Sprouting Mung Beans in A Bowl

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.

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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.

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

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. 

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!