Garbanzo beans, also known as chickpeas, are small yellowish round beans popular in Middle Eastern and some European cooking. They can be creamy, nutty, and even meaty in a variety of recipes. Garbanzo beans are one of the easiest beans to sprout.

Beans can be difficult to digest, but sprouting helps to improve digestion for some people.


Before you get started sprouting garbanzo beans, keep in mind these sprouting tips:

  • Larger beans sprout better in cooler temperatures. Keep sprouting beans around 68-70°F, if possible.
  • Larger beans require a longer soaking period and more frequent rinsing and draining, especially in warmer temperatures.
  • Larger beans may not get enough air during draining. Make sure your sprouting container allows plenty of ventilation during draining periods.
  • It is normal for the skins to loosen and come off the beans. Either pick the skins out or leave them in, as they do not affect the flavor.
  • Sprouted beans require cooking before consuming.

How to Sprout Garbanzo Beans

  1. Rinse ½-¾ cup garbanzo beans and pick out any stones, debris, or split beans. Place in a quart-size sprouting jar or other sprouting container.
  2. Add 2-3 cups water, filling the jar three-quarters full, cover with a sprouting screen or mesh sprouting lidSoak garbanzo beans at least 8 hours or overnight.
  3. Drain and rinse garbanzo beans thoroughly. Invert the jar over a bowl at an angle so that the beans will drain and still allow air to circulate.
  4. Repeat rinsing and draining 2-3 times per day until sprouts are the desired length, usually 3-4 days.
  5. Taste sprouts (not beans) daily; discontinue rinsing and draining when sprouts have reached desired length and flavor.
  6. Drain beans for several hours before cooking or transferring to a covered container. Store sprouts in the refrigerator for up to 1 week.