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Learn How To Sprout Broccoli Seeds For A Healthier You
In this article, we’ll show you how to sprout broccoli seeds at home.
Start enjoying all the health benefits that come from sulforaphane in a few days.
Why should you care about adding more sulforaphane into your diet?
Broccoli sprouts have up to 100x the amount of sulforaphane compared to mature broccoli.
You would need to eat 1.5 pounds of mature broccoli (woah! that’s a lot) to get the same amount of sulforaphane as 1 ounce of broccoli sprouts.
Well, sulforaphane is a powerful phytochemical. Phytochemicals, or phytonutrients are found in plant foods.
Phytochemicals reduce inflammation. They strengthen your immune system, regulate hormones, and slow cancer cell growth.
Yes, we want those benefits! No one wants to be sick.
Sulforaphane specifically:
- Fights against cancer (read study from Kanazawa University in Japan)
- Increases glutathione levels: an important antioxidant which combats free radicals in the body
- Reduces obesity by improving ‘obese’ gut bacterial flora caused by high-fat diet
- Potentially reduces symptoms caused by schizophrenia (read study from Johns Hopkins Medicine)
Easy Way To Add Broccoli Sprouts To Diet
If you want to quickly add broccoli sprouts to your diet, the easiest way would be to buy some from your local store.
Here’s what you’ll expect though.
Potentially Lower Levels of Sulforaphane
Depending on when you get to the store, the sprouts you buy may have been sitting on the shelf for at least a day or two.
This means store-bought sprouts could be 7 days old, if not older. This means you have less time to eat them all up before they go bad.
After sprouting, they have a shelf life of about 7 days in the fridge.
Ideally, you should consume broccoli sprouts at the 4 day mark. Sprouts at this point contain up to 100x the amount of sulforaphane as mature broccoli.
The only way to ensure you’re eating the broccoli sprouts at the right time is to sprout them yourself.
Higher Cost To Buy Sprouts At Store
You’ll spend at least $2 an ounce, which comes to $6 per box.
Buy your own organic or non-GMO broccoli seeds, sprout at home, and you might pay under $20 for a pound of seeds.
This is just a little over a $1 for an ounce and the price continues to decrease if you buy larger bulk seed bags. Buy in bulk.
Your Kids Might Not Eat Them
Sprouts are funny looking and stringy. Of the kids who eat broccoli florets and like them, they may not like these sprouts.
They might take a look and think they’ve come from some weird universe. These aren’t the poofy green trees they’re used to chomping on.
How To Sprout Broccoli Seeds At Home
We shared above an easy way to eat broccoli sprouts; however, the method below is the best way to add broccoli sprouts to your diet.
Sprout at home!
Here are simple instructions on how to have broccoli sprouts ready to eat at home in under a week.
Instructions for How To Sprout Broccoli Seeds:
Before Sprouting:
- Purchase a one-quart sprouting jar or use your own wide-mouth mason jar with one of these steel screen lids.
- Tip: We found the same glass sprouting jar above at our local Mom’s Grocery store for $6! What a find!
- Purchase non-genetically modified (non-GMO) seeds.
- Large glass jar prevents sprouts from overcrowding (allows for air to flow through)
- Well-constructed steel screen allows water to drain properly while keeping seeds inside
- BROCCOLI SPROUTS contain high levels of sulforaphane, a health promoting phytochemical.
- EASY TO GROW in a sprout jar all year round. No grow lights or soil needed.
Directions:
- Place two tablespoons of seeds in your jar with three times as much water as seeds. Soak overnight.
- Tip: If you have kids, put the seeds in a small cup for them to dump the seeds. You avoid the risk of spilling seeds everywhere.
- The next morning drain the water from the jar. Rinse the seeds in fresh, lukewarm water. Drain again.
- Tip: The jar was too heavy for our 3 year old, so you may want to assist them here or have them watch you do it.
- Lay your jar at an angle in a warm (70F), dark place. Sprouting occurs in the dark. We placed the jar in a bowl to catch any residual water.
- Tip: Use your pantry, closet, or any dark space in your house. Keep it close to the kitchen or near a sink for easy rinsing.
- Repeat the rinsing and draining process in the morning and in the evening. You need to rinse twice a day.
- Tip: We did this right after breakfast and right after dinner. Our daughter would record changes in her Sprouting Journal.
- Drain sprouts thoroughly.
- Optional Step: On the morning of day 4, place your jar by a sunny window to develop chlorophyll. The yellow leaves will turn green within a few hours. This is pretty cool to show your kids the before and after photos.
