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How to Sprout Chickpeas (Garbanzo Beans)

By Heather • August 5, 2013 • Beans, Chick peas (garbanzo beans)

I’ve been meaning to write this post for a while now, but lately, so many people have been asking me about this that I feel now is the time!

I sprout a lot of things, but quinoa and chickpeas are my favourites. The list of things you can sprout when they’re in seed form is almost endless, but some of the more common ones are lentils, chickpeas (garbanzo beans), mung beans, soy beans, quinoa, barley, buckwheat and even oats, when you get them raw. But, I hear you cry, what the hell is sprouting?

Well, technically speaking, sprouting is the process of germinating a seed. Once these seeds are sprouted, you can then eat them raw or cook them. The sprouting process is said to ramp up the nutritional value of the things you choose to sprout, but it can also be a more convenient way to have them ready for eating, if you don’t want to sit over a stove for hours while dried beans decide to cook.

But how to do it?

How to Sprout Chickpeas

1. Get yourself a bag of normal, regular dried chickpeas (garbanzo beans)

2. Just your everyday dried chickpeas, the kind you get from the bulk bins or in the small bags. Nothing special about these!

3. Soak the chickpeas in water overnight, then the next morning, rinse them thoroughly.

4. I’m going to assume that you don’t have a fancy sprouting jar, so you can do two things at this point. You can either use a Mason jar with some cheesecloth across the top, held in place by an elastic band, or you can simply use a baking tray. Let’s go with the baking tray. Spread the chickpeas out on the tray.

Leave the chickpeas for 12 hours. If you’re using the jar, place the chickpeas into the jar and spread the cheesecloth across the open top. Leave the jar upside down, but on a 45 degree angle.

5. After 12 hours or so, some of the chickpeas should be showing a little sprout coming through. Some won’t yet. This is normal!

6. Rinse the chickpeas through again and return them to the tray / jar. Repeat this every 12 hours. I like to keep mine covered, to keep bugs away.

7. Between 24 and 48 hours since their initial rinse through, your chickpeas should have started to sprout FOR REALZ. Most of them should look like this:

Some will have much smaller sprouts, and some will have larger. If you feel that the sprouts would benefit from another 12 hours, rinse and repeat.

8. When your sprouts are looking as badass as this lot, store them in a sealed container in your fridge! You can toss these into a salad, make hummus with them, make falafels (as in this recipe) or, if you prefer, you can cook them as you would normally cook dried chickpeas and use them in any chickpea dish, safe in the knowledge that you just added a whole lot more nutritional goodness to your dinner!

Nomnomnomnomnomnom….

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Basil Falafel (from Raw Sprouted Chickpeas)
Raw Sushi with Raw Spicy Mayo-style Sauce

About the Author

Heather

Heather Parry is an English nomad, writer, editor and an unlikely foodie, coming from a Yorkshire background that mainly centred around meat-and-two-veg dinners and a very fussy childhood diet that didn’t even include pasta until she was 18. She can neck a tin of green peas in under ten seconds.

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12 Comments

  • Reply Carolyn August 16, 2013 at 4:04 am

    VERY COOL……..

  • Reply Cheryl September 5, 2013 at 12:31 am

    I’ve been meaning to sprout some chickpeas… I love them every other way why not sprouted?? Surely they’ll be delicious and like you said – super nutritious!!! Stumbled upon your site – NICE!!! I’ll be back!

  • Reply Erica February 28, 2015 at 2:48 am

    Hello, I want so much to eat healther but find it hard to make it yummy enough for rest of family. So I’ve sprouted my chick peas and am looking for a yummy recipe to make them into. Any time to suggest anything ..? Thank you.

    • Reply Heather March 6, 2015 at 10:10 am

      Hi Erica! You can make hummus, or you can make a sprouted chickpea stew – there are a bunch of ideas if you search for chickpeas in the searchbar on the main page 🙂

      I hope that helps!

  • Reply RC July 1, 2015 at 2:58 pm

    I came across your write up on sprouted chickpeas. I would like to offer another way for people with no sprouting jar. I use a salad spinner. I do not spin them though. The insert for the spinner makes a good strainer when soaking and rinsing . Just leave them in the insert to drain and cover with a towel. Makes it quick and easy.

    • Reply Heather July 6, 2015 at 8:45 am

      Thanks RC!

      • Reply Joy February 18, 2017 at 12:22 am

        Yay! That’s what I did! I couldn’t find anything to use and then I saw my salad spinner…perfect!

  • Reply MilitantFoodie.com April 15, 2016 at 1:25 pm

    […] 2 cans chickpeas (or about 3 cups sprouted chickpeas you can make like this) […]

  • Reply Erin June 19, 2016 at 12:52 am

    Quick question, where do you place the jar while sprouting? Is it okay in the pantry or would it be better on top the counter or fridge? Thank you. Great photos by the way!

  • Reply Anonymous October 31, 2016 at 12:28 am

    How much water do you need to cover the chickpeas

  • Reply aisha January 9, 2017 at 6:22 pm

    Can I do black beans the same way?

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So what is all this anyway?

The Everyday Veggie is a vegan recipe site by Heather Parry, designed to help you eat well, every day.

You don't need expensive ingredients, horribly processed fake meats or lots of equipment to eat well without meat, fish or dairy. Grab a sharp knife and let's get started.

Heather

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