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Citrusy Sprout Salad
January 7, 2008 | 50 Comments
Bean sprouts are often used (along with tofu) to disparagingly describe vegan and/or vegetarian lifestyles. Remarks like “you look like you’re two bean sprouts short of a pulse” are rife in flame wars between omnivores and herbivores.
We happen to love their texture and flavour. When we are too lazy or busy to go shopping for veggies, we sprout some beans.
Mung/Moong bean sprouts are a good source of protein, fiber and vitamin C. A 3-ounce serving has 30 calories.
There are a lot of bean sprouting dos and don’ts we’ve read about, including the use of muslin cloths, meshes, etc. While useful, they are not necessary.
Here’s how we do it.
Some sprouts take longer than others, depending on the type of bean or legume.
For mung beans, soak them in plenty of water for 18-24 hours, covered. The beans to the right have been soaked for 18 hours. Drain the water, add fresh water and soak for another 18 hours or so.
You will see tiny sprouts.
Things to remember.
1. The tinier the sprout, the more nutritious it is. The sprouts in the first pic are what we got after 24 hours.
2. Beans with high levels of phytohaemagglutinin, a toxic lectin found in plants, like red kidney beans and cannellini beans, should not be sprouted. If you happen to sprout them, they should be boiled for at least ten minutes, by which time, they will turn mushy.
Edited to add:
The same is the case with hyacinth bean (val), whose sprouts must be consumed only after some intensive boiling.
For sprouting, whole beans are essential. Split peas do not work. Our favourite beans to sprout are mung, red cowpeas (chori), green or white dried peas (vatana) white chickpeas (kabuli chana), black chickpeas (kadala).
3. For maximum nutritious value and flavour, we try to ensure that the sprout is not longer than the bean itself.
4. If using beans that take longer to sprout, like chickpeas, it may be advisable to use a mesh or muslin cloth for air circulation if you find that the beans tend to get slimy while sitting in water. (Like THIS) We usually just rinse them out a couple times a day.
It is fascinating to understand the transformation that takes place in a bean or legume during the sprouting process.
There is an amazing increase in nutrients in sprouted foods when compared to their dried embryo. In the process of sprouting, the vitamins, minerals and protein increase substantially with corresponding decrease in calories and carbohydrate content. These comparisons are based on an equivalent water content in the foods measured. Analysis of dried seeds, grains and legumes shows a very low water content. But this increases upto tenfold when the same food is converted into sprouts. For accurate comparison each must be brought to a common denomination of equal water content to assess the exact change brought in nutritional value.
Sprouted mung beans, for instance, have a 8.3 increase of water content over dried beans. Hence the nutritional value of sprouted and dried mung beans can be compared by multiplying the analysed nutrients of sprouted mung beans by the factor of 8.3. Based on this criterion, the changes found in sprouted mung beans when compared with the figures for the beans in the dried state are as follows :
Calories – Decrease 15 per cent.
Total carbohydrate content – Decrease 15 per cent
Protein availability – Increase 30 per cent
Calcium content- Increase 34 per cent
Potassium content – Increase 80 per cent
Sodium content – Increase 690 per cent
Iron content – Increase 40 per cent
Phosphorous content – Increase 56 per cent
Vitamin A content – Increase 285 per cent
Thiamine or Vitamin B1 content – Increase 208 per cent
Riboflavin or Vitamin B2 content – Increase 515 per cent
Niacin or Vitamin B3 content – Increase 256 per cent
Ascorbic acid or Vitamin C content – An infinite increaseThe increase in protein availability is of great significance. It is a valuable indicator of the enhanced nutritional value of a food when sprouted. The simultaneous reduction in carbohydrate content indicates that many carbohydrate molecules are broken down during sprouting to allow an absorption of atmospheric nitrogen and reforming into amino-acids. The resultant protein is the most easily digestible of all proteins available in foods.
The remarkable increase in sodium content supports the view that sprouted foods offer nutritional qualities. Sodium is essential to the digestive process within the gastro-intestinal tract and also to the elimination of carbon dioxide. Together with the remarkable increase in vitamins, sodium materially contributes to the easy digestibility of sprouts.
(From sprout.net)
CITRUSY SPROUT SALAD
For this salad, the sprouts can be used either raw, or lightly steamed.
We put them in a covered dish in the microwave with 2 tsps of water, and cook them on HIGH for 3 minutes until some of the raw smell disappears. We like them crunchy.
To 2 cups mung bean sprouts, we added
1/2 cup pomegranate arils
1 cup deseeded and chopped orange
1 tsp finely minced green chillies
1/2 cup finely chopped cucumber
1/2 cup chopped jicama
2 tablespoons chopped cilantro leaves
Dressing:
Mix
1 tbsp each lime juice and orange juice
1 tsp orange zest
2 tsps agave nectar/honey
1/2 tsp grated ginger
salt to taste
a pinch of cayenne powder
a pinch of toasted cumin powder
Toss the salad ingredients with the dressing just before serving.
Garnish with crushed corn chips and serve.
Filed Under: Beans-(Dried), Cilantro/Coriander Leaves, Cucumber, Jicama, Lemon/Lime, moong-bean, mung-bean, NUTRITION, Orange, Pomegranate, salad, Sprouts, vegan recipes, vegetarian recipes
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50 Comments
Sauteed lightly with onions, bean sprouts are my fav snacks. Pomegranates with sprouts is new to me.
We love these sprouts too. I too don’t like the use of cloth in sprouting…too much unnecessary work, according to me :huh:
Love that salad picture.
