Delicious and packed with nutrients, sprouting beans add crunchy texture to salads, and you can choose from many different varieties. From spicy onion to mild broccoli, you will find a taste to suit, or try a few and mix them together.

Time to complete: 5 minutes each day.

You will need: Packets of beans or seeds, sprouting jars with lids or tiered sprouters, storage containers.

Varieties to try: Adzuki, Alfalfa, Beet, Broccoli, Chickpea, Fenugreek, Lentil, Mung, Onion, Red cabbage, Rocket, Snow peas, Wheatgrass.

Clean the container

Proprietary sprouting jars with meshed lids and tiered sprouters are widely available from garden centers. Make sure you clean them thoroughly before each use. Then pour seeds into your jar (or sprouter), fill it with water, and leave the seeds to soak for 8–10 hours.

Rinse and drain

After soaking, invert the jar over the sink and allow the water to drain out. Rinse the seeds again in fresh cold water and drain again. Make sure there is no water left in the bottom of the jar, and place it in a light area out of direct sun.

Keep rinsing

Rinse and drain the seeds with cold water twice a day to keep them clean and moist. Many seeds sprout and are ready to eat in four or five days. When they are ready, give the sprouts a final rinse, drain, and leave for eight hours to allow excess water to evaporate.

Store and use

When the sprouts are dry, use them immediately, or store them in the refrigerator for up to five days. If any go moldy, discard them. You can also store the beans in a dark cabinet which will produce white sprouts that have a slightly different flavor to the green ones grown in light.