Broccoli

Broccoli Seeds

Broccoli seeds are small, round seeds used primarily for growing broccoli sprouts. These sprouts are young seedlings of the broccoli plant that are consumed for their nutritional value and health benefits. They have a mild, slightly peppery flavor and a crunchy texture.

History of the Seed

Broccoli originates from the Mediterranean region, with cultivation dating back to Roman times. The use of broccoli seeds specifically for sprouting gained popularity in recent decades due to the health benefits associated with broccoli sprouts, especially their high sulforaphane content.

Nutritional Information

Per 100 grams of broccoli sprouts:

  • Calories: 35 kcal
  • Protein: 2.8 g
  • Carbohydrates: 4.2 g
  • Fiber: 3.0 g
  • Fat: 0.4 g
  • Vitamins: High in Vitamin C, Vitamin A, and some B vitamins
  • Minerals: Contains calcium, iron, magnesium, phosphorus, potassium

Nutrition Benefits

  • Rich in antioxidants like sulforaphane, which may support detoxification and reduce inflammation
  • High in Vitamin C, boosting immune function
  • Contains fiber aiding digestion
  • May support cardiovascular health
  • Potential anti-cancer properties linked to compounds found in broccoli sprouts

Sprouting Process and Directions

  1. Soak: Rinse 1-2 tablespoons of broccoli seeds and soak them in a jar or sprouter with water.
  2. Drain: After soaking, drain the water completely.
  3. Rinse & Drain: Rinse the seeds 2-3 times daily with fresh water and drain well each time to keep them moist but not wet.
  4. Grow: Keep the jar in a tilted position to allow air flow and drainage; maintain at room temperature away from direct sunlight.
  5. Harvest: Once sprouts reach desired length (usually about 1-2 inches), rinse thoroughly before consumption.

Soak Time

8 to 12 hours (overnight is common)

Rinse Time

2 to 3 times daily, each rinse lasting about 30 seconds

Growing Time

4 to 6 days

Harvest Time

Typically between day 4 and day 6 when sprouts reach about 1 to 2 inches long

Yield

From 1 tablespoon of dry seeds, you can expect approximately 1 to 1.5 cups of fresh broccoli sprouts

Days to Sprout

Sprouts begin to show small shoots within 1 to 2 days after soaking

Best Growing Methods

  • Using a glass jar with a mesh lid or a specialized sprouting tray/jar
  • Ensure proper drainage and air circulation
  • Keep in indirect light after day 3 to develop chlorophyll (green color)

Storage

  • Store harvested sprouts in a sealed container in the refrigerator
  • Consume within 3 to 5 days for best freshness and nutritional value

Using the Ready Sprouts

  • Add fresh to salads, sandwiches, wraps, or smoothies
  • Use as a garnish on soups and main dishes
  • Can be lightly steamed but best eaten raw to preserve nutrients

Helpful Tips

  • Always use clean water and sanitized containers to avoid mold growth
  • Avoid overwatering or letting sprouts sit in stagnant water
  • If you notice an off smell or slimy texture, discard the batch
  • Rinse thoroughly before eating

Did You Know?

Broccoli sprouts contain up to 100 times more sulforaphane than mature broccoli heads, making them a powerful superfood for supporting overall health.