Sprouted Seeds: Which Seeds To Grow?

Sprouted seeds are not just delicate garnishes that are sprinkled on top of salads or seasonal toasts. These tiny sprouts are also superfoods because they concentrate the vitamins and proteins that were originally in the seed. If you're not sure where to start, here are four seeds that are easy to sprout at home.


Alfalfa is a staple in the sprouted seed section of health food stores. Behind this exotic name, which comes from Anglo-Saxon countries, hides a seed that is very widespread in France: alfalfa!

Unlike other seeds such as lentils or buckwheat, alfalfa is only edible in its sprouted form. This small seed contains an amino acid that is toxic to humans, which disappears after germination.

Therefore, you have to wait an average of 5 days for the germ to develop before sprinkling this seed on dishes. Alfalfa sprouts have a fresh, green flavor.

They are also particularly rich in proteins, with a content of 20%, in minerals and trace elements such as phosphorus, calcium, potassium, iron, and magnesium, as well as in vitamins and antioxidants.

To take advantage of this wealth of nutrients, you should keep the sprouts for a maximum of two days in the refrigerator and preferably use them on cold preparations such as salads, cold soups, and open sandwiches.


Lentils are legumes consumed by humanity since prehistoric times. But did you know that it is also possible to eat them as sprouted seeds?

You can use either blond lentils or green lentils. They are among the easiest seeds to sprout. In both cases, you need to remember to soak them for at least 12 hours before sprouting.

These seeds can be eaten as soon as the sprout appears or when the shoot reaches 3 cm in height. Once sprouted, they can be kept for one week in the refrigerator.

Sprouted lentils are a source of protein, iron, and vitamins A, B, C, and E. They have a mild and slightly bitter flavor.

3- Radish seeds

Radish seeds take 6 days to sprout and are distinguished from other sprouted seeds by their slight spicy taste. They are very popular among those who enjoy wasabi and mustard! That's why they are sometimes incorporated into burgers and served on buttered toast as an accompaniment to seafood.

If you choose purple radish seeds, these little purple filaments will add taste and color to your dishes. Provided you store them in a cool place, you can keep them for up to 10 days after sprouting.

In addition to being tasty and decorative, radish sprouts are packed with vitamins and minerals such as iron, calcium, and zinc. Their high sulfur content gives them numerous health benefits and a detoxifying effect on the liver and kidneys. They are even attributed with decongestant properties for the ENT (ear, nose, throat) area.

4- Sunflower seeds

Everyone who enjoys snacking on sunflower seeds during aperitifs will love to sprout them. As they sprout, their vitamin and mineral content increases. Yet, they maintain their crunchiness and aroma.

Sunflower seeds contain 18% protein and 55% fats, of which 85% are unsaturated fatty acids. They also provide fiber, vitamins B, D, and E, and minerals such as magnesium, copper, zinc, and iron.

It's not always remembered when starting to grow sprouted seeds, but sunflower seeds are ideal for beginners. Indeed, they sprout very quickly, in only about two days.

Author: Audrey
Copyright image: Pxhere
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In French: Graines germées : quelles graines faire pousser ?
En español: Semillas germinadas: ¿qué semillas cultivar?
In italiano: Semi germogliati: quali semi far crescere?
Auf Deutsch: Keimende Sprossen: Welche Samen zum Keimen bringen?
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