Sprouted food, including fresh sprouts, is so often viewed as a hippie-crunchy food trend. I think that sprouts really couldn't be more relevant right now, when so many of use are in need of easily digestible foods, and plant-based protein is more popular than ever. If you're wondering what protein has to do with sprouts, marvel at this: one cup of mung bean sprouts has 14g of plant protein! Why mung beans? These are a great starter sprout for novices, or those who want easy, high-nutrient, foolproof sprouts fresh from their own kitchen.
Some other amazing nutrition facts about mung bean sprouts:
- Mung bean sprouts are highly alkaline foods that support healthy pH balance and skin glow.
- They're easy to digest, and offer ample enzymes for your body.
- Mung beans are an amazing source of folate, with 100% of your daily recommended dose in just 1 cup.
- They're packed with high levels of key beauty minerals like skin-clearing zinc and calming magnesium.
Ready to sprout your own? Get familiar with these simple steps and you could have fresh sprouts in your kitchen this spring, and year-round:
Step 1: Assemble your Equipment
Here's all you really need for sprouting mung beans:
- dried mung beans (Bob's Red Mill offers them bagged, and you can also find them in bulk bins— bagged, from a high quality source can be better for avoiding contamination.)
- sprouting bag (you can also use a jar or bowl, but I highly recommend investing in a hemp sprouting bag for ease of use and proper air flow that ensures your sprouts don't spoil or grow unwanted bacteria. You can reuse it again and again, and it's so simple that you will thank me!)
- Water and a bowl
Start by measuring out about 1/3 cup or less of dry mung beans (I prefer to sprout just a little at a time because sprouts only last a few days and this prevents waste).
Step 2: Rinse & Drain
Pick out any bad beans and rinse the leftovers in a bowl, draining afterward.
Step 3: Soak
Cover beans in water a let sit 8 hours or overnight. The beans will swell slightly.
Step 4: Transfer to Your Sprouting Bag
Drain soaked beans, transfer to your sprouting bag, and cinch the top of the bag. Immerse the bag in water for a few seconds, until it is soaked through. Hang the bag to drip dry on a cabinet handle or hook.
Step 5: Rinse Sprouts Twice Daily
In the AM and PM, immerse your sprouting bag in a bowl of fresh, cool water. Swish it around to rinse the sprouts inside, and hang to drip dry once more. In 2-4 days, you'll have fresh sprouts! You can sprout them shorter or longer time frames, depending on what you prefer.
Step 6: Keep Sprouts Fresh
Store your well-drained sprouts in the fridge. They'll last just a few days, so enjoy them quickly, It helps to store them with a paper towel that can absorb excess moisture that will cause them to spoil more rapidly. These sprouts are amazing in salads and smoothies, and as a crunchy topping to stir frys and other, unexpected dishes (nachos!).