A complete guide for growing broccoli sprouts with tips for getting the MOST sulforaphane from your seeds! You'll also find out why broccoli sprouts are one of the most nutritious, healthiest foods we can imagine.
- 5 tablespoons of broccoli seeds
- 3 tablespoons apple cider vinegar
- 1 drop of liquid dish soap (unscented preferred)
- Wide-lid quart Mason jar
- Stainless Steel mesh lid
- Small plate with a dishcloth
Sterilize the Seeds
- Add the broccoli seeds into a quart jar. Fill the jar to 9/10 full with water and add apple cider vinegar until completely full.
- Add a drop of liquid dish soap. Lightly mix and let sit for 10 minutes. Put the lid on and rinse with fresh water multiple times (at least five) to remove all soap.
- After the rinse, add fresh water into the jar again and make sure to completely cover all the seeds (at least 1" above the seeds). Soak for at least 8 hours or overnight. Discard the water.
- Keep the seeds moist in a dark environment (like a pantry) by rinsing the seeds at least twice a day. Use a stainless steel mesh lid and stand the jar upside down (or at an angle) to drain excess water. Repeat for 3-4 days. As soon as leaves shoot out of the majority of the seeds—they’re ready to eat!
Optional: If you'd like the sprouts to turn green (chlorophyll synthesis), make sure to finish up the last few hours of the sprouting process in daylight or artificial light. This step has some nutritional benefits, but it doesn't affect sulforaphane output.
Optional: Pick Out Unsprouted Seeds
- At this point, as long as the seeds you purchased have a good yield rate, about 80-90% of the seeds must have sprouted. However, there will still be lots of unsprouted seeds in the jar. This is mostly fine, but personally I remove them during the final rinse due to concerns about excess erucic acid. Add all contents of the jar into a large bowl and fill with water. The non-sprouted seeds will float on top (or sink to the bottom). Remove them as best you can—it's fine if you can't get all of them!
Enjoy Now or Save
- Dry the broccoli sprouts on a dishcloth or paper towels, and save them in an airtight container in the refrigerator for up to 3 days, or in the freezer for up to 3 months. I love using fresh sprouts in Buddha bowls or salads. *If using frozen sprouts, making a smoothie is the best way as you don’t want them to lose any liquid while thawing.
Getting the Most Sulforaphane (up to 4 times): 1) Harvest the sprouts as soon as their cotyledons (leaves) pop out of the seed. 2) Leave the broccoli sprouts at about 70 degrees Celsius water for 10 minutes. Don't discard the water! 3) Transfer the sprouts and the soaking water to a blender along with 1/2 teaspoon of mustard seeds, mix and consume immediately.
Scale Up: If you think all this sounds like too much to do on an ongoing basis, simply scale up! As we said earlier, freezing works wonderfully as long as you incorporate the liquid leaked out while thawing. So once a month or every other month, scale up to as many jars as you like, or do it in gallon jars instead to freeze!
Jar Size: You can use any jar/tray you wish! Just leave enough room for sprouting by using up to 2 tablespoons of broccoli seeds per cup.
If you have other questions—check out the FAQs in the post or leave a comment.
- Prep Time: 96 hours
- Category: Healthy
- Method: Sprouting
- Cuisine: Universal
- Serving Size: 1 cup
- Calories: 50
- Sugar: 0
- Sodium: 9.3 mg
- Fat: 0
- Carbohydrates: 6.1 g
- Fiber: 3.5 g
- Protein: 4.5 g
- Cholesterol: 0
Keywords: broccoli sprouts, sprouting, sulforaphane, cruciferous