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How to sprout chickpeas + why you NEED to do it (2024)

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How to sprout chickpeas + why you NEED to do it (2024)

You know what's more incredible than sprouting beans, legumes, or seeds?

Sprouting chickpeas.

Among all the beans to sprout, chickpeas have the highest protein content once they've been sprouted. And, essential nutrients like iron, potassium phosphorus double and even triple.

They're also incredibly delicious in their raw, boiled, or in spicy curry forms.

Convinced? Follow along in this blog post to learn more about the process of sprouting chickpeas and why vegans need to do it!

Step 1: Soak the chickpeas

To start, add your raw, dried chickpeas to a clean bowl with enough water to submerge them completely. It's ideal to do this step at night, allowing them to soak overnight for 8-12 hours until they're ready for step 2.

If you're short on time, you can try the quick soaking method: Bring your chickpeas to a boil in a saucepan or pot. Once boiling, turn off the heat, cover the lid and let it soak for at least 1 hour.

Step 2: Rinse and drain your chickpeas

This step is straightforward.

Simply rinse and drain your chickpeas. Check for any damaged, split, or discoloured chickpeas, and remove any unwanted particles.

Step 3: Sprout the chickpeas

For this step, there are a couple ways you can approach the sprouting process. 

1. Traditional method

1. Spread your chickpeas on a damp cloth or cheesecloth.
2. Tie the cloth ends together and place in a bowl so that the chickpeas are protected, covered, and inside a moist environment.
3. Let them sit for 18 to 20 hours, occasionally spraying with water. Keep away from direct sunlight.

2. Container method

Simply add your washed and soaked chickpeas to a sprouting container, cover with the lid, and let sit for 18 to 20 hours.

3. Sieve method

1. Pour the water used to soak the chickpeas into a deep pot.
2. Place a sieve on top of the pot.
3. Pour the chickpeas into the sieve, ensuring the water level doesn't touch them.
4. Cover with a lid and let them sit for 18 to 20 hours.

Step 4: Rinse and drain

Once they have fully sprouted, give your chickpeas one last thorough rinse and drain. Remove and discard any that are discoloured, that have dark spots or look odd to you.

How long does sprouting take?

Sprouting can take anywhere from 2-6 days, depending on your climate or the season. Colder climates may take longer, while warmer ones sprout faster.

Remember to rinse and drain your sprouting chickpeas 1-2 times per day with water to prevent spoilage or a bad smell, no matter where you live!

How do I know when they're ready?

You'll know when your chickpeas are fully sprouted when they've more than doubled in size and have a small tail or shoot. The length of the tails should be a few millimeters long, or about the width of the chickpea itself.

How do I eat sprouted chickpeas?

Sprouted beans are commonly consumed in Indian cuisine, and can be enjoyed in:

  • Chaat
  • Chana masala
  • Sprouted chickpea flour
  • Hummus & falafel
  • Burger patties
  • Sambhar
  • Dal

How do I store sprouted chickpeas?

Make sure the sprouted chickpeas are fully dried before storing to maximise their shelf life of up to 3 days.

Store in an air-tight container in a refrigerator. You also have the option of freezing them in a freezer safe container. 

Sprouted chickpea health benefits

Sprouting chickpeas undergoes germination by soaking them in water until they begin to sprout. The health benefits of this simple process are numerous and mind-blowing, as it increases nutrient bioavailability, improves digestion, reduces anti-nutrients, and helps control your blood sugar.

Below is a nutrient comparison of chickpeas and sprouted chickpeas per 100g.


What other foods can I sprout?

If you love sprouting as much as we do, try sprouting:

  • Quinoa
  • Mung beans
  • Sunflower seeds
  • Watermelon seeds

Let us know if you tried sprouting, and don't forget to share this blog! 


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