Alfalfa sprouts: how to grow your own & the many health benefits

As a real superfood packed with nutrients, alfalfa sprouts make a great addition to your diet all year round. Germinating alfalfa sprouts is easy and after just 7 or 8 days, they can be ready to harvest.

It is very easy to grow alfalfa sprouts at home and it requires little time and no expensive equipment. As home-grown alfalfa sprouts do not need to be packed, transported or stored they are much fresher than sprouts from the shops and the risk of the sprouts being contaminated with germs is much lower.

What are alfalfa sprouts?

Alfalfa sprouts are the germinated seeds of the alfalfa plant (Medicago sativa). Alfalfa is also known as lucerne and belongs to the legume family (Fabaceae), just like beans (Phaseolus vulgaris), peas (Pisum sativum) and clover (Trifolium). It is often cultivated in agriculture as animal feed or between main crops. But the delicate seedlings that develop from the small seeds are also used in a variety of ways in the kitchen.

Good to know: Sprouts can be grown not only from alfalfa seeds. Soybean sprouts or broccoli sprouts are also a healthy and tasty treat.

The best way to grow alfalfa sprouts

Germinating alfalfa sprouts at home is simple and almost always successful. This makes alfalfa well suited for sprout growing beginners. Equipment-wise, the sprouts are not very demanding. You can place the alfalfa seeds in sprouting jars or trays, such as mason jars with several small holes in the lid. The sprouts can be grown on the windowsill all year round. Especially in winter when there are fewer local, seasonal vegetables available, alfalfa sprouts are a valuable source of nutrients.

Step-by-step guide: Germinating alfalfa sprouts

1. Start by washing the alfalfa seeds thoroughly. This can be done in a strainer under running water.
2. Soak the seeds in water (room temperature) for 6 to 8 hours.
3. Drain off the water and place the sprouting jars upside down from now on. If using a sprouting tray, spread out the seeds in a shallow layer in the tray.
4. Keep your germination device at about 18 to 22 °C. Placing the tray in a well-lit spot will cause nutritious green chlorophyll to form during the germination of alfalfa seeds.
5. Rinse the alfalfa seeds two times a day. Fill your sprout jar or sprouting tray with water until all the seeds are covered and pour it off again after a few minutes.
6. After 7 to 8 days of germination, the alfalfa will have developed into edible sprouts.

Bear in mind: As a natural protection against predators, alfalfa seeds contain canavanine, a toxic substance for both animals and humans. During the germination process, canavanine content is gradually reduced to a negligible amount. Alfalfa sprouts are not dangerous, but to be on the safe side, eat them seven to eight days after germination. Simply discard any ungerminated seeds before eating the sprouts.

What are the health benefits?

With about 4 g protein per 100 g, the alfalfa microgreens are very high in protein and contain all the essential amino acids for humans, as well as a significant number of vitamins and minerals.
Alfalfa sprouts contain vitamins A, B1, 2 and 6, C, E and K as well as considerable amounts of calcium, iron, magnesium and potassium. To top it off, they offer a number of healthy secondary plant compounds, such as saponins, which have anti-inflammatory and antibacterial properties.

Even with these impressive levels, the amount of sprouts that one consumes is usually relatively small. In the end, you only consume low doses of the vitamins, proteins and minerals they contain, meaning the occasional consumption of alfalfa sprouts cannot completely replace a healthy diet rich in vegetables. In winter, however, it is a good way to keep up with your body’s nutritional requirements.

These delightful sprouts are not just good for you, they genuinely taste good. With their slightly tart, nutty flavour, they are perfect for salads, dips or as a spread, like most other sprouts.

Are raw alfalfa sprouts edible? In fact, raw alfalfa sprouts are very healthy. Just make sure that you leave the seeds to germinate for at least seven days so that there is enough time for the canavanine compounds to be broken down.

You can even grow sprouts from fenugreek seeds (Trigonella foenum-graecum). However, this low-maintenance plant can just as easily be cultivated in the garden. Find out more about growing fenugreek, with tips on how to use it in another article.