How to Prepare Beans in Raw Food Diets


While we think of beans as a cooked food, and even a slow cooked food, beans can and do have a place in a raw foods diet. Sprouting, or germinating, a seed increases its nutritional value and can make a hard, dry seed palatable. Sprouted beans are an excellent source of fiber and protein and a filling component to the raw food diet; however, there are a few things you should know about including beans in your raw diet.

Step 1

Place 3 to 6 tbsp. of dry beans in the jar. Choose smaller beans, like lentils, adzuki or mung beans for easier sprouting.

Step 2

Pour distilled water into the jar, adding approximately three times the volume of the beans. Cover with a breathable wire mesh, cheesecloth or netting, and secure it into place with a large rubber band.

Step 3

Allow the beans to soak for around six to ten hours. Plan on more soaking time for larger beans like garbanzos or soy beans.

Step 4

Drain the soaked beans by propping the bottom end of the jar in the sink. Rinse the soaked beans thoroughly with tap water two to four times each day. Be sure to rinse more frequently in warmer weather to keep your sprouting beans fresh. Watch for small roots to form, then rinse again and store in the refrigerator.

Step 5

Eat and enjoy your sprouts while they are still quite small and tender, before leaves have appeared (with the exception of mung bean sprouts, which should have leaves).

Tips and Warnings

  • Kidney beans should not be sprouted or eaten raw due to a natural toxin.

Things You'll Need

  • Quart or half gallon mason jar
  • Mesh screen
  • Rubber band
  • Distilled water
  • Beans, preferably organic


  • Raw Food Explained: The Sprouting Garden
  • Living Foods: Easy Sprouting
  • Sprout People: Sprouting
Keywords: sprouting beans, raw beans, sprout beans

About this Author

Michelle Powell-Smith has been writing on a variety of subjects from finance to crafts since 2004. Her work appears on sites including eHow and She holds a bachelor's degree and a master's degree in art history from the University of Missouri-Columbia, which has provided strong research skills and a varied range of interests.