Food & Recipes

food and recipes

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Mung Bean Sprouts

Mung Bean Sprouts

Mung beans are highly nutritious, as they contain protein, carbohydrates, and fiber. Sprouting mung beans is a great way to optimize its nutritional value and it’s really easy to do. Learn how to grow your own sprouts here!


Benefits of Mung Beans

Mung beans are highly nutritious, wholesome and suitable for everyone. As they contain protein, carbohydrates and fiber, it is a complete food source that nourishes the body tissues, yet it is still light in quality, which is rare.

In the West, mung beans are not so widely known or used, and this is a real shame. In the Indian culture, a combination of mung beans and rice is very common and considered both auspicious and complete, due to all the sattvic and medicinal properties that it possesses. In India, mung beans are also the main component of a dish called kitchari. A simple version of kitchari was traditionally given to someone who was sick because it was easy to digest.

Mung beans are the ideal summer food and are considered an alkaline food since they are rich in minerals such as calcium, magnesium, and potassium. They also have a low glycaemic index, which means they provide a slow release of energy to the bloodstream from their breakdown during digestion.

When mung beans have been skinned and split, it is referred to as mung dahl, and this process makes them easier and quicker to cook. You can use split mung beans for soup, kitchari, or as a sautéed side with vegetables and spices. Split mung beans are quick to prepare, as they don’t need soaking, and rinsing in tepid water is enough.

When whole mung beans are used, they should be steeped in room-temperature water first for several hours or overnight before cooking. The same applies to all legumes.


Sprouting Mung Beans

Sprouting is a great way to optimize the nutritional value of grains, seeds, and legumes, as the sprouts contain the energy, enzymes, and vitamins needed to transform seeds into strong healthy plants. If we go on the premise that we are what we eat, image the nutritional value!

By the simple method of sprouting,  mung beans, aduki beans, chickpeas, fenugreek, red clover, sunflower seeds, rye berries, alfalfa, and some grains would be considered superfoods. These foods can be eaten as a tasty addition to a cooked salad and stir-fries, and can also be lightly sautéed with ghee and spices as a snack.

Sprouted beans are alkalizing and are a ‘live’ food, with high concentrations of vitamins, minerals, proteins, antioxidants, and phytochemicals. Packed with all this goodness, sprouted food help fight against toxins and boosts the body’s immune system.

What you need to grow your sproutswhat you need for sprouting

You will need the following:

  • A glass jar (size depends on how much sprouts you plan to have)
  • A mesh cloth or net
  • A rubber band and
  • Mung beans enough to fill about a quarter of your jar


How to grow your own sprouts

mung bean sprouts

Growing your own sprouts is easy! Wash and rinse the mung beans thoroughly several times until the water becomes clear. Soak for at least 8-12 hours overnight until they expand a bit and skins start to break – soaking neutralizes the enzyme inhibitors. Rinse them thoroughly and drain them off the next day.

Put them in a glass jar (three parts water and one part beans), cover the top with the mesh cloth and the rubber band, and drain the water through it. Turn the jar upside down and place it on top of the turned jar cover in a tilted position. This is to let excess water run out and allow air in.

They should be kept at room temperature, out of direct sunlight. Place them in a dark place like in a cupboard or cabinet under the sink.

Every 12h, run water through the mesh, drain it again and put it back in its place. Do this for at least 3 days (it usually takes 3 to 5 days) and you will see the roots coming out. Most sprouts are edible as soon as you see a tail (the root) emerging from the bean.