How To Sprout Mung Beans And Use Them In A Colorful Salad!
We are all relieved to say goodbye to 2020, though the silver lining is that is gave many of us the chance to try some new things, and for me one of those things is sprouting! Now that I’ve got a bit of experience under my belt, I just had to share with you our new family favorite, sprouted mung beans! They are packed with nutrients, truly delicious, and so simple to sprout that they’ve become a weekly staple in our home. They can be eaten raw, or cooked, though we enjoy them the most in a colorful mixed vegetable salad, perhaps with a bit of quinoa added! And to my great surprise, when I shared this salad with a few neighbors they (and their kids, gasp!) loved it so much they have jumped on the sprouting wagon as well! So get some mung beans and lets get started. One important note: sprouting in general can lead to growth of non-desirable bacteria, so if you are pregnant, or have health issues do cook the sprouts and/or sprout mostly in the fridge, which I’ll mention below. Okay, ready?
Before I get started with how to sprout mung beans, I just wanted to mention another really positive outcome when it comes to sprouting. Just the simple act of bringing mung beans to life in your home puts one in the mind set of health conscious eating, and maybe dreaming about growing one’s own food! I’ll admit the sprouting was so fulfilling I’m about to start growing micro greens in my kitchen any day! Another added benefit is the desire to eat more veggies, in a range of colors, because this salad is just so attractive and delicious. More vegetable consumption means an abundance of vegetable peels and scraps, which may even get one to consider composting! I have a container garden, but it is possible to compost on a small scale there as well. Isn’t it amazing how one simple healthful act can lead one down a wonderful road towards holistic living, one step at a time?
Above: In this photos the mung bean sprouts have quite long tails, though we start eating them when the little tails are about 1/3 of this size. The benefits and taste are the same, so why wait?
How To Sprout Mung Beans:
You’ll Need:
- dried mung beans, preferably organic, 1 cup dried beans makes at least 3 cups sprouts
- a jar with a piece of screen, cheesecloth or fine mesh, a large bowl, a nut milk bag, or even a colander or sieve with small holes (I’ve used a flour sifter with a synthetic fabric bottom)
- Note: I’ve tried all of the above options and really just love the simplicity of using a bowl, which I drain by placing a plate over it, simple as that. The nut bag got a bit gross, and in the jar I feel like the packed in nature could lead to more bacteria growth. Using the flour sifter is great, but not so attractive to my eye, and a bit large if counter space is limited.
How To:
- Soak beans overnight or for as long as 25 hours. You will need at least 3 to 4 cups of water for 1 cup beans. After soaking the beans should be edible, so if they are still hard, keep soaking them, though do change the water. Start with no more than one cup, as this results in quite a large amount! Note: I have read that boiled cooled water is preferable, but I have not tried that.
- Rinse the beans so that no water is left in the container, and set aside, covered, to avoid bugs.
- Rinse the beans twice a day, or even more if you like, some folks rinse 4 times a day, but twice will do the trick.
- Within 12-24 hours the beans will start to sprout and you will see the tiny white head of growth.
- At this point you may choose to rinse and continue sprouting the beans in the fridge, to avoid any bacterial contamination, or be very careful to rid the jar/bowl of all the water. Yes, they continue to sprout, just a bit more slowly!
- Continue rinsing twice a day for another day or so, and your mung bean sprouts will be ready to eat. I often soak my beans on Wednesday, and they are ready to add to a salad on Friday night, amazing!
Mung Bean Vegetable Salad Recipe:
Ingredients:
- sprouted mung beans
- quinoa, red/white mix, optional
- red peppers, yellow peppers
- grated carrot
- fresh mushrooms
- red cabbage
- cherry tomatoes (if it will be eaten immediately with no left overs)
- celery (optional)
- fennel, delicious but hard to find for some, but try it!
How To:
Cut up all the veggies into small pieces, leave mushrooms is fairly large pieces. Add mung beans and quinoa, and dress with olive oil, lemon juice and salt and pepper! Another option is a salad of just mung bean sprouts and celery, with some fresh garlic, and a small amount of quinoa, delicious and refreshing!
If you are looking for more healthy recipes I do have quite a few on my site, such as healthy oat spelt rolls, which would be amazing with this salad, and how to make your own almond milk. Here’s to healthful living and a healthy 2021!
