Here at Really Nourish, we are new to sprouting, and the experimentation stage has been a great learning experience. Last week, we sprouted some brown rice and had that with carrots and roast chicken. The kids ate that up!
Our latest experiment was mung beans and we are pleased to report success! We got the dry beans in the bulk section of Whole Foods in Manhattan.
- 1 quart canning jar, with the two-piece lid (Ball or Kerr’s makes nice ones) or a similar glass or ceramic jar
- Cheese Cloth
- A rubber band (if you don’t have the two-piece lid on your jar)
- Soak mung beans in a 1:3 bean to water ratio overnight. We measured 1 Cup of beans into the empty, dry jar and poured 3 Cups of cool tap water over it.
- Stretch a double layer of cheesecloth over the top and use only the ring part of the jar lid to hold it in place. If you don’t have the two part lid, you can just secure it with a rubber band or some kitchen string tied tightly.
- In the morning, drain the water out, and set the jar upended in an empty bowl with a
tilt so the beans can spread down one side of the jar and any excess water can drip out into the bowl. Store away from excessive heat or direct sunlight.
- Later that evening, you might see some sprouts beginning to break out already! Run some water through the jar to rinse the beans, drain, and re-establish the jar upended and tilted again in the bowl to sit overnight.
They took about two (cool summer) days and they are good to use raw or slightly cooked when you see the sprouts are a bit longer than the original beans but you still see the green bran in tact and the bean still looks otherwise whole. They are so cute, like little tadpoles!
Here’s the Nutrient Report from Superfoods for Superhealth:
Mung bean sprouts contain about 20% protein and are particularly high in Vitamin K, Vitamin C, Folate and Choline. Mung beans are low in saturated fat and are a good source of dietary fiber.
Other bio-available nutrients include:
- Amino Acids
- Vitamin B6
- Pantothenic Acid
- Vitamin E
See more details here.