I’m not sure if this is a recipe, a review, or just a good method for producing a good and nutritious ingredient. I love bean sprouts, and this year I have got into the habit of sprouting a handful of beans about twice a week. More often than not, the resulting sprouts get eaten as a salad, although I am bad for eating them as they sprout, when I am watering them.
Nutrition
Bean sprouts are rich in vitamins, minerals, amino acids, proteins and phytochemicals, as these are necessary for a germinating plant to grow. In particular they are a very good source of vitamins A and C, as well as some B vitamins. They are particularly useful sources of vitamins during the winter and spring, as they are fresh, and available when the growing season is over.
A wee word of warning; some beans can contain toxins, which can be reduced by soaking, sprouting and cooking (eg, stir frying). Some writers advise limiting the total weight of sprouts consumed daily to 750g (about 1.5 lb). That is a lot of sprouts!
Types of sprouts
Mung beans can be sprouted either in light or dark conditions. Those sprouted in the dark will be crisper in texture and whiter, as in the case of commercially available Chinese Bean Sprouts, but these have less nutritional content than those grown in partial sunlight. Growing in full sunlight is not recommended, because it can cause the beans to overheat or dry out. Subjecting the sprouts to pressure, for example, by placing a weight on top of them in their sprouting container, will result in larger, crunchier sprouts similar to those sold in Polish grocery stores.
Most people are more familiar with the ‘oriental’ style of mung bean sprouts, where the sprouts are grown on for at least five days in a pretty dark environment, so that the sprout is mostly root. This is what is used in stir-fry recipes, and other Chinese and oriental cookery. For Indian recipes, the beans are only just allowed to sprout, taking only three days or so.
Types of beans
One of the most common sprouts is that of the mung bean, often sold as ‘Chinese Bean Sprouts’; another common sprout is the alfalfa sprout.
Other seeds that can be sprouted include adzuki bean, barley, basil, kidney bean, pinto bean, lima bean, broccoli, buckwheat, cabbage, cauliflower, celery, chickpeas, chives, coriander, clover, cress, dill, fennel, fenugreek, flax seed, garlic, kale, leek, green lentils, pearl millet, mizuna, mustard, oats, onion, green peas, pigeon peas, snow peas, pumpkin seeds, quinoa, radish, rye, sesame, soybean, spelt, sunflower, tatsoi, and watercress.
My current favourites are sprouted chickpeas, sprouted green lentils and sprouted sunflower seeds. I combine all three, and use them for salads after they have sprouted for three days. Highland Wholefoods supply a mixture of beans and seeds intended for this use, called three day sprouting mix.
With all seeds, care should be taken that they are intended for sprouting or human consumption rather than sowing. Seeds intended for sowing may be treated with chemical dressings. Hulled beans and seeds do not work so well either.
Technique
Moisture, warmth, and in most cases, indirect sunlight are necessary for sprouting. Some sprouts, such as mung beans, can be grown in the dark. Little time, effort or space is needed to make sprouts. The beans increase enormously in volume when sprouted, so don;t do too many at a time. Three tablespoonfuls of mung beans will produce two cupfuls of sprouts in three days.
To sprout seeds, the seeds are moistened, then left at a constant room temperature (between 13 and 21 degrees Celsius) in a sprouting vessel. Many different types of vessels can be used; see below for more details. Any vessel used for sprouting must allow water to drain from it, because sprouts which sit in water will rot quickly.
Sprouts are rinsed as little as twice a day, but it is better to aim for three or four times a day, particularly in hotter climates, to prevent them from souring. Each seed has its own ideal sprouting time. Depending on which seed is used, after three to five days they will have grown to two or three inches in length and will be suitable for consumption. If left longer they will begin to develop leaves, and are then known as baby greens. The growth process of any sprout can be slowed or halted by refrigerating until needed.
Wash and soak the beans overnight in cold water
Rinse the beans in cold running water the next morning, and put into your sprouting container.
Put the sprouting container in a warm, poorly lit area. The darker the area, the whiter the sprouts. I actually like a little green showing, so I let in more light than most people. If you need to be reminded to rinse the beans, keep them by the cold tap. You can cover your sprouting container to keep it in the dark; a useful tip, since most people have their kitchen sink near a window.
Rinse the beans in cold water, and drain, at least two times a day.
Once the beans have reached the desired level of growth, rinse once more, and store in the fridge until required.
Equipment
It is not compulsary to buy a sprouting container. I did get one, and it has three tiers, so that I can have three lots of sprouts on the go at once. The trays have drainage holes at the bottom, so rinsing the sprouts is very easy. You can also use a jam jar. Cover the top of the jar with muslin secured with an elastic band. Then you can run cold water in through the cloth, and then turn the jar over to let the water drain out. You can also sprout beans in a colander lined and covered in towelling.
Trouble shooting
Common causes for sprouts to turn out inedible:
Seeds are allowed to dry out
Seeds are left in standing water
Temperature is high or too low
Insufficient rinsing
Dirty equipment
Insufficient air flow
Next post; some recipes for your bean sprouts.
