Mung Bean Sprouts – Just 2 Step Recipe

Mung beans are scrumptious, healthy, and versatile and can be extremely important part of our diet. It is very easy to make mung bean sprouts at home. Home grown mung bean sprouts are healthy, fresh, and chemical free. Of course mung bean sprouts are easily available in the market, but they are chemically treated so that they can grow faster and last longer. This is the only reason why I like to grow mung bean sprouts at home. The two step recipe given in this article will help you make nutritious mung bean sprouts at home with least amount of effort.

Mung beans, also known as moong beans or green grams are very rich source of protein. Mung beans are native to India but are popular all over Asian continent. They belong to legume family and are used to make various savory and sweet dishes. They are extremely delicious and can be eaten in salads, soups, curries, and stir-fry. They are the most important source of non dairy and gluten free protein for vegetarians and vegans.

Health Benefits

Mung beans are packed with healthy nutrients like proteins, vitamins, and minerals. They are one of the best plant based source of protein. They are extremely rich in essential amino acids.

In order to eat them, mung beans either have to be boiled or sprouted. Mung beans are healthy and nutritious in both forms. But sprouted mung beans are healthier compared to boiled ones. Sprouting changes their nutritional composition. Sprouted mung beans have fewer calories and more free amino acids and antioxidants than unsprouted ones. Sprouting reduces levels of phytic acid, which is an antinutrient. Antinutrients can reduce the absorption of minerals like zinc, magnesium and calcium.

Besides, in general mung beans contain many healthy antioxidants. High antioxidant levels may reduce risk of getting chronic diseases. There are studies that shows that they can reduce bad cholesterol (LDL levels), there by reducing heart disease risk. They are rich in fibers, vitamins and minerals therefore they are good for our digestive health and can reduce the high blood pressure problems. They also help in healthy way of weight loss. They are lower in calories, high in nutrients, supremely delicious, and can satisfy our hunger.

Click the link below to learn how to make Mung Bean Soup / Curry

Mung Bean Soup / Curry Recipe

How to Make Mung Bean Sprouts at Home?

Out of all the beans, mung beans take the least amount of time to sprout. Sprouting process depends on the weather and temperature. In hot and humid weather, sprouting process starts in 4-5 hours and the sprouted mung beans are ready within a day. Whereas in winters and dry weather it takes a little longer.

There are many techniques of sprouting mung beans. One is the traditional technique of tying the soaked mung beans in clean & moist cloth and let them sprout in it. Another way is to sprout them directly in the airtight jar. But my technique below is the one that does not require any fancy skill, is very easy, and gives wonderfully delicious results.

Time required for soaking = 6-8 hours or overnight

Time required for sprouting = 18 – 36 hours depending on the temperature / weather

Best way of making them is to clean them at night and soak them overnight. Then put them for sprouting process the next morning. They will be ready in 24 hours (depending on weather and temperature).

Necessary Ingredients and Equipment

• Good quality mung beans – make sure you are not buying them from gardening section.
• Quantity of mung beans is your choice / desire
• Clean Drinking Water
• Deep vessel or pot
• Tight lid
• Strainer
• Clean white muslin cloth, cheese cloth, or thin cotton cloth
• Some heavy tong or weight to put on the lid for extra pressure

Process / Recipe

• In a deep pot or vessel take raw mung beans of your desired quantity (I have taken 2 cups).
• Check and remove any dust or small rocks present in the beans.
• Wash the mung beans with drinking water. Add double the amount of water in the mung beans and clean them thoroughly. Remove the dirty water. Repeat process at least twice. You can also wash them in running water in the strainer.

• In a deep pot or vessel, add 4-6 cups of water in the clean and washed mung beans. Cover the vessel with the tight lid. Put some weight on the lid. Soak the mung beans at least for 6 – 8 hours or over night.

• After soaking, the mung beans will become swollen and bigger in size. Transfer the soaked mung beans in the strainer and let the water go. 
• Put the strainer on the top of the empty pot like shown in the picture below. 

• Cover the mung beans with moist & clean white cotton / muslin / cheese cloth. Put a tight lid on this arrangement and put a weight on the lid.
• Keep this arrangement in the clean place for a day. If  it is hot humid weather mung beans will sprout within like 12 – 18 hours. During winter and dry weather it takes up to 36 hours.
• I kept it in sprouting process for 24 hours.
• Every 3-4 hours keep checking the cloth. The cloth should remain wet or moist. If it dries off, moisten it again. The cloth should not be extra wet or should not have dripping water. Neither should it dry off.
• Each time when you check the cloth, you also check the sprouting process of mung beans.

• Mung beans shown in the picture were ready in 24 hours.
• Once the mung beans are sprouted, they are ready to be eaten fresh.

• You can eat it as snack as it is or you can add it to your salads or make stir fry / curry etc..

• Sprouted mung beans stay fresh in refrigerator for 2-3 days. Store them in air tight glass container. If you have refrigerator with good cooling, they can stay fresh for 4-5 days too.

Tips

• Sprouted mung beans should be eaten immediately or in a day or 2, in order to get all the nutrients they have to offer.
• While soaking and sprouting keep an eye on mung beans. The texture should not get slimy. In order to avoid this, see to it that there is not excess of water used in the process.
• The cloth should be moist all the time and not damp or dry.
• You can sleep peacefully at night, no need to wake up and check the mung beans or cloth.
• Best way of making them is to clean them at night and soak them overnight. Then put them for sprouting process the next morning. They will be ready in 24 hours.

Click the link below to know Papaya Mixed Greens Salad Recipe –

Papaya Mixed Greens Salad with Quinoa

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