Skip to content
Healy Eats Real logo
  • RECIPESExpand
    • MEALS

      • Dinner
      • Lunch
      • Breakfast
      • Desserts
      • Breads
      • Appetizers & Snacks
      • Soups
      • Salads
      • Side Dishes
      • Holidays

      SPECIAL DietS

      • Autoimmune Paleo
      • Dairy Free
      • Gluten Free
      • Keto
      • Nut Free
      • Paleo
      • Sugar Free
      • Vegetarian
      • Vegan
      • Whole30

      Desserts

      • All Treats
      • Cake
      • Candy
      • Cookies

      Pantry Staples

      • Condiments & Basics

      RECIPE INDEX

      Trending

      Cooked chicken tandoori on a white surface next to cilantro and sliced lemons

      Juicy Chicken Tandoori Recipe Without Yogurt

      A bowl of creamy roasted vegetable soup with a spoon.

      Creamy Roasted Vegetable Soup

      Collage of grain free bread recipes including bagels, sandwich bread, flatbread and rolls

      Top 12 Grain Free Bread Recipes That REALLY Taste Like Bread!

  • WELLNESSExpand
      • Wellness
      • Natural Home
      • Diet
      • Thyroid Health
      • Adrenal Health
      • Women’s Health
      A family of three is preparing a meal together in a kitchen, incorporating an anti-inflammatory diet with various wholesome ingredients and two glasses of milk on the counter.

      There’s No Such Thing as an Anti-Inflammatory Diet

      A cup of coffee sits on a saucer with coffee beans, cinnamon sticks, star anise, and two spoons on a textured surface.

      11 Delicious Health Benefits of Cinnamon in Coffee

      A bowl of raw ground meat, likely ground sirloin or ground chuck, surrounded by parsley, rosemary, salt, and pepper on a dark surface.

      Ground Sirloin vs Ground Chuck: What’s the Difference?

      Roasted coffee beans, ground coffee and cup of coffee on wooden table.

      7 Best Low Histamine Coffee Brands for People With MCAS

      Three cooked crabs served on a black slate with lemon wedges and parsley, accompanied by a glass of white wine.

      Steamed vs Boiled Crab: Which Cooking Method is Best?

      A brown cow with horns and yellow ear tags stands in a grassy field, reminiscent of how Wagyu beef is raised, with buildings and a partly cloudy sky in the background.

      How Is Wagyu Beef Raised? The Art Of Raising Cattle

      A wooden bowl filled with ripe Roma tomatoes, known for their numerous health benefits, is placed on a cloth on a wooden table. Additional tomatoes and a knife are scattered around.

      The Surprising Health Benefits of Roma Tomatoes (Explained!)

      A bowl of fresh green shishito peppers, known for their health benefits, on a dark textured surface.

      10 Flavor-Packed Health Benefits of Shishito Peppers

      Woman with white out face and red warning sign triangle over face

      5 Thyroid Toxins in Your Home + Tips to Get Them OUT!

      WORST Toxic Chemicals in Cosmetics

      Easy DIY Deodorant Bars for Sensitive Skin

      A photo of DIY shaving cream in a small purple bowl sitting on a wooden surface

      DIY Shaving Cream

      A close up photo of apple cider vinegar

      10 Ways to Use Apple Cider Vinegar

      collage featuring various turmeric recipes

      10 Amazing Turmeric Recipes

      Broccoli stalks sitting on a wooden surface and 7 ways to use broccoli stalks written at the top

      7 Simple Ways to Use Broccoli Stalks

      A family of three is preparing a meal together in a kitchen, incorporating an anti-inflammatory diet with various wholesome ingredients and two glasses of milk on the counter.

      There’s No Such Thing as an Anti-Inflammatory Diet

      A cup of coffee sits on a saucer with coffee beans, cinnamon sticks, star anise, and two spoons on a textured surface.

      11 Delicious Health Benefits of Cinnamon in Coffee

      A bowl of raw ground meat, likely ground sirloin or ground chuck, surrounded by parsley, rosemary, salt, and pepper on a dark surface.

