Sprouting beans is a simple and nutritious way to enhance their nutritional content and make them easier to digest. Here’s a general guide on how to sprout beans using a paper towel and avoids the jar or bag method which can become more complicated. However, if you prefer that way, you can scroll to the end of the post to see how you can grow bean sprouts in a jar. I use a simple colander and kitchen roll which is a tried and tested technique that has been used in our family for decades. My Mum used this method in India and in the UK successfully.
What are Mung Beans?
Mung beans, scientifically known as Vigna radiata, are small, green legumes commonly cultivated in Asia. These beans belong to the legume family and are known for their nutritional value and are also referred to as green gram, moong dal, or golden gram. Mung beans are a rich source of protein, fiber, vitamins, and minerals. They are often used in various culinary applications, such as sprouts, dal (split and hulled beans), or ground into flour. Mung beans are versatile and can be included in a variety of dishes, ranging from soups and stews to salads and desserts, making them a popular ingredient in many cuisines around the world. This Gujarati mung bean curry (Mag Nu Shaak) is a popular dish as a part of a Gujarati thali. You can find dried mung beans in major supermarkets,Indian or Asian grocery store or online.
What type of beans can you sprout?
You can sprout various types of beans, including mung beans, lentils, chickpeas, and alfalfa seeds. These are commonly sprouted for their nutritional benefits. Avoid sprouting kidney beans, broad beans and lima beans as they contain toxins that can be harmful if not properly cooked; it’s safer to cook them before consuming.
Benefits of sprouting beans
Making your own mung bean sprouts offers various advantages, such as increased nutrient content, improved digestibility, and enhanced flavour and texture. Additionally, you have the added bonus of knowing that your sprouts are free from harmful chemicals and pesticides. Remember, whether you choose the jar or plastic bag method, maintaining a clean environment, using untreated beans, and following the rinsing process are the most important things. Experiment with different types of beans like adzuki beans, soybean sprouts, or red lentils to discover your favourite sprouts for salads, sandwiches, or a delicious meal in Indian cuisine. This technique works even in cold weather as we do this in all seasons in the UK.
You will need
1 cup beans (I have used green moong beans but you could use brown round masoor beans and brown moth/matki beans)
Equipment:
1 muslin cloth, kitchen paper or clean dish towel (careful as it may stain) Colander
How to sprout beans for cooking
Step 1 – Soak the beans Thoroughly clean the dried beans and wash in a stream of running cold water. Soak beans at least 7-8 hours or overnight in plenty of cool water. The beans will swell so ensure you have adequate water in the bowl. Keep covered to prevent dirt or dust entering. Rinse in fresh water and drain the soaked beans well. Step 2 – Sprouting process Place a few pieces of kitchen roll in a colander. Place the beans in the colander and cover with a piece of kitchen roll. This allows for continuous air circulation whilst keeping the light out. Leave on the kitchen worktop or by the window sill. Set aside to allow the beans to sprout. If the kitchen roll looks dry, you can sprinkle water over it. By the next day or second day, you will see sprouts forming. The longer you leave them, the longer the sprouts will be. Step 3 – Give a final rinse and use in cooking Rinse the mung bean sprouts when they are sprouted sufficiently. Store in a container and keep in the fridge.
Mung Bean Sprouts Storage and Uses
You can store the moong sprouts for around 1 week in the fridge. It is best to use an airtight container. Use sprouted mung beans in salads, curries, stir-fries, soups and sandwiches. I love it as an extra addition to this Kachumber (Indian Chopped Salad) Add crunchy mung bean sprouts as a layer in this Yogurt Sandwich. Similarly to alfalfa sprouts, use as a salad topper.
Jar Method
You will need
Mason jar Moong beans (or any other type of bean or seed of your choice) Sprouting lid or cheese cloth Paper towel or tea towel Clean water
Step 1 – Wash and soak beans of choice overnight Step 2 – Rinse the soaked beans. Place a sprouting lid or cheese cloth on top of the jar, securing it with a rubber band. Invert the jar upside down at an angle, allowing excess water to drain out. Step 3 – Place the jar on your kitchen counter at room temperature, away from direct sunlight. Rinse and drain the beans every 8-12 hours, maintaining a moist environment. Within 1-2 days, you’ll notice sprouts emerging from the beans. In 2-3 days, the sprouts will be longer. Step 4 – Give a final rinse before use.
Other Beans Recipes
Grilled Nectarine, Corn and Bean Salad Red Kidney Bean and Sweetcorn Curry White Bean Panzanella Whole Masoor Dal As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations! Don’t forget to follow me on social media using the buttons below – I can’t wait to see you all there!
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Note:- This post was originally posted in 21 October 2013 but I have updated the post since with newer photos and helpful content. The recipe remains the same.
