How to grow sprouts?

I was taking ‘Diet and Nutrition during pregnancy’ session with one of my mom to be. This is one of our most popular sessions amongst few other information sessions like ‘Labor and Labor support’, ‘Breastfeeding’, ‘Baby care’ and ‘Weaning diet’.

I have been taking such sessions for over 8 years now. But, this question, which I was really surprised with, how to make sprouts? Really, so there are people out there who don’t know how to grow sprouts? Yes, Mosami, I am talking about you here.

I learnt how to grow sprouts in school as my science project when I was very small, may be in 5thgrade and also my mom used to grow sprouts on regular basis, especially in monsoon season. She used to tell me that sprouts grow well in moisture. So it makes complete sense that monsoon is the season to grow sprouts. But, there is one more reason to do so in this season. Sprouts give immunity and u need that a lot in monsoon. I am sure you agree. Having said that, don’t restrict yourself from eating sprouts only in monsoon. It is just super food.

It is a good source of Protein, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Copper and Manganese.

Now that we know how good sprouts are for us, let’s learn how to make them.

You can sprout Moong, chana, pea, alfalfa, fenugreek, sunflower, lentil etc.

Step: 1
Soak any seed/bean you want to sprout overnight.
(Whole Moong) 2

(Whole Moong) 3(Whole Moong) 1

Step 2:
Drain water once nicely soaked. (Seed has grown bigger, lighter and softer)
Drain water once nicely soaked

Step 3:
Close the lead and place the bowl away from sunlight for a day. If beans have not sprouted enough, you may rinse beans and put them away for one more day. In dry days it can take a few days to have good sprouts.


Step 4:
Cook sprouts either in pressure cooker or directly in pan.
(This step is necessary or highly recommended for pregnant women.)

Cook sprouts

Time for some Tips:
1. Use hing (asafoetida) when you temper your sprouts. It will help you to digest them better.
2. Have sprouts during first half of the day since you may be more active in this time.
3. Sprinkle some lemon to bring out nice taste and for iron to absorb well.
4. Add some salad like tomato, onion, cucumber to make it a meal in itself.

Now, you know the goodness of sprouts and you also know how to make them, so why wait… soak those beans right away and add to your health.

I, Rita Singha, on behalf of the entire team of Rita’s Pregnancy 101 wish you and your baby the best health.

Rita Singha

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