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Quinoa Sprouts: Benefits, Uses, Directions & Troubleshooting

Quinoa Sprouts: Benefits, Uses, Directions & Troubleshooting

When it comes to nutrition and overall health, sprouts are generally better than fully grown options.

But, what about quinoa? 

Can you sprout quinoa? You can sprout quinoa in as little as 24 hours and continue growing them for up to 2 or 3 additional days if you prefer softer sprouts. All you need to do is soak them in water in a sprouting container for an hour, rinse them, and drain them. Rinse every 3 to 5 hours until sprouting occurs.

Read on below and learn all about quinoa sprouts, including benefits, uses, directions, and troubleshooting!

Supplies Needed

All you need to get started with growing quinoa sprouts is:

  • Dried quinoa (even those from the grocery store are fine)
  • Container with lid (largemouth mason jars paired with mesh sprouting lids work great)
  • Water source (preferably a kitchen sink with a sprayer)
  • Storage area (a dark and dry location with stable temperatures)

1. Prepare the Quinoa and Container

Before you put any water on your quinoa, make sure to prepare them properly by having a look for any obviously bad or possibly contaminated pieces and removing them (as well as pieces of dirt and debris).

Taking the time to do so helps avoid unnecessary bacterial issues later on in the process.

2. Pre-Soak the Quinoa

The first real step to sprouting quinoa is the pre-soak. During this step, you simply place your quinoa in a large container and run water over them.

Allow the container to sit for around 15 minutes, and then drain them.

3. Soak the Quinoa Overnight

Once you’ve put them through a simple pre-soak, it’s time to soak your quinoa for a longer period. Anywhere from 5 to 12 hours is recommended. Hence, most people opt to soak their quinoa overnight.

4. Drain and Rinse the Quinoa

In the morning or at the end of your major soaking period, drain the water from the quinoa, and rinse them thoroughly.

Leave them in the container with a lid, and place them back in their safe and secure location.

5. Continue Rinsing the Quinoa

Every few hours during the day while you’re waiting for them to sprout, return to the quinoa, remove the lid, and rinse them thoroughly.

After you finish, drain them well, replace the lid, and then return them to their spot.

Once they have begun to sprout, you can move your jar to an area that receives indirect light.

6. Harvest Your Fresh Quinoa Sprouts

After a period of 24 to 48 hours, most quinoa sprouts are ready for harvesting and eating.

You may opt to continue the sprouting process (rinsing every few hours) for an extra day or two if you prefer larger, softer sprouts.

Common Questions About Sprouting Quinoa

Now that you know HOW to sprout quinoa, let’s discuss some of the common questions that come with the territory:

Is Sprouted Quinoa Safe To Eat?

Sprouted quinoa is safe to eat in both raw and cooked forms. Likewise, both raw and cooked quinoa sprouts are equally nutritional.

However, some health experts do advise that it is safer to cook quinoa sprouts than it is to consume them raw. That said, many argue the opposite point as well.

Is Sprouted Quinoa Better?

Sprouted quinoa is believed to have higher levels of nutrients than normal quinoa. It is also proven to be better for your digestive system than unsprouted quinoa is.

One reason is that the sprouting process decreases phytate levels in the quinoa that block your body from absorbing vitamins and minerals.

Sprouted Quinoa vs. Regular

Quinoa is a healthy and nutritional grain in general. It has high levels of vitamin B, dietary fiber, and protein, to say the least.

That said, sprouted quinoa has less phytic acid and more nutrients, which makes it much healthier than the regular grain

Sprouted Quinoa Benefits

Quinoa is quite the healthy little sprout when you get right down to it:

  • Higher levels of enzymes
  • Better for the digestive system
  • More nutrients available for uptake
  • Easier absorption of vitamins and minerals
  • Excellent source of protein
  • High levels of iron, zinc, manganese, and more

Can You Grow Quinoa From Grocery Store Quinoa?

You can grow quinoa from the grocery store but only if it is dried. If it is prewashed or presoaked it probably won’t sprout/grow.

All that really means is that you need to make sure it comes from the dried quinoa bin at the local grocery store’s fresh produce department. Polished quinoa does not work either.

How Long Does Quinoa Take To Sprout?

Generally speaking, quinoa are some of the fasting sprouting grains there are, sprouting in as little as 24 hours.

However, if you like your sprouts a little bit softer, then you should let them soak for an additional day or two.

What Do Quinoa Sprouts Look Like?

Quinoa sprouts are easy to spot, though they may not look anything like what you were expecting.

After a day or so, the quinoa should have taken on the appearance of having a bunch of little whitish-colored tails curled upon them and growing out of them.

Do You Need To Cook Sprouted Quinoa?

You don’t necessarily need to cook sprouted quinoa before eating them, and plenty of people don’t prefer to do so.

However, just as many people, if not more, prefer to play it safe and cook their sprouted quinoa before consuming them.

How To Eat Sprouted Quinoa

Technically speaking, there is no right or wrong way to eat your quinoa sprouts.

Some of the most popular ways to eat them include smoothies, sandwiches, garnishes, salads, soups, and stir fry, just to name a few.

Why Did My Quinoa Not Sprout?

If you tried sprouting polished quinoa from the grocery store, you’ve fallen victim to the number one reason people’s quinoa didn’t sprout.

Other reasons include not rinsing them or soaking them properly, not being sanitary during the process, soaking them for too long, and improperly storing them.


Quinoa is a healthy and tasty grain with highly edible and nutritious sprouts. They are quick and easy to grow, taking just 24 to 72 hours from start to finish.

The best part about them is that you can buy them directly from the dried produce section in your local grocery store and take them home to sprout.