Micro Farm LabSprouts
Broccoli Sprouts
Brassica oleracea var. italica
Broccoli sprouts contain the highest sulforaphane concentration recorded in food, even higher than broccoli microgreens in some studies. They're one of the most accessible sources of this compound, studied for its possible anticancer role, and they're ready in just 4 to 6 days.
- Harvest
- Harvest: 4–6 days
- Temperature
- Temperature: 64–72 °F (18–22 °C)
- Difficulty
- Difficulty: Easy
Quick step-by-step
Soak the seed
Soak the seed for 6 hours before starting.
Set up the jar
Use a 1 L (34 oz) jar with mesh, no soil.
Keep it dark until day 5
No light until day 5; on the last day, move it into indirect light.
Rinse 3 times a day
Rinse 3 times a day: it's more sensitive to bacteria than other sprouts and needs more frequent rinsing.
Harvest and eat it raw
Cut at 4 to 5 days and always eat it raw: cooking destroys the myrosinase enzyme that activates sulforaphane.
Common mistakes
Rinsing too little
Rinse less than 3 times a day and the jar ferments.
Cooking it
Don't cook it: it destroys the enzyme that activates sulforaphane.
Guide in progress
We're working on the full guide for this crop. Leave your email and we'll let you know when it's ready.
