Avoid potato and tomato seeds, which, when sprouting, are poisonous, and fava, lima, and kidney beans, which are extremely toxic raw. Use or buy seeds, preferably organically grown, that have not been chemically pretreated for agricultural purposes. Remove any damaged or moldy seeds.

If you cannot rinse and drain the sprouts at least twice daily, it is beneficial to purchase a sprouting device. Our favorite commercial sprouter is a 1-quart plastic container, engineered to maximize air circulation and regulate moisture. A wide-mouthed 1-quart jar with a mesh cover made from nylon or cheesecloth or commercial screw-on strainer lid is also quite effective.

Place in a 1-quart sprouting device or 1-quart wide-mouthed jar one of the following:

Rinse by swirling the seeds in cold water, drain, then add:

Too much water is fine because the seeds will absorb only what they can. Soak for 8 to 12 hours. Some seeds sprout better if soaked for less time—for example, hulled sunflower and pumpkin seeds sprout better when soaked for 1 to 2 hours.

Next morning, make sure the lid of the sprouting device is securely closed. If using a jar, cover the top with nylon mesh or cheesecloth attached to the jar by screwing the ring over the cloth or nylon or securing it with a rubber band, or screw on the straining lid. Drain, then rinse thoroughly once or twice with cool water. Drain all the water by shaking and spinning the jar or sprouting device vigorously. If using a jar, shake the seeds to spread over a larger area on the glass and store the jar on its side, propping it up at a slight angle so the screen side is facing down, to allow excess water to drain out while also allowing air circulation. Rinse the sprouts two or three times daily with cool water and drain them thoroughly after every rinse. Keep the sprouts out of direct sunlight, which will “cook” them and cause them to spoil.

Most sprouts develop in 3 to 5 days, and in some cases within 36 hours. Mung beans and soybeans may take up to 8 days. Taste them at every rinse-and-drain session to decide when you most enjoy the flavor. Typically, the smaller they are, the more tender. The sprouts will turn into plants eventually—a lentil, pea, or garbanzo sprout will produce a main stem, in addition to the sprout (taproot) after several more days.

If you wish to remove the hulls, stir the sprouts in a bowl of cold water until the husks rise. Skim them off and drain the sprouts thoroughly. You may serve at once, or leave to drain for a few hours and refrigerate in a zip-top bag or container with a paper towel in the bottom. Some sprouts will keep for several weeks in the refrigerator, but we recommend eating them within 5 days for the best flavor.

The main difference between sprouts and microgreens is that microgreens are planted in soil, and the greens are cut at soil level before eating. Certain seeds, such as cress, brown mustard, arugula, flax, and chia form a mucilaginous gel-like sack when they come in contact with water. They cannot be sprouted in the conventional method detailed above.

To grow microgreens, thoroughly moisten a planting medium—anything that can retain moisture is acceptable—soil, vermiculite, fabric, or microgreen-specific medium—and scatter the seeds in a thin layer on top. Keep the medium and seeds moist by watering regularly for 7 to 14 days. When sprouted, leave the sprouts on the germinating surface. Keep them moist and exposed to light until the two small leaves are green and about ⅛ inch long. Harvest by cutting the stems just above the planting medium, rinse, pat dry, and serve. Microgreens are not only delicious, but a beautiful garnish for all kinds of dishes. They store poorly once harvested. They can be refrigerated in a zip-top bag or container when dry to the touch, but they will wilt quickly.