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Home » Recipes » How To Guides » How to Grow Alfalfa Sprouts

How to Grow Alfalfa Sprouts

Published: May 5, 2021 Modified: Aug 30, 2023 by Elizabeth · 24 Comments

Wondering how to grow alfalfa sprouts? It's really easy, and I'll show you how in this quick tutorial - all you need are alfalfa seeds, a jar and some cheesecloth.

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A colourful sandwich filled with alfalfa sprouts and mixed vegetables.

Is there anything more satisfying than growing your own food?

I'm not talking about complicated methods or full-on gardening, but simply growing your own alfalfa.

I grew up with a mother who used to sprout alfalfa seeds regularly (yes, I was that kid at school) so I've known how to grow them since childhood.

Because of this, I've always loved the taste of crunchy fresh sprouts in in meals such as vegan sandwiches and buddha bowls.

It's not just the taste though - sprouts are also really good for you, being high in vitamin C, K and iron among other things.

Sprouting seeds and beans greatly increases their nutrient quality, and makes them easier for us to digest.

However you use them (in sandwiches, salads, smoothies or stir-fries), they're an incredibly delicious and versatile little food that really doesn't get enough kudos.

So read on to see how to do it!

You might also like my guides to making your own red cabbage sauerkraut and date paste.

Woman's hands holding a cluster of fresh sprouts, showing how to grow alfalfa sprouts at home.

GROWING ALFALFA SPROUTS

Alfalfa is very easy and cheap to grow at home, with a packet of seeds costing just a few dollars (that will last you a while).

I definitely recommend ensuring you've soaked the seeds for 6+ hours first though, as this will help make the sprouting process much easier and faster!

You don't need any fancy equipment: a large glass jar, cheesecloth and an elastic band will do the job.

I actually have a seed sprouter (essentially a tiered system where the water drips down through different levels), and whilst it is helpful, it's definitely not essential.

You can grow sprouts in just a mason or jam jar, so keep scrolling for the recipe!

These instructions can be used for any seeds you want to sprout, even though I'm using alfalfa here.

It's one of the most popular but there are loads of other seeds you can use: clover, broccoli, radish etc.

All have different nutritional profiles and flavours.

Experiment with a few to see what you like - or even make up your own mix!

How to eat alfalfa sprouts

You can eat alfalfa sprouts in a variety of ways.

They give a great crunch to sandwiches and burgers, and add flavour and colour to salads.

You can also add them to noodle bowls, toast, fresh salad rolls, and even as a topper for soup!

Upper image shows a mason jar on its side filled with growing alfalfa sprouts, lower image shows a square food storage container filled with alfalfa sprouts.

FAQS

How long does it take for alfalfa to sprout?

Alfalfa should begin to sprout within about 2 days. From there, it takes about another 2 days for the sprouts to grow longer, turn green and be ready to harvest.

Are alfalfa sprouts good for you?

Alfalfa sprouts are good for you as they contain nutrients such as vitamins K, C and iron. For more information on their nutritional profile click here.

Where can I buy alfalfa seeds?

You can usually buy alfalfa seeds for sprouting in your local health food store.

Alternatively, large stores like Whole Foods usually sell a decent selection of seeds for sprouting, and sometimes you can even find them in your local supermarket.

What can I use to cover my jar instead of cheesecloth?

If you don't have any cheesecloth, a piece of old (clean) tights, stockings or pantyhose will work.

Why do you add a pinch of salt when you first soak the seeds?

As with soaking the seeds, adding sea salt helps encourage germination and reduces enzyme inhibitors, making the seeds sprout faster! Whilst soaking and adding salt aren't essential steps, they make the process easier.

Check out my Reel showing you How to Grow Alfalfa Sprouts here!

What to eat alfalfa sprouts with

  • White Bean & Artichoke Vegan Sandwich on a white chopping board. In the background is a dish of artichokes, a silver butter knife and some vegetable pieces.
    White Bean & Artichoke Vegan Sandwich (gluten-free)
  • Two slices of high protein avocado toast topped with pea shoots and sprouts on a pink plate.
    High Protein Vegan Avocado Toast
  • Vegan Summer Rolls with Tempeh
  • Close up image of Easy Beet & Black Bean Burger on parchment paper. The burger is surrounded by lettuce leaves and tomato slices, and there is a second burger in the background.
    Easy Beet & Black Bean Burgers (vegan, gluten-free)
How to Grow Alfalfa Sprouts - a sandwich filled with sprouts and mixed vegetables.
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5 from 2 votes

How to Grow Alfalfa Sprouts at Home

Wondering how to grow alfalfa sprouts? It's really easy, and I'll show you how in this quick tutorial - all you need are alfalfa seeds, a jar and some cheesecloth.
Prep Time5 minutes mins
Sprouting time4 days d
Total Time4 days d 5 minutes mins
Course: Salad, Snack
Cuisine: gluten-free, healthy, vegan, vegetarian
Diet: Diabetic, Gluten Free, Low Salt, Vegan
Servings: 1 jar full
Author: Elizabeth Emery

Special Equipment

  • Small bowl
  • Fine meshed sieve
  • 1 large mason jar
  • Piece of cheesecloth or clean piece of old tights/pantyhose

