To grow broccoli sprouts, first put the broccoli seeds in a jar and cover with water, soak overnight, drain, rinse, repeat 2x a day for about five days, harvest, and then get ready to enjoy these super-nutritious greens.
What are Broccoli Sprouts?
Broccoli sprouts are broccoli seeds that have been sprouted. Simple as that! Broccoli sprouts pack a nutritional punch and offer a delicious crunch to sandwiches, soups, salads, smoothies, etc.
There are so many ways to incorporate sprouts into your diet. I love adding them to sandwiches and wraps, as a topping on salads, or cooking them in a stir fry and soups. The possibilities are endless!
Reasons to Grow Your Own Broccoli Sprouts
Broccoli sprouts are a rich Sulforaphane, which is known to help protect against cancer, benefit the heart, boost the brain, increase glutathione, and support natural detoxification.
Sulforaphane content spikes on days 3-4 of the seed sprouting process. If you are buying them at the grocery store, there is no telling how old the sprouts really are, and are likely to be much older than 4 days. To really get the health benefits of Sulforaphane it is smart to grow them yourself.
Following is an easy, step-by-step guide on how to grow broccoli sprouts. It only takes a few days to grow your own super-nutritious sprouts!
Try These Easy Seed Sprouting Recipes:
Broccoli Sprouts: Ingredients & Supplies Needed to Grow
Broccoli Seeds: buy organic sprouting seeds in bulk
Quart or half-gallon wide-mouth jars
Wire sprouting lids for the jars, you can use cheesecloth.
Sprouting jar holders or you can use a bowl that can hold the jars upside down.
Beware, not all broccoli seeds sold for sprouting have sulforaphane in them. The brand Rainbow Heirloom Seed Co. does. The seeds package I recommend in the table is a mix of broccoli and kale seeds.
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How to Grow Broccoli Sprouts from Seed
- Put two tablespoons of broccoli seeds in a wide-mouth jar or container and cover with a few inches of filtered water.
- Cover with a mesh lid and place the jar in a slightly warm, dark place for 8-12 hours.
- Drain & rinse the seeds every 8 - 12 hours.
- Set the jar upside down at an angle with a sprouting jar holder or inside a bowl to fully drain. Continue to keep the jar in a slightly warm and slightly dark place during this time.
- Rinse the sprouts 2-3 times a day and place back on the jar holder or bowl after each rinse. After a few days, the seeds should start to break open and grow.
- Keep up with the rinsing and keep the seeds away from sunlight until the sprouts are about an inch tall.
- At this point, they can be set on the counter with indirect sunlight or low light exposure.
- The broccoli sprouts are ready to eat once you see some dark green leaves. This will happen around 4-5 days after the seed starts sprouting.
Hull the Broccoli Sprouts
When the leaves are dark green, it is essential to remove the hulls. Broccoli hulls can hold a lot of water, leading to molding if you don't remove them.
Remove the hulls by first placing the sprouts in a large bowl, covering the sprouts with water, and gently shaking the nodes to detach the hulls. Use a fine-mesh strainer to remove the hulls from the surface of the water.
This whole process usually takes about a week. For a continued supply of sprouts, you should start a new batch every 1-2 days.
How to Store the Broccoli Sprouts
Wait at least 12 hours from the last rinse so all remaining moisture can drain off. Replace the lid with a regular mason jar lid or transfer to an airtight container. Place in the refrigerator and store for up to a few weeks (though I recommend using them as quickly as possible).
What do Broccoli Sprouts Taste Like?
They are slightly spicy, but they don't have a super-strong flavor. Check out my list of ways to eat broccoli sprouts.
- Make a smoothie: If you are not a fan of broccoli sprouts' flavor, add them to a fruit smoothie to incorporate them into your diet.
- Dips: Add sprouts to any homemade dip, guacamole, hummus, and french onion dips, and blend them right into it for an added healthy boost.
- Sandwiches and wraps: These will add a crunchy layer to any wrap.
- Salad topping: Broccoli sprouts are a true superfood! Why not pair them with more superfoods? Top a bed of romaine, spinach, arugula, or any of your favorite veggies and greens with broccoli sprouts for a delicious and tangy boost.
- Plain snack: Take them with you and enjoy a handful of greens wherever you go.
- Stir-fry: Broccoli sprouts are a great addition to stir-fries, curries, soups, and even sushi.
