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Sprouting Mung Beans in A Bowl

3/3/2015

 
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I started sprouting literally overnight. And now how I love sprouts! Sprouts are delicious in soups, stews, salads, sandwiches and stir-fries. Say that 10 times fast. So when I can't get my hands dirty in the garden, I tackle other projects that intrigue me like sprouting. How about you? Ready to sprout? Low in calories, mung sprouts are an excellent source of protein too.

Why Sprout?

Sprouts are really good for you and can be eaten raw or cooked. Sprouts also have B vitamins and minerals including iron, potassium, folate, manganese, thiamin, niacin, vitamin C and riboflavin. 

~Nutty in flavor, sprouts are crisp~ {I think they have a sugar snap pea taste to them!}

  • Use raw in salads and sandwiches or cook them by throwing them into a stew, soup or stir-fry
  • Work them into your fresh green tossed salad or pasta salad
  • Use as a unique soup and smoothie topper
  • Cook with quinoa, rice, vegetables or any grain for a complete meal or side dish

Where to get beans to sprout...

  • International food stores or the international section of your local grocery store. {Check the Asian/Indian section in particular}
  • Health food store
  • The natural/organic section of your grocery store
  • The bulk section {cheapest option} of your grocery store. 

Look for beans dark green in color. Yellowish sprouts may not be living and won't sprout well.
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Supplies for Sprouting

  • Mung Beans, Peas, Adzuki Beans, or Green Lentils
  • Mixing bowl (many sprouters use Mason jars but I like how a bowl gives you more surface area). It will be easier to get your sprouts out of a bowl than a jar.
  • Clean filtered water
  • Plastic wrap to cover the top of the bowl

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How to Sprout

  • Wash beans (1/4 cup) 2-3 times until water runs clear
  • Soak in mixing bowl 8-10 hours in pure, slightly warm water. Water should be a couple of inches above beans as they will expand.  I soak mine at night and drain in the morning first thing when I get up. (If water starts to bubble or they smell sour, you've soaked too long). Soaking time varies with climate and humidity.
  • Drain sprouts. Beans will have plumped up. 
  • Cover bowl with plastic wrap and poke a few holes in the top
  • Rinse morning and night or every 12 hours for the next 2 to 3 days. No sitting water or beans will rot. Beans should be wet and slightly stick together like sand. 
  • Every time you rinse the sprouts, give them a taste to see if they are to your liking. 
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How to use your sprouts

Eat your sprouts as soon as possible, because the longer you store them, the more protein and other key nutrients they lose. This is why I recommend not sprouting more than 1/4 cup of beans at at time. 

One cup of sprouted and cooked mung beans provides 2.5 grams of protein toward your daily goal of 8 grams for every 20 pounds you weigh. If you eat your sprouted mung beans with grains, like rice or couscous, you get all nine essential amino acids. Your sprouted mung beans have certain amino acids while the grains contain different ones. The dynamic duo, mung sprouts and grains act as a complete protein together.


What off the beaten path health food do you eat? Please share in the comments below! 
32 Comments
Sally
3/3/2015 12:11:16 am

I can honestly say I've never tried sprouting before. I could picture myself throwing them in a salad. Avocados aren't off the beaten path but I love them.

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Irene
3/3/2015 01:37:34 am

sounds like an Uncle Al project

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Laura
3/6/2015 03:40:59 am

Hahah, sounds like a plan. Right about Rook. Or phase 10.

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Gingi Freeman link
3/3/2015 02:59:45 am

Raising my own sprouts, that is something I have yet to do! But I'm totally contacting you when that time rolls around! hehe! Speaking of sprouts.. my flowers all sprouted!! I have been living under this paranoia that my seeds won't grow, after all the work I've been putting into them.. when I saw the first sprouts (the zinnias were the first to pop up!) I literally cried.. haha.. (in case you were wondering how pregnant I am, lol!).. anyhoo, good to see you posting again. You're not allowed to get sick anymore, savvy? ;-) - www.domesticgeekgirl.com

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Laura
3/6/2015 03:41:33 am

You have plants! So jealous. still 7 degrees here and freezing.

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Erin R.
3/3/2015 06:29:52 am

Ooh, interesting! I've read up on sprouting grains a half dozen times but never gotten around to actually doing it. I hadn't thought of sprouting beans/lentils. I've been craving tons of salad lately and am going to try out some sprouted lentils this week for my next one. Fun!

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Laura
3/6/2015 03:42:04 am

Good luck! Let us know how it goes!!

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Tandy | Lavender and Lime link
3/3/2015 02:57:16 pm

What a great idea to use a bowl. I have a sprouting jar but they are not easy to find. I must confess that I haven't sprouted for ages but this post has inspired me to get straight to it :)

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Laura
3/6/2015 03:42:31 am

Yes, I tried the jar but my sprouts got a little stuck.

