Sourdough Sprouted Manna Bread

This bread is sweet from the sweetness of the sprouts and raisins. It is delicious and a whole food plant based bread without flour. It's moist and delightful to make and eat.

Sourdough Sprouted Manna Bread

  • 2 cups dry Rye Berries to sprout, equals 4 Cups sprouted
  • 1 tablespoon Sumac to give salty taste
  • 1/2 cup Raisins
  • 1 tsp. Cinnamon
  • 1 cup Kombucha

This bread is made by first sprouting the rye berries, which increases the nutritional value of the grain even more than the whole rye berry. Then we ferment the sprouted berries to give it that sourdough taste. (You can skip this step if you don't want the sourdough taste.)


  1. Add the rye berries to a large jar and fill with water. Let them sit in the water overnight on the counter. The next day, drain the water and cover the top of the jar with cheesecloth or a screen mesh with an elastic band holding it in place.
  2. Once the jar is covered with a breathable cover, rinse the sprouts again, and leave them on their side in a dish to drain (at around a 45-degree angle). Give the sprouts a rinse twice a day with fresh water. Drain the excess water off and place back in the dish at an angle.

Checking Sprouts

  1. Around the second day the rye should have sprouted (it can take a little longer depending on temperature), and the sprouted tail should be as long as the kernel of rye. This is as long as you want to sprout the rye. Any longer than this the sprouts have the risk of tasting bitter and green. Keep an eye on them, they can grow fast.
  2. As soon as your tails are as long as the grain, you can begin making the bread. If you want the sourdough flavor, then follow the fermenting instructions first.

Fermenting (for sourdough flavor and added nutrition)

  1. Rinse the sprouts one last time and drain them well.  Add the kombucha and then add enough water so the sprouts are completely covered. 
  2. Leaving the sprouts upright and covered, let them ferment for a sourdough taste for 2 days. Then drain them well.

Making the bread

  1. Add the sprouts to a food processor with the cinnamon, and Sumac. 
  2. Pulse the mixture until a coarse dough is made. I stopped pulsing as soon as the dough began to form a ball.
  3. Add the raisins and pulse until the raisins are chopped and mixed through.
  4. Grease your hands well, and on a parchment-lined tray, shape the dough into a loaf shape around 5” x 9” and 1 ½” tall. If you make it thicker than this, it might not dry out correctly.
  5. Bake at 250 F. for 1½ hours, then turn the bread over to bake on the opposite side. Bake for another 1½ hours. 
  6. Let the bread cool before slicing. Because of the lack of preservatives, this bread is best wrapped and stored in the fridge

You can make a variety of textures and flavors by varying the grains and mixing 2 grains together:

  • Rye
  • Wheat
  • Oat groats (the whole oat grain)
  • Kamut
  • Spelt

Here are some popular additions to create variety. Feel free to make up any combination that sounds good to you. use up to 1 cup of additions per recipe:

  • Carrot and Raisin
  • Cinnamon and Date
  • Dried Fruits and Nuts
  • Pumpkin Seed, Sunflower Seed or Chia Seeds