      Ground Sirloin vs Ground Chuck: What’s the Difference?

      Roasted coffee beans, ground coffee and cup of coffee on wooden table.

      7 Best Low Histamine Coffee Brands for People With MCAS

      Three cooked crabs served on a black slate with lemon wedges and parsley, accompanied by a glass of white wine.

      Steamed vs Boiled Crab: Which Cooking Method is Best?

      A brown cow with horns and yellow ear tags stands in a grassy field, reminiscent of how Wagyu beef is raised, with buildings and a partly cloudy sky in the background.

      How Is Wagyu Beef Raised? The Art Of Raising Cattle

      A wooden bowl filled with ripe Roma tomatoes, known for their numerous health benefits, is placed on a cloth on a wooden table. Additional tomatoes and a knife are scattered around.

      The Surprising Health Benefits of Roma Tomatoes (Explained!)

      A bowl of fresh green shishito peppers, known for their health benefits, on a dark textured surface.

      10 Flavor-Packed Health Benefits of Shishito Peppers

      A close up shot of green broccoli

      5 Foods to Avoid For A Hypothyroid Diet

      Woman with white out face and red warning sign triangle over face

      5 Thyroid Toxins in Your Home + Tips to Get Them OUT!

      hypothyroidism hair loss

      5 Steps to Stop Hypothyroidism Hair Loss

      5 Reasons Goitrogens (Cruciferous Vegetables) Are Not Bad For Your Thyroid

      5 Reasons Goitrogens Are NOT Bad For Your Thyroid

      Thyroid Detox Mistakes

      Top 4 Thyroid Detox Mistakes

      Hypothyroidism Diet vegetables

      6 Best Foods for A Hypothyroidism Diet

      Yellow gel capsules on a clear plate spilling onto a white table

      5 Best Thyroid Supplements for Hypothyroidism

      A woman eating an apple in front of a plate.

      Top 6 Foods to Avoid On An Adrenal Fatigue Diet

      woman biting a pencil sitting at a desk in front of a laptop

      Best Vitamins to Support Healthy Cortisol Balance† for Stress Resistance^, Energy & Mood*

      Woman running in the forest

      Avoid This Type Of Exercise If You Have Adrenal Fatigue

      A woman sleeping white white covers and pillows

      Ketogenic Diet: Why It’s Risky For People With Chronic Fatigue

      Ingredients on a white surface for making recipes on an Adrenal fatigue diet

      6 Best Foods for An Adrenal Fatigue Diet

      Mortar and pestle with powder and ceramic spoons with colorful capsules on a table

      6 Best Supplements for Adrenal Fatigue

      woman biting a pencil sitting at a desk in front of a laptop

      Best Vitamins to Support Healthy Cortisol Balance† for Stress Resistance^, Energy & Mood*

      wooden spoon with light brown ashwaganda powder on it with a small blue green plate in the background with powder on it on a marble surface

      When to Take Ashwagandha + 6 Health Benefits

      Close up on woman's abdomen with her holding a tape measure around it

      How Yeast Infections Can Stall Weight Loss

      Wooden mortar and pestle next to garlic and herbs

      5 Home Remedies for UTI That REALLY Work!

      5 Ways to Increase Metabolism

      5 Ways to Increase Metabolism with Plants

      Herbs to Support Emotional Health 6

      3 Best Herbs to Support Emotional Health

      Health Benefits of Probiotics for Women 5

      5 Health Benefits of Probiotics for Women

      A close up photo of apple cider vinegar

      10 Ways to Use Apple Cider Vinegar

  • BOOKSExpand
    • The Ultimate Paleo Cookbook

      Sugar Free Paleo Desserts

      Decadent Paleo Desserts

      Paleo Vegan Sweets & Treats

      Gluten Free Vegetarian

Facebook Instagram Pinterest YouTube Twitter
Healy Eats Real logo

Special Diet Recipes » Dairy Free Recipes

How to Sprout Quinoa

Hannah Healy

By Hannah Healy

Updated June 22, 2023

Jump to Recipe

This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Please read the disclosure policy.

