Alfalfa sprouts are a delicious, nutritious addition to any meal. And they’re so easy to grow at home right on your kitchen counter! Sprouts can be hard to find or very expensive at grocery stores, but with just a little effort, you can start enjoying sprouts at home in less than a week.
With just a little bit of effort, you can have fresh alfalfa sprouts all year round. Here’s everything you need to know about growing alfalfa sprouts at home.
What are alfalfa sprouts?
Alfalfa sprouts are young shoots with tiny leaves that are grown from the seeds of the alfalfa plant (Medicago sativa) and eaten only a few days after they start growing. They are added to dishes like stir fry and sandwiches for their crunchy texture and grassy taste. Alfalfa sprouts have been grown as a traditional food in Asia, and have recently enjoyed a resurgence in popularity in the global food scene. The word alfalfa comes from a Persian word aspoasti, which means “horse fodder”, as the plant has historically been used as a forage crop for grazing animals and livestock. Alfalfa is also known as lucerne, and one theory of its etymology comes from Lake Lucerne in Switzerland, where some of the first alfalfa was grown in Europe.
Alfalfa is one of the most popular sprout varieties to grow at home because they are so fast to grow and are packed with nutrients.
What are the benefits of growing alfalfa sprouts at home?
1. Fresh and nutritious food
Growing your own alfalfa sprouts at home offers numerous health benefits and is such an easy way to get jam-packed fresh nutrition into your diet. Alfalfa sprouts are rich in trace elements such as copper, manganese and selenium, which act as free oxygen scavengers and help control oxidative stress.
They also contain a range of vitamins such as B complex, vitamins C and E, as well as various phenolic compounds and flavonoids, which have antioxidant and antidiabetic activity (for more details, check here!).
In addition, the saponin content of alfalfa sprouts has been shown to exhibit antimicrobial activity and inhibit cholesterol esterase and fatty acid synthesis. All of these activities can help to reduce the risk of various diseases and promote overall health.
2. Easy to grow
Growing alfalfa sprouts at home is surprisingly easy and fast! All you need is a one-quart mason jar, 2 tablespoons of alfalfa seeds, a sprouting lid and stand, and a few days of patience. You can even do this without a sprouting lid! It takes a little more care but it’s totally doable.
With this easy process, you can have delicious, nutritious alfalfa sprouts ready to eat in just a few days. Kids especially love this activity (hello sink play!) and can help with every step of the process.
A seed sprouter system can be nice to have, along with sprouting lids made for mason jars. There are lots of fun options to buy, but you really don’t need any of those to get started!
3. Can be eaten on their own or added to recipes
Alfalfa sprouts are a type of sprout that are rich in vitamins A, C, E and K, as well as a variety of minerals. They can be eaten raw in salads, sandwiches, wraps, burgers, and even as a garnish for soups, tacos, and omelettes. They have a mild taste and can be eaten on their own as a snack.
In addition, alfalfa sprouts can be used in many different cooked dishes. They can be added to stews, curries, and more.
When you’re using sprouts in a cooked meal, it’s best to top off the meal with the sprouts just before serving rather than adding them directly to the meal during the cooking process so that you can preserve the nutrients as much as possible.
4. Alfalfa sprouts can be grown all year round indoors
Alfalfa sprouts can easily be grown all year round indoors as they require no dirt or sunlight and tolerate temperatures down to 40 degrees Fahrenheit.
Unlike microgreens or starting garden plants, we’re not trying to get a few inches of growth on these before we eat them, which makes sprouts the perfect solution for anyone who doesn’t have grow lights or a lot of space but still wants to grow some delicious fresh food indoors.
For optimal growth, the ambient temperature should range between 65-85°F in your house to ensure a quick germination and growth period.
5. Can be grown with minimal resources
Alfalfa sprouts can be grown with minimal resources. All that is required is a jar, a lid, a strainer, and water.
Sprout screens or special sprouting lids like these from Masontops can help simplify and foolproof the process, but are not necessary.
As sprouts are only in the growing phase for a few days and are eaten before their first set of true leaves, even a light source or growing trays are not required. This makes it easy and affordable to grow alfalfa sprouts with minimal resources.
How to grow alfalfa sprouts at home?
Step 1: Choose your seed
When buying alfalfa seeds for sprouts, it’s important to purchase from a trusted source that specifically sells the seeds for sprouting. This is because these seeds have undergone extra testing for pathogens like the presence of E. coli 0157 and Salmonella, which are bigger risks due to the way the sprouts are grown and how quickly they’re eaten.
