How to make Sprouts
Sprouting is a great way of enjoying your favorite beans. They are considered as wonder foods and are a great addition to salads, sandwiches, chaats and cutlets. I have been sprouting beans and grains at home for quite some time. Compared to store bought sprouts, sprouting at home is a much better and healthier option. No doubt, sprouting takes time and it seems like a long process but it requires minimal work and rest all is done by mother nature.
Climatic conditions play a vital role in the whole sprouting process. In warm and humid months beans and grains may take just 2-3 days to sprout whereas in winter months this process is extended to 5 -6 days. On an average, the whole process take 4- 5 days to reach the desired 1/4 inch of sprouted beans. Sprouting turns even the hardest bean into soft and chewy sprouts. In fact, fully sprouted beans are so soft that they can be eaten raw.
With this method you can sprout any beans, grains or seeds, but the sprouting time will vary. In this post learn how to make sprouts – the traditional way and grow sprouts in a jar.
- Sprouting aids digestion. For some people it is really difficult to digest grains, legumes and seeds because they are hard on their stomach. The simple process of sprouting unlocks the important enzymes in germinated seeds, beans, and grains, making them easier to digest.
- Sprouting increases nutrients – Sprouting is a great way to release all the vital nutrients stored in the dry grains/beans. Sprouted seed has far more vitamins and nutrients than the dry seed. After soaking the sprouted beans, seeds and grains are low in calories, high in fiber and vitamins. They are also a great source of vitamins C and K.
- Increase fiber content.
- After sprouting, proteins in the beans, nuts, seeds, or grains is improved.
HOW TO MAKE SPROUTS – THE TRADITIONAL WAY?
Follow the step by step process below and grow delicious, fresh and healthy sprouts at home.
Recipe for Black chickpeas (kala chana) sprout – Lotus stem or kamal kakdi cutlets.
1. Wash and clean 1/2 cup of moong beans under tap water 2-3 times until the water runs clear. Transfer it to a bowl and add enough water to soak the beans and close the bowl with the lid. Let it soak overnight.
2. This is how the beans will look like after soaking – all swelled up and doubled in size.
3. Drain the water and rinse the beans.
4. Transfer it to the same bowl. Add fresh water and completely discard the water you had used to soak the beans earlier. Let it soak for another 6-8 hours.
5. Beans have expanded as they have soaked up a lot of water.
6. Drain and rinse the beans with tap water.
7. This is how the beans will look like after 24 hours.
8. Place a wet cheesecloth over a strainer and transfer the beans onto the wet cheesecloth.
9. Wrap the wet cheesecloth around the beans. Make sure the cloth is wet.
10. Rest the strainer (containing beans) over a bowl. The bowl will collect all the extra dripping of water. Let is rest for another 6-8 hours. Sprinkle a small amount of water (1-2 tablespoon) and make sure that the cheesecloth remains damp during the entire sprouting process. Beans need to remain moist throughout the sprouting process. If they are dry, it will kill the sprouting process.
11. Moong bean sprouts are ready.
12. If you want your sprouts to grow longer than let it rest for 1 more day and you can have sprouts like the ones pictured below.
13. These fully sprouted beans are so soft that they can be eaten raw. Or you can store it in airtight container and use as directed. Good for 2-3 days in a refrigerator and in the freezer for a month. Though I prefer to use them fresh in a day or two.
1/4 cup beans of your choice
HOW TO MAKE SPROUTS IN A JAR?
1. Wash and clean 1/4 cup of moong beans under tap water 2-3 times until the water runs clear. Transfer it to a clean jar and add enough water to soak the beans and close the jar with the lid. Let it soak overnight.
2. Next morning – drain the water and rinse the beans. Add fresh water and completely discard the water you had used to soak the beans earlier.
3. Cover the mouth of the jar with a cheesecloth and tie a rubber band around it to secure the cloth. I have secured the jar with their lid rings (top removed).
4. Place the jar in a warm place and let it soak for another 6-8 hours. Beans have expanded as they have soaked up a lot of water. Drain and rinse the beans with tap water. Sprouts after 24 hours.
5. Remove the cloth and wash the beans under cold water. Drain all the water, transfer it back to the jar and let it rest in a warm place for another 6-8 hours. Beans after 30 hours.
6. Sprouts after 48 hours. Keep washing the beans under cold water to avoid the foul smell.
7. Beans need to remain moist throughout the sprouting process. If they are dry, it will kill the sprouting process.
8. Sprouts after 48 hours. If you want your sprouts to grow longer than let it rest for 1 more day.