Ingredients

  • 2 tablespoon alfalfa seeds
  • sea salt

Instructions

  • Place seeds in a small bowl. Cover in twice their volume of water and add a pinch of sea salt to help encourage sprouting. Leave seeds to soak on a countertop overnight (or for 6+ hours).
  • In the morning, drain and rinse seeds through a fine meshed sieve.
  • Place seeds in a mason jar. Cover the jar's mouth with a piece of cheesecloth and secure with an elastic band.
  • Leave jar on its side on countertop to allow seeds to spread out and sprout.
  • In evening, pour about ½ cup fresh water into the jar (you don't need to remove the cheesecloth for this - I usually just pour the water straight through it).
  • Swill water around in jar and then tilt it to drain water out again immediately. Leave jar on its side on countertop to sprout.
  • Repeat this 'pouring & swilling' process each morning and evening for about 4 days, until sprouts are roughly 3-5cm in length with green tips.
  • Remove sprouts from jar, rinse thoroughly to remove husks and store refrigerated in a sealed container until needed.
  • That's it! Use in sandwiches, salads and smoothies. (Sprouts will keep for about 3-4 days if refrigerated.)
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Reader Interactions

Comments

  1. Anita

    April 27, 2020 at 6:02 am

    If I don't have cheesecloth what can i use instead

    Reply
    • Elizabeth

      April 27, 2020 at 8:54 pm

      Thanks for your comment! You'll just need some type of cloth that allows the water to drain through it - a bit of fabric from an old pair of tights or stockings would work instead. I hope that helps. 🙂

      Reply
    • Ashley

      May 22, 2020 at 4:18 pm

      Maybe a coffee filter?

      Reply
      • Elizabeth

        May 22, 2020 at 9:24 pm

        I haven't tried it but I think that could work, yes!

  2. MAX

    April 28, 2020 at 1:23 pm

    That sandwich looks much better and tasty than one from McDonalds. Gonna cook it for dinner...

    Reply
    • Elizabeth

      April 28, 2020 at 10:03 pm

      I heartily agree! It was absolutely delicious - sprouts are so good in a sandwich. 🙂

      Reply
    • Richard Gieser

      February 21, 2022 at 10:11 pm

      Please don't cook your alfalfa sprouts, ruins the nutritional value.

      Reply
      • Elizabeth

        February 22, 2022 at 7:15 pm

        I don't personally as I like to get all the nutrients from them raw, but I know some people prefer to cook them over fears of eating them raw. 🙂

  3. Amber

    July 12, 2020 at 7:09 pm

    Where do you source your alfalfa seed? Thanks- can’t wait to try!

    Reply
    • Elizabeth

      July 13, 2020 at 6:09 pm

      I've found it in Whole Foods before, or any local health food store should sell it! They usually have other varieties for sprouting too, like clover and broccoli. 🙂

      Reply
  4. Elke

    January 07, 2021 at 1:42 pm

    Where Can I buy seeds ?

    Reply
    • Elizabeth

      January 09, 2021 at 1:43 am

      You should be able to find them in your local health food store! Otherwise, stores like Whole Foods usually have a selection. 🙂

      Reply
  5. Andy

    February 22, 2021 at 5:09 am

    What a great lookin sandwich.. Thanks for the tutorial but was just wondering if I can just grow them out normally like Wheatgrass?

    Reply
    • Elizabeth

      February 22, 2021 at 7:04 pm

      Hi Andy. I haven't tried this myself so am not certain - I've never heard of it being done before! Certainly, alfalfa seems to be most beneficial when eaten as a sprout. Let me know if you find any info that says otherwise! 🙂

      Reply
  6. sally

    March 04, 2021 at 5:43 pm

    What's the purpose of the salt added at the beginning? I've never seen that before...

    Reply
    • Elizabeth

      March 05, 2021 at 11:26 pm

      Hi Sally, I was taught that it helps encourage the seeds to germinate and reduces enzyme inhibitors, which is why I've always done it. The seeds will still sprout if you don't use salt though (they just might be a little slower), so feel free not to if you'd prefer!

      Reply
  7. simone

    August 03, 2021 at 8:02 am

    Hello- how can I make sure that all the seeds sprout. I always seem to have quite a few seeds that have not sprouted.

    Reply
    • Elizabeth

      August 04, 2021 at 11:34 pm

      Same here! I think it's normal for some seeds not to sprout. The best method I've found to ensure the most seeds sprout is to soak them (as mentioned in the recipe) overnight with a pinch of salt before sprouting. Otherwise I think it's normal to have a few seeds left over!

      Reply
  8. Diane

    October 07, 2021 at 11:19 pm

    Years ago I grew alfalfa sprouts all the time. I don’t remember rinsing them. I used a spray bottle to spray them every day and it seem to work fine. Is the rinsing just to keep the seeds wet or is there some other reason? I grew mine in a tray. Thanks for your reply.

    Reply
    • Elizabeth

      October 13, 2021 at 10:41 pm

      Hi Diane, thanks for your question! I hadn't actually heard of the spraying method. The rinsing is just to keep the seeds wet, so I can imagine it would work just as well as spraying them! I like growing them in a jar because it's covered - I'm not sure if you cover the tray.

      Reply
  9. Rachel Hirsch

    October 18, 2021 at 3:40 pm

    Do you need to keep them in the sun?

    Reply
    • Elizabeth

      October 20, 2021 at 5:29 pm

      I've never kept them in direct sun, but I do have a warm, fairly bright (indirect light) kitchen and I think that helps. I think the warmth is more important though!

      Reply
  10. Richard Gieser

    February 21, 2022 at 10:15 pm

    I use the common fiberglass window screen from an old broken window screen or get a new piece from the hardware store.

    Reply
    • Elizabeth

      February 22, 2022 at 7:15 pm

      Glad to hear you're making use of what you have!

      Reply

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