Alfalfa seeds provide a high amount of sprouts — one tablespoon of seed yields approximately 1-1.5 cups of sprouts. High-quality sprouting seeds are key to making sure your sprouts are successful and safe to eat. Never use seeds intended for fodder or cover crops for sprouts.
Step 2: Soak and drain the seed
To soak and drain alfalfa seeds for sprouts at home, start by measuring 2 tablespoons of seeds into a quart (32 oz) mason jar with a sprouting lid and ring. Two tablespoons of alfalfa seeds will make about 3 cups of sprouts.
Cover the seeds with 2 inches of cool water and swirl them around for about 30 seconds. Set the jar aside and out of direct sunlight for 24 hours. It’s more important to keep them out of direct sunlight than to worry about finding a dark place.
After 24 hours, drain the soaked seed and then rinse them again with cool water and thoroughly drain. Leave the jar upside down at room temperature and out of direct sunlight so that it can continue to drain water. You never want to leave your sprouts sitting in water after the initial soaking.
If you don’t have a sprout screen or sprouting lid, you can try using cheesecloth or a piece of a muslin tea towel and a canning ring. Another option is to use a fine mesh strainer when you drain the seeds and keep them in the jar with a regular lid on it.
However, if you choose this option, you will need to check more often during the day to make sure your seeds aren’t sitting in water and get proper drainage to prevent spoiling or growing mold.
Step 3: Daily Maintenance
After the initial soaking step, you’ll want to rinse and drain your alfalfa sprouts in cool water at least twice daily.
After rinsing, drain the water by turning the jar upside down and leaving it raised so that the water can continue to drain out. This is why dedicated sprouting lids are so handy, because they often have feet on the lid that hold up the jar to allow more effective draining.
They will be about an inch in length with tiny green leaves when they are ready. You don’t want to wait too long to eat them because the roots will get more fibrous and will be less pleasant to eat.
On the last day of sprouting, you can intentionally put the jar in indirect light to encourage additional photosynthesis. This is a totally optional step, though!
Step 6: Rinse and Store
When the alfalfa sprouts are ready to eat, you’ll want to rinse them one last time before storing them.
To rinse and store alfalfa sprouts at home, first rinse with cool water and drain the sprouts of excess water like usual.
If you want to remove some of the seed coats, you can soak them in a large bowl of water for a few minutes, gently swirl the alfalfa sprouts around to release the hull, and then drain.
After that, pat the sprouts dry with a towel and store them in the refrigerator in a fresh, clean jar or plastic bag for about one week!
At our house, one batch of sprouts usually lasts about two days maximum because of how much we like to munch on them – even our kids!
Step 7: Use the sprouts!
You can use alfalfa sprouts you grow at home in a variety of delicious recipes. Try adding them raw to salads or eggs, or adding them to a stir-fry or smoothie for a nutrient-packed boost. For cooked dishes, save them for the end and use them as a garnish to preserve their nutrient value.
Step 8: Repeat
To grow alfalfa sprouts at home, you should start a new batch of sprouts every 3-5 days. If you grow sprouts once a week, that’s a good way to keep them fresh in your diet without overwhelming yourself.
You can also experiment with other types of sprouts like mung beans, radish, kale, or onion.
FAQs
What type of seed is used to grow alfalfa sprouts?
Alfalfa sprouts are grown from the seeds of the alfalfa plant, Medicago sativa, an heirloom legume plant. The plant is often used as a forage crop for grazing animals and chopped for hay or haylage as animal feed for livestock, and is a good cover crop for preventing soil erosion. Its high phosphorus content makes it an effective mulch.
For sprouting, it is important to use seeds that have not been pretreated or inoculated with any chemicals or rhizobium bacteria, which may be harmful if consumed. When buying seeds for sprouting, look for those that clearly say they are for sprouting and avoid any that are coated with fungicide.
Many companies offer organic seeds specifically for sprouting or as part of a mix with other legumes and brassicas. Companies like True Leaf Market and Johnny’s Seeds offer organic versions in different package sizes.
What is the best way to store alfalfa sprouts?
The best way to store alfalfa sprouts is to dry them thoroughly on a paper towel and then store them in a glass jar or ziploc baggie in the fridge.
You want to make sure they stay in a sealed container so that they don’t dry out, which can make them unpleasant to eat. Use them up by day 7 for best flavor and texture.
How long does it take to grow alfalfa sprouts?
Growing alfalfa sprouts is a fast and easy process. It takes only 5 days from start to finish to get fresh and delicious sprouts, depending on your ambient temperature. It could even be sooner!
What materials do I need to grow alfalfa sprouts at home?
