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.
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 sandwiches and salads.
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!
RECIPES TO USE THESE ALFALFA SPROUTS IN
White Bean & Artichoke Sandwich
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!
FAQS
Tiny sprouts should begin to form 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.
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.
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.
If you don't have any cheesecloth, a piece of old (clean) tights, stockings or pantyhose will work.
As with soaking the seeds, adding sea salt helps encourage germination and reduces enzyme inhibitors, making the seeds sprout a 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!
How to Grow Alfalfa Sprouts at Home
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.)
If you’ve tried this recipe, please leave a comment or tip for others below. I'd love to know how you’ve made it your own!
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Anita
If I don't have cheesecloth what can i use instead
Elizabeth
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. 🙂
Ashley
Maybe a coffee filter?
Elizabeth
I haven't tried it but I think that could work, yes!
MAX
That sandwich looks much better and tasty than one from McDonalds. Gonna cook it for dinner...
Elizabeth
I heartily agree! It was absolutely delicious - sprouts are so good in a sandwich. 🙂
Richard Gieser
Please don't cook your alfalfa sprouts, ruins the nutritional value.
Elizabeth
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. 🙂
Amber
Where do you source your alfalfa seed? Thanks- can’t wait to try!
Elizabeth
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. 🙂
Elke
Where Can I buy seeds ?
Elizabeth
You should be able to find them in your local health food store! Otherwise, stores like Whole Foods usually have a selection. 🙂
Andy
What a great lookin sandwich.. Thanks for the tutorial but was just wondering if I can just grow them out normally like Wheatgrass?
Elizabeth
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! 🙂
sally
What's the purpose of the salt added at the beginning? I've never seen that before...
Elizabeth
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!
simone
Hello- how can I make sure that all the seeds sprout. I always seem to have quite a few seeds that have not sprouted.
Elizabeth
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!
Diane
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.
Elizabeth
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.
Rachel Hirsch
Do you need to keep them in the sun?
Elizabeth
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!
Richard Gieser
I use the common fiberglass window screen from an old broken window screen or get a new piece from the hardware store.
Elizabeth
Glad to hear you're making use of what you have!