Mamta's Kitchen

How To Sprout Beans, Lentils, Peas & Seeds?

Ankur Wale Dane (Moong, Kala Chana, Safed or Kabuli Chana, Rai and Methi Dana etc.)

Contributors; Reeta Kumar, Abha Gupta, Angelica Jones, Shana Khan

Sprouted seeds of various sorts can be used in salads and various stir-fries. They can also be used as part of a sandwich filling. They are a good source of various vitamins, minerals and trace elements. You can sprout a mixture of 2-3 seeds, but try to select seeds with similar germination time.

My favourites are; Moth Beans, Mung Beans, Chickpeas (both white and brown/Bengal gram), mustard seeds, methi seeds, wheat and cress.

To avoid infections, make sure that you wash your sprouter/cloth with washing up liquid and hot water after each use.


  • 1/3 - 1/2 cup of any one of the following seeds:

  • Aduki or Adzuki Beans

  • Alfalfa; said to be rich in potassium, calcium, phosphorus, magnesium, chlorine, vitamins

  • Amaranth (Chowlaai)

  • Barley

  • Beetroot

  • Bengal gram or black chickpeas (Kala Chana)

  • Broccoli

  • Buckwheat or Kotu seeds (soak overnight and germinate as usual)

  • Cabbage seeds

  • Chickpeas (Safed or Kabuli Chana)

  • Cress

  • Dill

  • Fenugreek (Methi)

  • Flaxseed/Linseed

  • Lentils: Many lentils and beans are also suitable for sprouting, like Puy or brown/green lentils, (excluding beans like Rajma/Kidney beans which should not be eaten raw. They can be toxic in their raw or half cooked state)

  • Lettuce

  • Moong (Mung Beans)

  • Moth Beans or Matki Beans. One of the easiest to sprout.

  • Mustard (Rai), black or yellow

  • Peas (Dry Green Peas)

  • Pumpkin (Kaddu) Seeds, hulled - soaked for an hour or so, not sprouted

  • Quinoa Seeds

  • Radish (Mooli)

  • Rocket

  • Sesame (Til)

  • Snow Peas

  • Spelt

  • Soya beans

  • Sunflower seeds, hulled - soaked for an hour or so, not sprouted*

  • Wheat grain

  • Wheat grass, grown in small pots on a piece of moist cotton/tissue


  1. Put seeds/beans/chickpeas (both black gram and white ones) into a bowl and wash well.

  2. Soak for 5-8 hours. If there are any hard seeds, they will sink to the bottom of the bowl when filled with water. Remove them by lifting off the good seeds off the top. These hard seeds at the bottom will not sprout. If you don’t have any hard seeds at the bottom after soaking, do not worry. This means you have all good seeds, which will sprout well.

  3. Drain off the water and transfer the seeds into your sprouter. Leave at room temperature.

  4. Wash and drain them each morning and put them back in the sprouter. This will reduce chances of the new sprouts drying up.

  5. They will take 2-3 days to sprout fully, depending upon the temperature of your kitchen. Around 70° C is good. You may leave them longer, if you want longer sprouts.

  6. If you do not have a sprouter, simply wrap in a wet towel and keep in a bowl at room temperature. Each day, make sure that the towel is moist. They will germinate within 3 days.

  7. Wash and drain.

  8. *Seeds with hard shells, like sunflower/melon seeds, need soaking overnight and then washing 3-4 times a day, to remove the shells/hard skins that float to the top.


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