How to Sprout Chickpeas (the easy way).

Discover how to sprout chickpeas the easy way, at home in 4 easy steps. Sprinkle them in salads, wraps, curries or make your own sprouted hummus. 

I was a little apprehensive before I tried sprouting chickpeas. Now, I happily sprout every week. So, if you're feeling curious, let me share with you the easiest way I know to do it. 

The process is a simple one that uses a bowl, a sieve, fresh cold running water and a clean covering such as a paper towel or piece of parchment.

Before you start, measure the amount of chickpeas you think you're going to need. I tend to use ½ (100g) a cup of dried raw chickpeas, which yields about just over 1 cup (200g) of sprouts.

Sprouting Series

Are you curious about sprouting? If so, then do check out my sprouting series on the blog here to get more familiar with it all.

My other current sprouting recipes include: How to grow broccoli sprouts, how to sprout quinoa, sunflower sprouts, sprouting buckwheat, how to sprout chickpeas, sprouting adzuki beans and how to sprout lentils.

Jump to:

• Sprouting Series
• Step 1 - Soak first
• Step 2 - Rinse and drain
• Step 3 - Leave them to sprout
• How to tell when they’re ready
• Step 4 - Rinse and drain to finish
• What to do with sprouted chickpeas
• How to store
• Freezing
• More sprouted chickpea recipes:
•  FAQ
• How to tell if they spoiled
• Can you sprout canned chickpeas?
• Recipe
• Food safety
• 💬 Comments

Step 1 - Soak first

Add the chickpeas to a clean bowl and top them with a good couple of inches of cold water. As they are soaking up the water, they will expand, so using plenty of water is essential. 

Leave them out on the countertop to soak for 8-12 hours. For ease, I leave mine to soak overnight. 

 

Step 2 - Rinse and drain

Rinse and drain them over the sink using fresh, cold, running water. I use a sieve/strainer; you can also use a colander. 

You might give your chickpeas a little shake and a stir whilst you're there to help them aerate. 

Look them over and remove any that are split, damaged, discoloured or that have dark spots. Discard those.

Chickpeas can spoil relatively quickly, so it's important to rinse and drain them well, to help them stay fresh and clean.

Gently throw off any excess water and leave them spread out in the sieve, placed over a bowl to catch the drips. This allows air to circulate underneath.

 

Step 3 - Leave them to sprout

Keep them out of direct sunlight. I leave mine on the countertop and cover them with a piece of kitchen paper or parchment to keep any little bugs away. 

Now you can enjoy watching and waiting while they start to sprout. Their little tails should start to appear over the next day or two.

Rinse and drain your sprouting chickpeas 2-3 times per day with cold water during this period. Please be sure to drain them thoroughly. I do this in the morning and evening. 

If it's hot weather, I'll rinse and drain them for a third or fourth time during the day to keep them all fresh and clean. 

It’s really important that you don’t miss out this step.

 

How to tell when they’re ready

The sprouting process takes 2-4 days and needs only 2 minutes of your time each day until grown and ready to use.

You can tell when they're ready as they will more than double in size and start to grow a little shoot. 

I harvest my sprouting chickpeas when the tails are just a few millimetres long, the width of the chickpea or so, ¼ - ½ an inch long.

Their outer coating may be loose; that's fine. You can discard those or not, and it's up to you. I prefer to leave mine as the jackets add texture, fibre and look earthy and pretty.

 

Step 4 - Rinse and drain to finish

Once 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.

What to do with sprouted chickpeas

Here are some ideas on how to use sprouted chickpeas:

• sprinkle them over big green salads
• add them to vegetable bowls
• use them in wraps
• turn them into mock tuna salad
• blend them into raw hummus
• use them in soups

Chickpea sprouts will keep well for up to 3 days if stored properly. I like to use up sprouted foods quickly as they go bad easily. And after all, most foods are best enjoyed fresh. 

Once you've rinsed and then drained them, place them onto a clean tea towel or some kitchen paper to allow them to dry.  

Space the chickpeas out in one layer, so there's plenty of room for the air to circulate. They will dry faster this way.

How to store

Now place them into a lidded jar and store them in the fridge for up to 3 days. Be sure to rinse them every 8-12 hours and before using to help them stay clean and fresh. If they begin to smell discard them.

Freezing

Yes, you can freeze them. Pop any excess into a suitable container before freezing.  

I defrost them for use the following week and make hummus with them. Note that once defrosted, their texture will be softer, as with most defrosted foods.

More sprouted chickpea recipes:

 FAQ

How to tell if they spoiled

If you suspect your chickpeas have gone bad, don't eat them. Instead, discard them straight away and clean the bowl and sieve/colander thoroughly before using them again. 

The telltale signs to tell if chickpeas have deteriorated and gone off are usually a strong sour or unpleasant smell. The chickpeas or the shoot may show signs of mould, and they may feel soft or soggy. The pea may have dark spots or their tails can appear darker or dull. Healthy chickpea sprouts will have a bright colour and crisp, crunchy texture.

Can you sprout canned chickpeas?

No. Canned chickpeas have alrerady been cooked, and so they won't sprout. 

To sprout chickpeas, you need to use raw dried chickpeas that have not been heated, pasteurised or processed. It's best to use dried chickpeas marked as suitable for sprouting. I buy them at our local health store.

Please do not eat dried chickpeas that have not been washed and sprouted properly first or cooked.

Recipe

 

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.