Sprouted beans are having a moment, and for good reason. They’re packed with nutrients, versatile in the kitchen, and relatively easy to prepare.
This article is your comprehensive guide to sprouting beans at home and incorporating them into delicious recipes. We’ll explore why you should sprout beans, what types of beans work best, and, of course, provide you with a tasty sprout bean recipe to get you started.
Understanding Sprouting: What and Why?
Sprouting is simply the process of germinating seeds or beans. When you sprout beans, you actually boost their nutritional value.
Sprouting increases enzyme activity, making the beans easier to digest. It also boosts the beans’ fiber and vitamin C content.
Benefits of Sprouting Beans
Sprouted beans are easier to digest because of those extra enzymes. Your body can also absorb their nutrients more efficiently. Sprouting beans at home is cost-effective, and sprouted beans can be easily added to a vegan or vegetarian diet.
Next, we’ll look at how to sprout your own beans at home.
Choosing the Right Beans
Some beans just work better for sprouting than others. Here are some good choices:
- Mung beans
- Moth beans
- Lentils (especially Masoor lentils)
- Adzuki beans
- Garbanzo beans
Keep in mind that some beans, like kidney beans, need to be cooked thoroughly to be safe. Also, always use fresh, high-quality beans. You’ll get the best sprouts that way.
How to sprout beans at home
Sprouting beans at home is a simple process that requires just a few basic supplies and a little bit of patience. Here’s a step-by-step guide to sprouting your own beans:
Preparation: Rinsing and soaking
- Rinse the beans thoroughly with cool, filtered water.
- Soak the beans in warm water for 10 to 12 hours, or overnight. Make sure you use two to three times as much water as beans and that the beans are fully submerged.
Sprouting: Draining and storing
- Drain the beans completely, removing any excess water.
- Wrap the beans in cheesecloth or paper towels. If you don’t have cheesecloth, a thin cotton cloth will work as well.
- Place the wrapped beans in a colander or sprouting jar.
- Store in a cool, dry, dark place, away from direct sunlight.
Maintaining moisture and monitoring sprouting
- Rinse and drain the beans two to three times a day to keep them moist.
- Keep an eye on the sprouting process, which usually takes two to three days.
- Look for sprouts that are about 1/4 to 1/2 inch long.
Once your beans have sprouted, they’re ready to eat! You can enjoy them raw in salads and sandwiches, or you can cook them lightly in stir-fries, soups, and stews. Get ready for a delicious and nutritious boost to your meals!
Sprouting beans using an Instant Pot
You can sprout beans in an Instant Pot using the yogurt function. Here’s how:
- Soak your beans as instructed above.
- Place the soaked beans in a colander.
- Put the colander inside the Instant Pot. Do not add water to the main pot.
- Set the Instant Pot to “Yogurt” mode.
The Instant Pot keeps the temperature consistently warm, which can speed up sprouting (though results may vary). Make sure to ventilate the Instant Pot to prevent mold growth. You may need to experiment with timing to find what works best for your Instant Pot and your beans. Check and rinse the beans regularly as described in the general sprouting instructions.
How to store sprouted beans
To keep your sprouted beans fresh, rinse and drain them well. Then, wrap them in a clean paper towel and seal them up in a bag. Store them in the fridge, and they should last up to two weeks.
Bean Sprout Stir-Fry Recipe
This recipe is a really quick and easy way to use bean sprouts, and it makes a great side dish.
Ingredients
- 1 pound bean sprouts
- 2 tablespoons peanut oil (or toasted sesame oil)
- 4 cloves garlic, minced
- 2 green onions, chopped
- Soy sauce (or gluten-free alternative)
- Salt and pepper to taste
Instructions
- Heat oil in a pan or wok over medium-high heat.
- Add the minced garlic and stir-fry until it’s fragrant (about 30 seconds).
- Add bean sprouts and stir-fry until they’re cooked through but still crunchy. Don’t overcook them; they should still have some bite.
- Season with soy sauce, salt, and pepper to taste.
- Garnish with chopped green onions before serving.
Tips for Optimal Crunchiness
- Use a heavy pan or wok that distributes heat evenly.
- Avoid overcooking the bean sprouts. You want them tender-crisp.
- Serve immediately for the best texture and flavor.
Variations and Serving Suggestions
This recipe is a great base for experimentation! Consider these variations:
- Add other vegetables like shredded carrots, snow peas, or chopped zucchini.
- Toss in some plant-based protein like cubed tofu or tempeh for a more filling meal.
- Serve over noodles or rice.
Here are a few serving suggestions:
- Serve as a simple side dish.
- Make it part of a complete meal with other plant-based dishes.
- Add a kick with sauces like sriracha or chili garlic sauce.
Final Thoughts
Sprouting beans at home is easy, economical, and boosts their nutritional value. Why not give it a try?
Sprouted beans are delicious and versatile. Add them to salads, sandwiches, or stir-fries, or use them as a base for dips and spreads. Once you start sprouting, you’ll find endless ways to enjoy them!