Lately I have been really into sprouting and sowing. I even started an entire farm in my apartment. There is not much else to do when you are stuck at home due to a worldwide lockdown. This, and constant cooking, of course! Which I actually very much enjoy, even though I cut my fingers a lot, because I am always in a hurry to feed the kids.
My kids are picky eaters, they always ask for different dishes, and are not happy eating the same thing two days in a row. They also like only freshly prepared food and don’t like re-heated dishes. I wonder where they take it from?)))
So why sprout and eat sprouted food?
*Sprouting enhances nutritional value of grains, beans and legumes by increasing vitamin synthesis and making minerals more available for absorption.
- *Sprouting releases digestive enzymes which improve our digestion and gut health.
- *Sprouting increases foods digestibility.
What to sprout?
There is quite a variety of things that you can sprout.
Grains: Such as quinoa, buckwheat and brown rice.
Legumes: such as lentils, beans, chickpeas, and peas.
Nuts and seeds: such as Alfa alfa, broccoli, chia, radish, sunflower, sesame and almonds.
Sprouting Mung Beans
Sprouting mung beans is super easy and it takes only 1-2 days for the sprouts to show.
I am personally a fan of sprouted mung beans. You can marinate them and eat them as a Ceviche, or add them to stir fries, sandwiches, salads and more.
There are just a few things to keep in mind before sprouting.
* Always buy organic chemically untreated grains, because if you don’t, you will end up ingesting all those harmful chemicals.
* Mung beans get much bigger once they sprout, so start out with a small amount. Otherwise they will overcrowd the space in your jar and might go bad.
* Don’t overgrow your sprouts, otherwise they lose their mild flavor if sprouted too long.
* Rinse your sprouts 2 times a day to prevent any bacteria from forming.
Now that you are ready to sprout, here are just a few simple steps to follow:
- Rinse your mung beans until the water runs clear.
- Place the beans in a clear glass jar, fill the jar with filtered water and cover it with a cheesecloth, or any other breathable lid, put a rubber band around your cheesecloth. Or just use a special sprouting lid with holes in it.
- Soak the beans for 12 hours. I like to start soaking in the morning, so that they are ready for sprouting in the evening.
- Drain and rinse the beans through the mesh lid. You don’t have to take out the lid every time you rinse your grains. You can just rinse them through the cheesecloth.
- Place jar with sprouts upside down in a bowl, so that excess water can be drained and air can circulate throughout the jar. See the photo below.
- Rinse and drain your sprouts a couple of times a day. They are ready in 1-3 days, depending on your liking. I like my sprouts after 1 day of sprouting, when their tails are still quite short.
- Before you sore your sprouts in the fridge you have to rinse them and let them dry. Then you can put them into an air tight container and leave them in the fridge up to a week.
Start experimenting! And have fun!
Below I added a recipe of refreshing Moong salad. You can eat it as a started or a side dish. I like to serve it with some black or red rice on the side.
I also added it to my Socca, along with lentil hummus, turmeric glazed onions, spinach and sour cream. I used Sarah B’s Socca recipe from My New Roots. She has been such an inspiration to me for all these years. She is a plant based goddess of cooking.
You can also add some shallots or red onions to your salad. I haven’t, because I am not a fan of red onions, they give me a bit of a heartburn, but they sure do nicely compliment this dish. So, if you like onions, definitely do add some.