Pin3K
Share
Yum
Flip
Reddit
Tweet
3K Shares

Sprouting quinoa is a great way to increase its nutritional value and make it easier to digest. If you’ve never sprouted quinoa before, it might seem intimidating, but it’s actually a simple process that can be done in just a few steps. In this post, we’ll walk you through how to sprout quinoa at home so you can enjoy its many health benefits.

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.

Is sprouted quinoa better?

In short…yes. 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.

Sprouted quinoa health 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.

IMG_0722
close up of jar with sprouted quinoa inside

How to Sprout Quinoa

Hannah Healy
Sprouting quinoa is a great way to increase its nutritional value and make it easier to digest. If you've never sprouted quinoa before, it might seem intimidating, but it's actually a simple process that can be done in just a few steps. In this post, we'll walk you through how to sprout quinoa at home so you can enjoy its many health benefits.
5 from 1 vote
Print Pin Share Rate
Prep Time 35 minutes mins
Sprouting time 1 day d
Total Time 1 day d 35 minutes mins
Course Side Dish
Cuisine American
Servings 1 cup
Calories 313 kcal

EQUIPMENT

  • 1 1 quart mason jar
  • 1 Sprouting lid or mesh screen

Ingredients
  

  • 1/2 cups quinoa
  • about 3 cups filtered water

Instructions
 

  • First, rinse the quinoa thoroughly with water. Put quinoa into a 1 quart mason jar and fill the jar to the top with filtered water. Let quinoa soak for 30 minutes.
  • After it has soaked pour off the water and shake off any excess, 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.
  • Let it sprout for about 24-36 hours. About every 8 hours, rinse with water, pour out and put upside down over bowl.
  • 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.

Notes

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.

Nutrition

Calories: 313 kcalCarbohydrates: 55 gProtein: 12 gFat: 5 gSaturated Fat: 1 gPolyunsaturated Fat: 3 gMonounsaturated Fat: 1 gSodium: 4 mgPotassium: 479 mgFiber: 6 gVitamin A: 12 IUCalcium: 40 mgIron: 4 mg
Tried this recipe?Share it on Instagram!
Prevent your screen from going dark

 

Pin3K
Share
Yum
Flip
Reddit
Tweet
3K Shares

Hannah Healy

Hannah Healy is the founder of Healy Eats Real, a health and wellness website that provides healthy recipes and helpful information on wellness. Hannah is the published author of The Ultimate Paleo Cookbook. Her work has been featured on Huffington Post, Buzzfeed, Redbook, fitness and MSN.

Facebook X Instagram YouTube Linkedin Pinterest Amazon Goodreads

FREE EMAIL Gift

Get 6 Easy Tips to Quit Sugar!

Plus our best healthy recipes and wellness info when you subscribe to our newsletter.

Free Email Gift!

Get 6 Easy Tips to Quit Sugar, plus our best healthy recipes and wellness info when you subscribe to our newsletter.

Unsubscribe anytime. We never share your information with third parties and will protect it in accordance with our Privacy Policy.

Recipes
  • Dinner
  • Breakfast
  • Snacks
  • Dessert
  • Special Diets
Wellness
  • Natural Home
  • Diet
  • Adrenal Health
  • Thyroid Health
  • Women's Health
Healy Eats Real logo
Facebook Pinterest Instagram YouTube Twitter
Featured In
  • About
  • Contact
  • Disclaimer
  • Privacy Policy
  • Terms & Conditions

© 2025 Healy Eats Real

  • RECIPES
    • Special Diets
    • Desserts
    • Bread Recipes
    • Meals
    • Holiday Recipes
    • Pantry Staples
  • WELLNESS
    • Adrenal Fatigue Resources
    • Diet
    • Natural Home
    • Thyroid Health
    • Women’s Health
  • BOOKS
    • The Ultimate Paleo Cookbook

      Sugar Free Paleo Desserts

      Decadent Paleo Desserts

      Paleo Vegan Sweets & Treats

      Gluten Free Vegetarian

Search
Facebook Instagram Pinterest YouTube Twitter
Search

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required