How to Sprout Mung Beans

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:

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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!).

Plant Protein-Packed Breadsticks

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Many of my clients come to me eager to incorporate more plant-based proteins in their diets, but feeling short on ideas. One easy recommendation is to simply eat more beans and legumes like lentils, which offer mega protein, key beauty minerals like zinc and iron, and tons of fiber that's helpful for blood sugar stability, digestion & elimination (and in turn, glowing skin and balanced hormones), and weight loss. They're fabulous and usually super easy to throw into salads, dips, and classic comfort staples like tacos and veggie burgers. There are also a range of bean flours that you can experiment with to create baked goods that are much higher in protein and even grain-free if you wish.

These crunchy, savory breadsticks do just that. They're made with garbanzo bean flour, which looks just like white flour but offers more protein (about 5g protein in just one of these breadsticks!), zinc (a key mineral for immunity, skin healing and preventing acne), and fiber. This recipe is incredibly easy and kid friendly (turns out that rolling breadsticks is a lot like making a snake out of Play-Doh, for those of you who also have little ones). Set aside 15 minutes for prep and recruit a small helper. Change up the spices (I mixed poppy seeds and organic garlic powder here), get fancy with the designs if you like, and serve them with this Spring Vegetable Soup for a protein boost. 

Garlic Poppy Seed Breadsticks

Adapted from The Chickpea Flour Cookbook by Camilla V. Saulsbury

INGREDIENTS

  • 2 cups chickpea flour
  • 1/2 tsp unrefined salt
  • 1/2 tsp baking powder
  • scant 1/2 tsp garlic powder
  • 3 tsp poppy seeds
  • 3 Tbsp olive oil
  • 7 Tbsp water

DIRECTIONS

Preheat oven to 450 F. Line a baking sheet with parchment paper. In a large bowl, mix flour, salt, baking powder, garlic powder, and poppy seeds. Add olive oil and water, and mix until dough forms. If it crumbles and won't hold together, add just a small amount of water. Divide the mixture into 10 balls, and roll each into a breadstick about 8"- 10" in length. Transfer breadsticks to baking sheet and bake 10-15 minutes, until golden brown.