- Your sprouts are ready when the sprout length reaches 1″, usually in 4 days. This is the fifth day in your journal.
Troubleshooting How To Grow Broccoli Sprouts
- Your sprouts have tiny hairs growing on them. Is this mold?
- No, these are fine root hairs. To make sure, after you rinse your sprouts, do those tiny hair disappear? If they do, then they are indeed root hairs.
- Give your sprouts a good sniff. Moldy sprouts smell bad. If yours don’t smell, you’re all good.
- There’s too much water in my jar after rinsing.
- When you drain the seeds, make sure you spin the jar gently in your hands. This will drain excess water. Do this a few times until you don’t see or feel water coming out.
- Each time you rinse, dump the bowl that your jar is sitting in as this may hold some excess water too.
What Do Broccoli Sprouts Taste Like?
Don’t expect your sprouts to taste like mature broccoli.
They are a bit spicy (like radishes) and have a nice crunch to them.
Just like they appear, they taste stringy and are grass-like.
How To Eat Broccoli Sprouts?
Sprouts are as diverse as microgreens. You can put them on anything.
Pop a handful of this goodness in your mouth.
Add them to your smoothies for an extra boost of nutrients.
If you’re eating avocado toast, why not add some broccoli sprouts?
How about stir fry? Just before serving, add some broccoli sprouts to the dish.
Ready to dive into a sandwich or sub? Don’t forget to add a bunch of broccoli sprouts.
The sprouts are pretty bland, aside of the hint of spiciness, so easily added to any dish.
You’ll appreciate the crunchiness and added texture this gives to your meal.
Create a Sprouting Journal For Kids To Track Progress
Kids love simple activities like sprouting.
A great way to track the sprouting progress with them is to make a Sprouting Journal.
Here’s an example of our homemade one.
Each day there are two boxes. You can print out a faucet or water symbol. The kids can cut out the images. Our daughter still needed our help.
Sprouting Journal & Supplies Ready Tracking Progress
Each time you rinse the seeds, your child glues the water image into the empty box. It’s a lot of fun for them.
The last box of the day is open for them to draw changes in the seeds they see as they sprout.
We did this right after breakfast and right after dinner.
It’s helpful to keep to a schedule.
Kids end up reminding you even if you forget! Keep the sprouting journal visible for them.
Download Your Free Sprouting Journal & Get Sprouting Today!
It’s your lucky day!
We created a FREE Printable for your family to use as you sprout your own broccoli seeds.
Each day, your child will glue the included labels onto their journal. They should draw seed changes daily as well.
We recommend keeping the materials handy in any container right next to the journal.
Materials included:
- The Sprouting Journal
- Glue Stick
- A Few Crayons (different colors)
- The cut-outs of the rinse label
We kept ours on the dining table. It reminded us each morning and evening to rinse our seeds. Then update our journal.
We added a few extra days in this printable in case you wanted to print it out again. You’ll get hooked and want to try other seeds that may need more time.
For broccoli sprouts, rinse and harvest on DAY 5.
The Sprouting Journal has an area for you to brainstorm how you’ll eat your broccoli sprouts. Use the ideas above or create your own menu!
Final Thoughts On How To Sprout Broccoli Seeds
Learning how to sprout broccoli seeds is super easy. You will be able to enjoy homegrown sprouts at home, any time.
If you have a mason jar with a mesh lid and non-GMO seeds, you can have broccoli sprouts ready in 5 days.
If you don’t have the materials, here they are again:
| Product | Brand | Title | Buy |
|---|---|---|---|
 | NOW Foods | Sprouting Jar with Stainless Steel Screen | Check Price At Amazon |
 | Rainbow Heirloom Seed Co. | Non-GMO Broccoli Seeds | Check Price At Amazon |
  | EPSVCSEWN | 4 Pack Sprouting Lids ONLY Stainless Steel (jar not included) | Check Price At Amazon |
Sprouting is easy, quick, and toddlers can have great fun with it.
Want more activities for kids? Check them out here!
Our daughter enjoyed growing and eating them so much she requested we put them in her lunch for school! She said she wanted to show her friends and teachers what she grew.
Lastly, don’t forget to download the FREE SPROUTING JOURNAL. It’s a great way to keep track of your progress with kids.
You’ll have so much fun.
Tell me in the comments if you’ve sprouted seeds before or if this is your first time. Would love to know how it goes for you and if your kids had fun!
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