An intelligent and economical way to eat foods rich in valuable substances for your health every day is to grow sprouts at home — obtained from the seeds of food plants. Through the process of germination, seeds undergo a kind of biological awakening that increases their protein and amino acid content and improves the assimilability of minerals such as calcium, iron, phosphorus and magnesium. Enzymatic activity also multiplies, as does the presence of vitamin C and vitamin B12, which is rare in the plant world.

Which seeds can be sprouted, and how?

The most commonly used are wheat (soft wheat), chickpeas, lentils and mung beans, but you can also experiment with cress, red beetroot, mustard, alfalfa, fenugreek, fennel, radish, sunflower, rocket and many others. It is important to buy sprouting seeds (organic is best) and not seeds intended for sowing, as the latter may have been treated with chemical substances.

Sprouts, a flavour for every type — and different properties

Cereal sprouts are slightly sweet, while legume sprouts are pleasantly bitter. Mustard, cress and radish sprouts are delicately spicy.

Chickpeas

They are exceptionally rich in essential amino acids, iron and calcium, vitamin C and A. They help combat anaemia and provide nutrients. Their flavour is reminiscent of hazelnut. They sprout in 2–4 days.

Leeks

Easily digestible and with a good content of sugars and minerals. They contain vitamins A, B1, B2 and C. They are flavoursome and fragrant, but take a little longer to sprout.

Radishes

They stimulate the appetite and contain many minerals as well as vitamins B1, B2 and C. They germinate in 3–5 days, very easily.

Mustard

Detoxifying for the liver. Endowed with minerals, vitamins and chlorophyll, they strengthen the immune
system. They contain vitamins A, B1, B2, B6, B12 and C. They germinate in 3–5 days and are delicious, slightly spicy. Perfect with tofu or on hard-boiled eggs.

Lentils

They have a high content of protein, minerals and enzymes. They contain vitamins A, B1, B2, B3, B6, B12, C and E. They germinate quickly, in 2–4 days, and are flavoursome.

Soy

They lower cholesterol levels and regulate high blood pressure. They provide protein and are rich in
minerals and vitamins. They germinate in 4–5 days and can be kept, well dried, in the refrigerator for two weeks.

Alfalfa

The richest and most complete sprouts. They contain all the essential vitamins, abundant protein and many minerals. They germinate in 4–6 days.

Fenugreek

Alongside a respectable protein content, they offer minerals and vitamins A and B3. They aid digestion and their flavour varies depending on whether they have been grown in direct light or not. They germinate easily, in 2–4 days.

Germination

Germination is simple to achieve. The seeds are soaked, then kept in a humid environment until they sprout, and within a few days they develop a small root and a little stem 1 to 5–7 cm long (depending on the type of seed used). In health food shops, practical multi-tier sprouters are available, in which it is possible to place different types of seeds to create vitamin-rich and appetising mixes. Once grown, the sprouts should be rinsed in a colander to remove any husks and ungerminated seeds, drained for a few minutes and then stored in a glass jar with a lid. If not consumed all at once, they can be kept in the refrigerator for around 5–6 days, provided they are rinsed every two days.

Unlike other seeds, those of rocket, flax, cress and basil are slightly more delicate to sprout, because on contact with water they form a gelatinous substance that wraps around them, creating a film. To prevent them from rotting, it is better to moisten them with a spray bottle rather than leaving them to soak for a long time. The same gel that envelops them will maintain the necessary moisture.

How to use sprouts in the kitchen

They can be used as they are — that is, raw — or after very brief cooking. They can be added to salads, mixed into fruit salads, fillings, soups, yoghurt and many other preparations.