To grow alfalfa sprouts at home, you will need alfalfa sprouting seeds, a one-quart jar or container for soaking, a sprouting lid (optional) or jar cover, a strainer, and water.
How often do I need to rinse and drain alfalfa sprouts?
Rinsing and draining alfalfa sprouts is an important step in the sprouting process and should be done 2-3 times daily. When starting, soak the seeds for 8-12 hours before rinsing and draining.
For the next 3 or so days, you will be rinsing and draining the seeds twice a day until the alfalfa sprouts are ready to eat.
What is the nutritional value of alfalfa sprouts?
Alfalfa sprouts are a nutritious and tasty addition to any diet. They are low in calories and contain a myriad of vitamins and minerals like magnesium, vitamin C, vitamin A, vitamin K, manganese, potassium, and calcium.
Additionally, they are full of protein, chlorophyll, vitamins and amino acids, and are naturally rich in antioxidants and enzymes like the amino acid lysine. One cup of alfalfa sprouts contains an average of 4 calories, 0.1g of fat, 0.4g of fiber, 0.2g of sugar, 1g of protein, 57 IU of vitamin A, 0.01mg of vitamin B1 (thiamine), 0.03mg of vitamin B2 (riboflavin), 0.1mg of vitamin B3 (niacin), 0.01mg of vitamin B6, 2mg of vitamin C, 0.02mg of vitamin E, 6µg of vitamin K, 13mg of calcium, 6µg of vitamin B9 (folate), 0.2mg of iron, 7mg of magnesium, 10mg of phosphorus, and 0.1mg of zinc.
What are the health benefits of eating alfalfa sprouts?
Eating alfalfa sprouts is a great way to boost your daily nutrition, as these crunchy little sprouts are a powerhouse of vitamins and minerals.
They have been known to help reduce cholesterol, control sugar levels in the blood, reduce the risk of breast cancer, and help relieve symptoms of menopause. Alfalfa sprouts are also excellent sources of antioxidants, vitamins, minerals, and other essential nutrients, including vitamin C, vitamin A, vitamin K, manganese, potassium, calcium, magnesium, lysine, and enzymes.
Additionally, alfalfa sprouts are low in calories yet high in fiber, making them a great addition to any healthy diet. Check out this awesome study to learn more about the nutrition and health benefits of consuming alfalfa sprouts.
How can I incorporate alfalfa sprouts in my diet?
Incorporating alfalfa sprouts into your diet is an easy and delicious way to add extra nutrition to your meals. Alfalfa sprouts are a great source of vitamins, minerals, and fiber, and their mild flavor makes them surprisingly versatile. Here are some ideas for adding them to your recipes:
- Add sprouts to tacos as part of the toppings.
- Include sprouts in sushi.
- Add sprouts to coleslaw.
- Make rice paper rolls (summer rolls) with alfalfa sprouts.
- You can even add sprouts to smoothies to get the benefits without eating them straight.
- Sprouts are also great in all kinds of sandwiches and add fantastic texture.
- Try adding them to burgers.
- Mix them into your eggs or omelets before serving.
For example, for a delicious and healthy meal, you can make a bok choy salad bowl with alfalfa sprouts. Start by boiling the bok choy until it is tender. Drain and rinse with cold water. In a bowl, add the cooked bok choy, some diced red onion, diced cucumber, and a handful of alfalfa sprouts. For flavor, add a drizzle of olive oil and lemon juice, as well as some fresh herbs such as basil or cilantro. Mix all the ingredients together and enjoy!
Are there any safety concerns when growing alfalfa sprouts?
Yes, there are safety concerns when growing alfalfa sprouts that you need to be aware of. It is important to purchase seeds from a reliable commercial source that have been tested for the presence of microorganisms and harmful bacteria. Additionally, tools used for cultivating sprouts should be kept clean and any surfaces that come into contact with them should be washed.
Finally, it is REALLY important to avoid purchasing or using cover crops for growing sprouts for human consumption, even though they may be cheaper. Seeds intended for cover crops do not have the testing or storage requirements to ensure safety for human consumption.
What other types of sprouts can I grow at home?
Homegrown sprouts are a great way to add nutrient-rich vegetables to any diet, and there are many different types of sprouts that can be grown at home.
Popular types of sprouts include alfalfa, buckwheat, broccoli, red cabbage, onion, kale, radish, fenugreek, and wheat. Other types of sprouts that can be grown at home include mung beans, lentils, sunflower seeds, chia seeds, quinoa, and oats.
All of these sprouts can be grown easily in a jar or sprouting container with some water, and they can add a flavorful addition to salads, soups, and sandwiches.
