Chicory

Chicory Seeds

Chicory seeds come from the chicory plant (Cichorium intybus), known for its bright blue flowers and edible leaves and roots. When sprouted, chicory seeds produce crunchy, slightly bitter sprouts with a unique, mildly spicy flavor. These sprouts add texture and flavor to salads, sandwiches, and other dishes.

History of the Seed

Chicory has been cultivated since ancient times, especially in Europe and the Mediterranean. Traditionally used as a coffee substitute and leafy vegetable, its seeds have gained popularity in sprouting due to their nutritional content and distinctive taste.

Nutritional Information

Chicory sprouts are low in calories and rich in:

  • Vitamins: A, C, K
  • Minerals: Calcium, Iron, Potassium
  • Dietary fiber
  • Antioxidants
  • Small amounts of protein

Nutrition Benefits

  • Supports digestion thanks to inulin content (a prebiotic fiber)
  • Boosts immune function with high vitamin C levels
  • Promotes bone health with vitamin K and calcium
  • Helps regulate blood sugar levels
  • Acts as an antioxidant to reduce oxidative stress

Sprouting Process and Directions

Soak Time

Soak chicory seeds in clean water for 6 to 8 hours.

Rinse Time

Rinse the seeds twice daily with fresh water to prevent mold and promote healthy growth.

Growing Time

Sprout chicory seeds in a dark or dim environment at room temperature (65–75°F or 18–24°C).

Harvest Time

Sprouts are ready to harvest after 4 to 6 days when they reach about 1 to 2 inches in length.

Yield

From 1 tablespoon of chicory seeds, expect approximately 1 to 1.5 cups of fresh sprouts.

Days to Sprout

Chicory seeds typically begin to sprout within 1 to 2 days and are fully ready within 4 to 6 days.

Best Growing Methods

  • Use a sprouting jar with a mesh lid or a sprouting tray for good airflow.
  • Keep seeds moist but not waterlogged.
  • Avoid direct sunlight during sprouting; indirect light is fine once sprouts grow.
  • Maintain room temperature between 65–75°F (18–24°C).

Storage

Store harvested chicory sprouts in a sealed container in the refrigerator. Consume within 3 to 5 days for best freshness.

Using the Ready Sprouts

  • Add raw to salads, sandwiches, or wraps.
  • Use as a garnish on soups or main dishes.
  • Mix into smoothies for added nutrition.
  • Lightly sauté or steam for a warm side dish (avoid overcooking to preserve nutrients).

Helpful Tips

  • Rinse sprouts thoroughly before eating to remove any residual seed hulls or debris.
  • Use filtered or distilled water for soaking and rinsing to avoid contaminants.
  • If sprouts smell off or show signs of mold, discard immediately.
  • Experiment with light exposure after day 3 to develop greener leaves and milder flavor.

Did You Know

Chicory root contains inulin, a natural prebiotic fiber that supports gut health by promoting beneficial bacteria. Sprouting enhances the bioavailability of nutrients in chicory seeds, making them easier to digest and absorb.