Quick Guide to Sprouted Chickpeas: Soaking, Sprouting and Cooking

Quick Guide to Sprouted Chickpeas: Soaking, Sprouting and Cooking

Learn how easy it is to sprout chickpeas or other legumes and seeds without a sprouter for maximum health benefits and enhanced flavor.

You can use raw and cooked sprouted chickpeas in hummus, curries, stews, salads and Buddha bowls or even eat them raw!


Soak the chickpeas before cooking 

You absolutely must soak the chickpeas or any other legumes and grains. This is because dry beans and other legumes contain anti-nutrients, such as phytases, which prevent the absorption of minerals and cause digestive disorders.

Soaking and sprouting activates enzymes and dramatically lowers phytic acid levels. So, through the simple soaking process, you make vitamins and minerals more readily available.

Why soak legumes / nuts / seeds

  • Eliminates or reduces phytic acid and tannins. This allows for better absorption of nutrients from these foods.
  • Can reduce the oligosaccharides in beans, which limits the problems of gas for some when consuming them.
  • Neutralizes colon toxins as well as enzyme inhibitors.
  • Encourages the production of beneficial enzymes.
  • Makes amino acids (proteins) more readily available.
  • Increases the amounts of vitamins, especially vitamins A, C and B.
  • Reduces cooking time, which means less loss of water soluble nutrients due to reduced exposure time to heat and water.


Benefits of sprouted chickpeas

Like all other legumes, grains, nuts and seeds, chickpeas also contain enzyme inhibitors that block the absorption of vitamins and minerals and cause digestive upset. So at least one soak is needed to make them more digestible.

Sprouting, however, takes you to the next level, as sprouts use starches to grow, which lowers the glycemic load of chickpeas or any other legume or grain. The germination process is therefore beneficial for anyone struggling with an overgrowth of Candida or fluctuations in blood sugar.


Uses of raw and cooked sprouted chickpeas



Sprouted chickpeas


1 large 2-liter mason jar
1 cup of dried chickpeas 



How to soak and sprout chickpeas


SOAKING: Rinse the dry chickpeas with plenty of water. Place them in a large 2-liter jar. Fill the jar with water. Leave to soak overnight. Rinse thoroughly, until the water flowing from the jar is clear. Drain.

RINSE: Twice a day, fill the jar with fresh water, mix to untangle the contents and drain well. Place the jar at an angle, opening down, in a sink or bowl to allow excess water to drip.

HARVEST: Ready in 4 days. The germs will then have about 2 centimeters.

STORAGE: Place in an airtight dish in the refrigerator, they are eaten raw or cooked.


How to cook sprouted chickpeas


  1. Drain off the soaking liquid, then rinse them with clean water.
  2. Pour the sprouted chickpeas into a pot and add filtered water. The liquid should be about 5 inches above the top of the chickpeas.
  3. Bring them to a boil, then reduce the heat to simmer.
  4. Skim off any foam that develops within the first 10 to 15 minutes. Watch carefully, it tends to overflow!
  5. The chickpeas will be tender in 1 to 1,5 hours. If the chickpeas are still hard, extend the cooking time. If too much water evaporates, boil a little more in the kettle and pour into the pot.


 Good germination!


President Hippocrate Bio


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  • Caroline Bisaillon
Comments 8
  • Hippocrates.bio

    Hello Therese, sprouts are defined as seeds which have germinated and whose growth is stopped during consumption, before reaching the vegetable stage. In my eyes, they are not yet vegetables ...

    Laurie, for my part, I cook them in boiling water, in my opinion, cooking in the oven may dehydrate them too much?

    Thanks for your comments!


  • Laurie

    Hello little question about chickpeas. I soaked my peas overnight and then sprouted for 2 days. I baked them overnight in the oven at low temperature 180 degrees and they are not tender. When do you think?

    Thank you

  • Therese Lacourse Robert
    Therese Lacourse Robert

    Hello, I am a fan of sprouted legumes, my research on your site was in order to find out if sprouted legumes can also be conidered as a vegetable given the appearance of the germ? Thank you.

  • Rudy

    Excellent article, indeed. I allow myself just a small correction (in 3rd §:) “contain phytates” rather than phytases as written. The anti-nutrients “phytates” (phytic acid) will be neutralized by phytases, which humans have little or no possession of.

  • Zaza

    Very easy to do, thanks for this article. On the other hand I also a little shocked by the 1 hour and more of cooking. After germinating them I steamed them for 10 minutes flat and it was perfect just a little crunchy. From now on I will make them germinate systematically!

  • Morning

    cook the chickpeas for 1 hour to 1,5 hours… while watching.
    I make them in the companion (thermomix ..) in steam for 15 minutes and it's good.

  • Marian

    I soaked my chickpeas as directed, and my question is why the peas turned brown during the 3 days, I followed your directions yet, rinsed 3 or 4 a day, not in the sun and covered them with a towel. first 2 days ,,,,, what are still good?

  • Berta jimenez
    Berta jimenez

    Thanks for this article. I'm getting started with chick-weight germs!

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