How To Sprout Quinoa

Let me teach you everything you need to know about how to sprout quinoa. These tiny little seeds (sometimes mistaken for grains, but actually a type of seed) are a superfood, but you know what makes them even healthier? Sprouting them!

While you might be able to find quinoa sprouts at your local grocery stores, you can also grow your own quinoa sprouts at home!

I wrote a post all about how to sprout whole grains if you are interested in that as well. Sprouting traditional grains is very similar to sprouting quinoa. Or if you are interested in sprouting kamut, a lovey ancient grain, I have that post as well. You can find everything you need in these few posts! Another informational post is where you can find quinoa in the grocery store in case you have never purchased it before.

Why sprout quinoa?

The main reason for sprouting is health reasons. Harvard has a great article about the health benefits of sprouting grains, which would also include seeds.

Kristin Secinaro, a registered dietician says, "This germinating process breaks down some of the starch, which makes the percentage of nutrients higher. It also breaks down phytate, a form of phytic acid that normally decreases absorption of vitamins and minerals in the body. So sprouted grains have more available nutrients than mature grains,”. The sprouted seeds contain high amounts of dietary fiber, protein, and even smaller amounts of vitamin e. vitamin c.

The findings also show that sprouted grains and seeds are easier to digest than whole seeds and grains.

Cooking sprouted quinoa greatly decreases the cooking time. Because sprouting softens the grains, it reduces the amount of time needed for cooking.

Things to know before sprouting

• Only whole seeds and grains can be sprouted. If they are cracked, rolled, or hulled, they are not whole and cannot sprout.
• Sprouting can create the perfect environment for bacteria growth, be sure everything you will use is clean. This will include the sprouting containers and lids. No need to sterilize, but clean thoroughly. There is a process of rinsing the quinoa regularly, this is vital to preventing bacteria growth as well.
• Sprouting occurs best in dark places. I tuck mine back in the pantry in a dark corner. Avoid direct sunlight for best sprouting.
• This probably goes without saying, but just to be sure, you need to use raw quinoa to sprout. It cannot be cooked or roasted in any way.
• The time it takes to sprout will vary. There are a few factors to consider- the temperature of the environment they are sprouted in, the type of quinoa, and the water temperature.

What you need to sprout

Quart mason jar or another container this size. I love using mason jars as they are clear glass, and it is easy to see where you are in the sprouting process.

Sprouting lid or cheesecloth and rubber band. Sprouting lids are inexpensive and a great investment. If you want to use what you have on hand, you can always use cheesecloth and a rubber band for a lid. Here are plastic lids that I love for sprouting. Or metal lids work really well also.

Water- some people insist on filtered water, but if I am being honest, I don't always use it. I say use what makes you most comfortable, it is a personal preference.

Quinoa- last but not least, you will need your raw quinoa. Here is a link for Amazon, with some options. Organic quinoa is recommended, but not necessary. I will be showing sprouting with white quinoa, but you can use other types as well.

How to sprout quinoa

1. The first step is to rinse your quinoa seeds with cool water. You can rinse them in a fine-mesh strainer, or right in the sprouting jar.
2. Place the rinsed quinoa in your sprouting container and cover them with water. I used about 2 cups of water with mine. Place the sprouting lid on the jar.
3. Soak quinoa like this for 4-6 hours. I have heard other instructions say you need 6-8 hours, but I have never felt it needed that long. Be sure to keep the quinoa at room temperature.
4. Drain the water from the quinoa, then rinse thoroughly. My lids are designed with feet so you can turn your jars upside down for sprouting, I love this! I place mine on a small plate.
5. Tuck into a dark place to begin the next part of the process.
6. Now, every 3 hours or so, repeat the rinse and drain process. Returning it to the dark corner each time.
7. Don't worry about it at night when you go to bed. Simply start again the next morning. You will notice little sprouts, they look like thin white tails coming from the end of the quinoa at about 12 hours.
8. Depending on your quinoa, the temperature of your room, and how long you want the sprouts to be, this process can take anywhere from 18-36 hours.
9. When it is ready, give it one final rinse. Be sure to remove any excess water.
10. Once the quinoa is sprouted it is ready to use!

How to use the sprouted quinoa

There are a lot of great ways to use these nutritious sprouts, let me share a few. If you are consuming only plant-based foods, add them to your favorite burger recipe.

They also make a great addition to your favorite vegetarian tacos, salad, wrap, or even just for snacking. Here is a great recipe from Food Network for a quinoa salad that uses fresh quinoa sprouts.

The nutty flavor of the quinoa pairs perfectly with so many foods!

Cautions about sprouting

• There are a few things I need to note about sprouting. The FDA recommends cooking the sprouts before consuming them to kill any bacteria that might have grown during the sprouting process. I will leave this up to you.
• Remember, it is critical to start with clean equipment. Be sure anything the sprouts will touch is washed thoroughly. Do not skip this!!
• Do not use hot water when sprouting, cool water sprouts much better! Cool or even cold water is best.
• Don't skip the consistent rinse and drain cycles. This keeps the bacteria growth down.
• If you do not have a sprouting lid, cut a piece of cheesecloth large enough to cover the jar mouth. Secure with a rubber band.
• The germination process will take between 18-36 hours. The quinoa sprouts quickly, but you might want to let it grow a little longer, it will be up to you. Just be sure to keep up with the rinsing/draining process.
• Once the sprouts have sprouted, you will need to refrigerate whatever you do not use right away. I cover them loosely with a wet cloth.
• The sprouts should be used within 3-4 days for maximum freshness.

• Whole Grain Resources
• Quinoa
• Sprouted Grains