Turning seeds into sprouts can have some pretty exciting nutritional benefits. The good thing about tiny seeds is that they’re packed with nutrients. The bad thing is that they’re cheapskates. They could share what they have, but instead they ungenerously hold on to their nutrients, hoping to someday turn into a magnificent flowering plant.

But don’t worry, we have an ace up our sleeve: we cover them with water. Luckily, the sprouting process makes it much easier for the human body to absorb all the nutrients from the seeds. You could say that sprouting unleashes their full potential.

Alfalfa
We keep reading that it will take 3 to 6 days before alfalfa seeds start to grow. However, our experience tells us that the jar will be packed with healthy sprouts after only two days. A tablespoon of these little cuties will give you around a cup or so of delicious alfalfa sprouts. They have a fresh, sweet flavor and are excellent on salads, or as an addition to smoothies. Also, some say they will make you less gassy. Yet another reason to love them.

Sesame seeds
Yup, sesame seeds will also do the trick. Especially unhulled sesame seeds (we always buy the unhulled ones since a majority of the nutrients are found in the shell). Sesame seeds are packed with good amounts of minerals, iron, calcium, and vitamins E.

Buckwheat
Like mung beans, buckwheat seeds are very beginner friendly. They’re easy to grow and sprout really quickly. In only 24 hours, the impatient will be rewarded. Add them to almost anything: porridge, overnight oats, bread or smoothie. Or you can roast them over low heat and sprinkle over your yogurt, or add them to energy bites. To get rid of the fagopyrin, don’t forget to rinse the buckwheat under hot water for around 30 seconds before you start the sprouting process. Fogopyrin? It’s a naturally occurring substance in the buckwheat plant known to cause toxic reactions to skin and eyes.

Beetroot
If there was a pageant for sprouts, we’re pretty sure the bright red beetroot sprouts would easily win. Just as regular beetroot, beetroot sprouts have a light earthy taste, but they are great mixed with some alfalfa sprouts. Beetroot sprouts are ready in around 3 to 6 days.

Chickpeas
We love chickpeas. However, we’ve heard that sprouted chickpeas should not be eaten raw. But have no fear: remember to soak them in boiling water for about 5-10 minutes (same procedure with mung bean sprouts) and voilà – delicious chickpea sprouts ready to eat.

Quinoa
Can we tell you a secret? Quinoa actually belongs to the same family as beetroot and spinach. Well, bet you didn’t know that! Anyhow, quinoa is high in protein and packed with essential fatty acids, fiber, minerals and vitamins. They’re easy to sprout and you’ll find them in the same colors as the German flag: red, black and yellow (some call them white quinoa).

Lentils
All lentils are good for sprouting, and you can mix them as you like. They’re high in protein, minerals and fiber. But, be aware that they may outgrow your jar (they will grow quickly and you will need a much bigger jar than you think).

Mung beans
Just like buckwheat, mung beans are easy to sprout and will grow quickly. After only a day or two you will have delicious mung bean sprouts that can be added to your salad or soup. They also give a boost in the supply of nutrients! Sprouted mung beans are packed with vitamin C and E. End of message.

Read more: Step by Step Sprouting Guide.

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