Grower’s Reference Guide – Alfalfa Sprouts
Introduction
Alfalfa sprouts are one of the easiest and most rewarding crops to grow at home, especially for those seeking fresh, nutritious greens year-round. As part of the legume family, these tiny sprouts pack a serious nutritional punch and grow quickly without soil, sunlight, or fancy equipment.
Fun Fact: Alfalfa sprouts can grow up to four inches tall in just 4–6 days—and all you need is a jar and some water!
Scientific Information
Scientific Name: Medicago sativa (sprout form)
Key Characteristics: Thin, white roots with small green leaves; mild, nutty flavor; crunchy texture; excellent raw.
Growth Overview
Annual or Perennial? Grown as annual sprouts; the alfalfa plant itself is a perennial in soil.
Growth Form: Herbaceous sprout; not grown to full maturity for sprouting purposes.
Toxicity: Safe for humans; some caution is advised for pregnant individuals due to potential bacterial risk if improperly grown.
Size & Growth Rate: Sprouts reach 3–5 inches in 4–6 days.
Growing Conditions
Ecosystem & Climate
Alfalfa sprouts are grown indoors, making them perfect for any climate or season.
Soil & pH
No soil needed! Sprouts are grown hydroponically in jars or sprouting trays.
Watering & Humidity
Rinse and drain 2–3 times per day to prevent mold and encourage healthy growth.
Keep at room temperature (65–75°F) in indirect light.
Companion Plants
Not applicable for sprouting, but if growing alfalfa in soil, it fixes nitrogen and benefits many crops.
Pollination Needs
None. Sprouts are harvested long before pollination.
Planting & Care
Propagation
Use certified organic alfalfa sprouting seeds.
Soak 1–2 tablespoons of seeds in water for 6–8 hours in a wide-mouth jar.
Drain and rinse, then leave the jar inverted at an angle to drain completely.
Rinse and drain twice daily until harvest.
Organic Fertilizers
Not needed for sprouts. All nutrition comes from the seed.
Mulching & Pruning
Not applicable.
Common Pests & Organic Solutions
Mold: Caused by poor drainage or lack of airflow.
Solution: Rinse regularly and ensure jars are well-drained.
Seed spoilage: Use clean equipment and filtered water.
Harvesting & Storage
When & How to Harvest
Ready when sprouts are 3–5 inches with green leaves (typically 5–6 days).
Final rinse, then drain thoroughly.
Storage & Preservation Methods
Store in the fridge in a covered container with paper towel to absorb moisture.
Use within 3–5 days for best freshness.
Usage & Nutrition Information
Edibility & Culinary Uses
Eaten raw in salads, wraps, sandwiches, smoothies, and as garnish.
Nutritional Information (Per 100g):
Calories: ~23 kcal
Protein: ~4g
Fiber: ~1.9g
Rich in: Vitamin K, C, folate, manganese, and phytoestrogens.
Health Benefits
Supports bone and heart health.
High in antioxidants and enzymes for digestion.
May help regulate cholesterol levels.
Recipes
Sprout Wraps: Roll sprouts with hummus, shredded veggies, and avocado in a tortilla.
Sprouted Smoothie: Blend with banana, cucumber, and mint for a detox drink.
Sprout Salad: Toss with olive oil, lemon juice, cherry tomatoes, and chickpeas.
Common Growing Issues & Troubleshooting
| Issue | Cause | Solution |
|---|---|---|
| Mold or slime | Poor drainage, too little rinsing | Increase airflow and rinse twice daily |
| Yellow sprouts | Not enough light during final days | Place near indirect light to green up |
| Sour smell | Bacterial growth | Discard batch; sanitize equipment and start fresh |
FAQs
Q: Can I grow alfalfa sprouts without a sprouting jar?
Yes! You can use a mesh lid on any mason jar or try a sprouting tray.
Q: Do alfalfa sprouts need sunlight?
No direct light is needed until the final day or two to green them up.
Q: Are they safe to eat raw?
Yes—if grown with clean methods. Always rinse thoroughly and store properly.
Q: Can I reuse sprouting seeds?
No, use fresh seeds for each batch.
Q: Are sprouts the same as microgreens?
Not quite—sprouts are harvested earlier and don’t require soil or light.
Resources & Further Reading
“Sprouts: The Miracle Food” by Steve Meyerowitz