The Bluster and the Burrow
How to Grow Alfalfa Sprouts
These quick-growing alfalfa sprouts bring a burst of fresh, nutrient-dense life to winter cooking, all from a simple mason jar or sprouting tray. Add them to sandwiches, salads, smoothies, and grain bowls for a crisp, homegrown lift.
Print Recipe
Equipment
- Wide Mouth Quart Mason Jar or Seed Sprouting Tray
Ingredients
- 1 tablespoon alfalfa seeds
Instructions
Mason Jar Method
- Thoroughly clean a wide-mouth mason jar and lid.
- Add 1 tablespoon alfalfa seeds.
- Rinse well, swirling the seeds around the jar. Drain.
- Fill with 2 cups of water and soak for 2–3 hours.
- Drain completely and place the jar upside-down in a dish rack.
- Twice a day (morning + night), fill the jar with water, let sit for 3–5 minutes, drain, and return it to its upside-down position.
- Continue rinsing/draining daily until the sprouts reach your desired length — usually 3–5 days.
Sprouting Tray Method
- Thoroughly clean and sanitize sprouting trays to prevent bacterial growth.
- Add 1 teaspoon alfalfa seeds to each tray; stack the trays.
- Pour 2 cups of non-chlorinated water into the top reservoir.
- When it drips through, pour the bottom reservoir back through the top once to fully saturate.
- For subsequent waterings, discard the bottom water (I pour it on my plants).
- Water twice a day. Each time, move the bottom tray to the top — this exposes every tray to fresh water and airflow.
- Continue rinsing/rotating until sprouts are ready — again 3–5 days.
Harvesting Alfalfa Sprouts
- Once the sprouts have filled their jar or trays, place them in a sunny windowsill for a few hours to develop chlorophyll and turn bright green.
- Rinse sprouts in a salad spinner to remove seed hulls.
- Spin dry, then store in a container or jar in the refrigerator.
Notes
For autoimmune considerations: Alfalfa contains L-canavanine, an amino acid that may trigger inflammation in people with lupus or similar autoimmune disorders. Those individuals should avoid alfalfa sprouts.
Cleanliness is everything: Mold is the only real enemy here. Keep equipment clean, rinse consistently, and don’t let standing water linger.
Storage:
- Store in a mason jar or airtight container in the fridge.
- They typically stay fresh for up to 5 days.
- If you want them extra fresh, you can lightly rinse them daily so they don’t dry out.
Nutrition
Calories: 0.3kcal | Carbohydrates: 0.03g | Protein: 0.1g | Fat: 0.01g | Polyunsaturated Fat: 0.01g | Sodium: 0.1mg | Potassium: 1mg | Fiber: 0.03g | Sugar: 0.01g | Vitamin A: 2IU | Vitamin C: 0.1mg | Calcium: 0.5mg | Iron: 0.01mg
