How to Sprout Quinoa - Healy Eats Real

How to Sprout Quinoa

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how to sprout quinoa

Before we delve into how to sprout quinoa, I’ll talk a bit about why I do it. I’ve discussed the many benefits of sprouting many times before, but it’s worth mentioning again!

Sprouting and soaking grains, legumes, nuts and seeds was a common traditional practice long ago, but since the development of processed and convenience foods, it has lost it’s popularity since you have to take time and patience to sprout or soak.

Even though sprouting or soaking can take 12-36 hours, it’s mostly a “set-it-and-forget-it” pursuit. You don’t need to be in the kitchen for 12 hours watching your grains soak. You can set them up to soak or sprout and generally leave them for a long while, only coming back to maybe quickly rinse the sprouting grains every few hours.

As it turns out, there’s a reason that the traditional practice of soaking and sprouting was so prevalent and spanned many continents and cultures. It has many nutritional benefits. Sprouting is a process that germinates grains, seeds or legumes which in turn makes them more easily digested and produces additional vitamins and minerals including vitamin C, vitamin B and Carotene.

Another benefit to sprouting and soaking is the resulting decrease in phytic acid. Phytic acid is an enzyme inhibitor, which means that it blocks the absorption of vitamins and minerals and can also cause poor digestion and an unhealthy gut.

This may explain why many people feel bloated, gassy or intolerant of beans and grains. Some people who believe that they are gluten intolerant actually do quite well with properly sprouted grains. (If you do have grain allergies or gluten intolerance please consult your health practitioner before attempting to consume sprouted or soaked grains and do so with caution.)

Some have even linked phytic acid and improperly prepared grains to the rise in tooth decay. If you do eat grains, it’s best to soak or sprout them first.

The way that you sprout any grain, seed or legume is the same, only the amount of time you sprout it changes. You can also check out my post on how to sprout red lentils.

How to Sprout Quinoa:

Makes about 2 cups sprouted quinoa

1 quart mason jar
Sprouting lid or mesh screen (where to get sprouting lids)

1-1.5 cups quinoa
about 3 cups filtered water

1. First, rinse quinoa thoroughly. Put quinoa into a 1 quart mason jar and fill the jar to the top with filtered water. Let quinoa soak for about 6 hours. Sometimes, I set mine up before I go to bed and soak overnight.

2. After it has soaked pour off the water, you can put the sprouting lid on the jar and use it as a strainer as well. Fill the jar with more water to rinse the quinoa, then pour it out and set the jar with sprouting lid on upside down on a bowl or container to catch excess dripping water.

3. About every 6 hours, rinse with water, pour out and put upside down over bowl. I try to just rinse it when I remember and when I get a chance. The rinse times don’t need to be too exact just make sure that it’s not sitting for too long without being rinsed.

4. It will take about 1-2 days for sprouts to form. You will see little thread-like sprouts coming from the grains. Once it’s done store quinoa in the fridge and use within a few days.

You can lightly cook sprouted quinoa. I usually cook it similarly to how you cook quinoa regularly. I combine sprouted quinoa with equal parts water in a pot and simmer on medium heat until cooked through about 20-30 minutes.



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How to Sprout Quinoa

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