Friday, February 19, 2010

Sprouting grains and legumes.

Inspired by my recent success with the Jewish Baker's 100% whole wheat bread, I decided to try one of his variations on the recipe - Sprouted Whole Wheat Bread. For this recipe, you need a cup and a half of sprouted wheat berries. I used red wheat berries that I bought at the Food Mill in Oakland (you can buy whole wheat berries at most natural food stores). To sprout wheat berries, just put a handful of seeds in a mason jar and cover with water. Cover the top of the jar with cheesecloth and afix with a rubber band. Soak the berries in water overnight. The next day, pour the excess water out through the cheesecloth, and then rinse the berries in fresh water. Place the jar on its side in a dark corner of the kitchen (don't use a cupboard as air flow is important). Rinse the seeds every morning and evening until the sprouts have grown as much as you'd like - for wheat berries, this is usually only two or three days. A few minutes in sunlight will turn the sprouts green, add to their nutritional value, and make them taste more wheat-grassy (sprouted wheat is wheat-grass, after all).

The exact same technique works with whole, unhulled grains (like barley), and legumes, although it may take longer for beans to sprout. Here are some mung bean sprouts that are currently growing in my kitchen (using a sprouting lid rather than cheesecloth):

Bean sprouts are delicious in stir-fry or salad. Wheat sprouts are perfect for making sprouted wheat bread, which is what I did with mine:

The sprouted wheat bread turned out a little dense, but delicious. Oddly, you can hardly taste the sprouts, except that the wheat berries are a little chewy.

Coming up next: Sunflower sprouts!


  1. Yay, food blog! I'm excited about our sandwiches :)

  2. Soooo impressive, Inder. Really, I don't know how you do all the things you do. Yeah, I know, you do these crafty homesteady things because you love them. But I'm beginning to suspect you operate in a 37 hour day or something! Either that or you are cleverly concealing your superheroine pedigree. :)

  3. Rebecca - I had homemade bread, with homemade hummus, and homegrown sprouts, for lunch yesterday AND today. Delicious!

    Melissa - I think you overestimate the time commitment involved in sprout-growing and breadmaking! Both of these things take a long time, but require very little actual labor. No superlong days or superheroine pedigree required. (Also, I had a lot of help this past weekend, what with my mom being in town.)


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