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Erin @ Miss Scrambled Egg link
3/3/2015 10:01:58 pm

Oooh! I love sprouts. This seems like a great project for me to try out at home. I don't eat red meat, so having alternative protein is so vital to my nutrition. Thank you, Laura.

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Laura
3/6/2015 03:42:58 am

I know, I feel like I can never get enough protein.

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Ceara @ Ceara's Kitchen link
3/4/2015 12:29:23 am

This is so interesting, Laura!! I was just wondering yesterday how to sprouts beans!! I am going to try sprouting green lentils first! The health benefits are just so great! :) I'm sure these would taste wonderful in salads :)

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Laura
3/6/2015 03:43:25 am

Sprouting seems right in line with what you'd do so well =)

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Dannii @ Hungry Healthy Happy link
3/4/2015 12:58:21 am

I have never tried sprouting myself, but I love adding sprouts to my salads. Yum!

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Laura
3/6/2015 03:43:54 am

Yes, salads are probably my favorite use as well.

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Lori @ TheHealthMinded.com link
3/4/2015 05:53:38 am

Well, aren't you clever?! Love this and want to try! It looks like fun and healthy. Great information! Thanks, Laura!

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Laura
3/6/2015 03:44:22 am

Thanks Lori! Sprouting yourself does save a few bucks for sure.

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kathy beyondchickencoop link
3/4/2015 11:49:06 pm

What a great idea! I have made clover sprouts before, but not any other varieties. These would be great on salads, or even some of the larger ones would be great to just snack on. Thanks!

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Laura
3/6/2015 03:44:46 am

Clover sprouts are super tasty!

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Kelsey @ Snacking Squirrel link
3/5/2015 10:18:01 am

always wanted to try this! i love mung beans. great post!

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Laura
3/6/2015 03:45:11 am

Me too! Thanks.

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Gayle @ Pumpkin 'N Spice link
3/6/2015 11:00:07 am

What a great idea to sprout beans in a bowl! Never thought of this, but sounds like a good way to get started.

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Laura
3/8/2015 10:55:21 am

Thanks Gayle!

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annie@ciaochowbambina link
3/6/2015 10:14:43 pm

I have never sprouted but I love sprouts in my salad and never remember to grab them! If I'm doing them myself I'll have no excuses! Love!

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Laura
3/8/2015 10:55:52 am

Maybe it's time to sprout, not sure how Italian they are though!!

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Helen @ Scrummy Lane link
3/7/2015 02:54:49 am

Wow, I honestly didn't know this was 'a thing', Laura! But what a great 'thing' it is! Now no excuses on this one as no garden needed! :-)

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Laura
3/8/2015 10:56:29 am

It's definitely a thing, ha!!!

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Ashley link
3/8/2015 02:12:20 pm

I cannot believe that I've never tried sprouting before! It's been on my list to do for ages now ... I really need to make it happen. Love this post!

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Matt link
3/13/2015 12:09:02 am

What a great article, Im deff going to give it a try. I know you listed some different sprouts, but can you use any kind of bean?

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Laura
3/14/2015 09:53:15 am

Hi Matt. Thanks for swinging by. Let me know how sprouting goes for you. As long as the bean is whole (split peas for example won't work) they should sprout for you. I love peas so I'll be trying peas next. Also, you want to make sure the beans you buy are healthy, just eyeball them up, no cracks/splits/bad coloring, you get the drift.

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Erin R.
3/13/2015 03:53:07 pm

Okay, tried it! I did a couple of tablespoons of lentils and they look just like yours in the picture. I put them in a cereal bowl covered with a shower cap and let them sprout for three days. They got about an inch long in that time. I've got them in a romaine and black olive salad right now that I've been eating for dinner the last few days and they are DELICIOUS. They taste like bean sprouts. Which they are, duh. I don't know what I was expecting. The hardest thing about it was spending the thirty seconds rinsing them and dumping them into the strainer twice a day. Cinch! I'm definitely going to do this regularly since it's so easy. Thanks!

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Laura
3/14/2015 09:56:42 am

Hi Erin, I'm so glad sprouting worked for you. I love your shower cap idea! I'll have to try that next when I sprout. Your romaine and black olive salad sounds great......now can you teach me how to get my husband to eat olives? Sprouts are expensive too, one small pouch, at least where I live is about 4-5 bucks, too much for me, hence the sprouting! Have a great weekend.

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    Hi, I'm Laura and hail from Western New York. I consider myself a lifelong learner who loves gardening with a 360 degree view. Thanks for stopping by!
    Laura Sproull

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