I love sprouts of any beans, I love Moong stir fry. But what do you do with Pom seeds in Moong salad? I always spit them all out when I eat them. In salad, I guess you have to chew it up and swallow!
Just soaked sprouts the other day, will definitely try this salad. Looks delicious.
Kanchana
Looks soooo refreshing. Never thought of mixing sprouts with fruits. I bet it tasted delicious.
Love the salad picture Bee.. Thanx for the info and a healthy salad.
Good Post on sprouts. I use moong sprouts way lot in my day to day cooking.
Love, LOVE this recipe – all I need to do now is soak some mung and buy a pom. Thanks for yet another healthful recipe.
Beautiful photos! And that salad is so colourful.
Lovely recipe. I had no idea longer sprouts are actually less nutritious. Thank you..now I can quit feeling jealous of the super-long store sprouts. (My absolute favorite- sprouts in sushi nori!)
sprouts and fruits are a new combo to me..but that glass contents..sure do look yummy! should give it a try
Wow..my mouth is watering now looking at that colorful..citrusy salad. :bow: :dance: :yes: (few of these smileys are here coz I love them)
Hey, the salad look gr8!! I posted a south indian version of this salad on my blog just 3-4 days back!!! the picture looks gr8
love those moong sprouts
my dad really loves them. i do try them now and then, cuz we have it in the salad bar at office. but the rawness is a little nauseating for me. probably lime should do the trick, will try that.
btw, thats a lot of lovely info on sprouts
thats a refreshing and healthy salad bee pics are beautiful
nutritious
is the background for the second photo paper? like the contrast of the orange with the grey.
yes it’s paper.
What is jicama? Never heard of it.
Nice pictures. Like the pome+moong combo.
Simply amazing! Now I really want to try to sprout something.. and the salad, it looks so wonderful! Congratulations as always.
I love moog too. This recipe is great for weightloss diet.
“The tinier the sprout, the more nutritious it is.” I totally did not know that! In fact, for some reason, I have always assumed that the opposite is true. Thanks!
Oh yeah! This is a good one. I can think of diggin into these with toated pita bread. Love it. I am so making this for our game evening on the weekend!
That’s a lovely salad! I loved reading the nutritional comparison of sprouted mung vs. non- it’s been years since I last sprouted, definitely time though: cheaper and guaranteed in better condition! BTW, I read somewhere that val was poisonous until after boiling, though they are delicious, I agree.
thanks, pel.
That salad looks so pretty and it truly is amazing how simple things like sprouting (or fermenting idli batter) changes the nutrition value immensely. Had no idea that the tinier the sprouts the more nutritious they are – thanks for that info!
Amma makes a spicy curry with moon sprouts and potatoes. This one looks so inviting!
That is what i call a delicious glass of salade .
Wow nice one.. love it
very good information about sprouts
I eat mung sprouts 3-4 days for breakfast, just with some raisins sprinkled on it, love the taste
you said when you are lazy to get veggies, you sprout. does it come under veggie category too? I always counted them as a protein source.
some veggies are great source of protein too. some of them have 40% protein (by calorie) – j
I love Moong sprouts and having them in sala! raw is divine!
Loved the combo with citrus and pome…
Thanks for ur warm welcome message on my blog and wish u & ur family a very happy new year!
cool recipe!! will give it a try…happy new yr, dear.
Hey Bee,
I already have made mung sprouts at home , and when visited ytour blog, ahhhhh… what did i see? how did u know that i have sprouts with me :tongue: already ? :laugh: , well, i have everything of ingredients , will make it soon, i love this one ,and also the same with corn replacing mung sprouts with it. thanks for sharing. Picture looks great
-Pooja
looks delicious, and your photos are just perfect!!!
I’ve got to grow my own again – I haven’t done so in years! But its soooo easy.
Really pretty and healthy salad, this! Quite a burst of flavors!
Hi Bee
A very healthy salad, indeed.
Add some lettuce too !
as usual very informative post..love all the photos too!!
Hi Jai and Bee! I love to have sprouted moong beans with stir fried onions and tomatoes. Love that a loooot ! Never tried a salad with these sprouted beans till now. Thnx for sharing guys, it looks absolutely yummy..
thanks for the interesting information – I love sprouts but tend to buy them as I never feel very organised for doing my own – and I love the look of your salad esp with the jewelled pomegranate arils
The best way to intake protein! My husband finishes a bagful of sprouts in 2 days, I have to stop him else he’s get stomach ache:D
i can eat a bagful of sprouts in a day – especially if its moong sprouts. eating sprouts can’t give one a stomach ache – can it?
Thanks for this lovely refreshing recipe – I usually lightly steam sprouts and mix them with a tadka of mustard, green chillies and urad dal – a dash of lime and salt and its good.
BUT was looking for something different, since we have decided this year to make our evening meal much lighter by cutting out the rice/chapati and increasing the veggies – this recipe is just perfect!
BTW, didnt know pomegranate fruit pearls were called arils- thanks for that too!
Wow, they look like they trying to escape!!
Great photo.
Margot
Hey,
I was inspired by your salad, and made a similar version the other day. Finely diced carrot, chopped tomato, finely diced radish, pomegranate, chopped tangerine, cilantro, lemon juice, salt and pepper and SPROUTS! Served it up with the Venpongal and Gotsu for Pongal. It was awesome. I’ve been putting fruit, and tangerine in salads and serving up with south indian food, inspired by my MIL. Thanks for the sprout -orange-pomegranate inspiration.
This morning, I made alupoha, and threw in a bunch of chopped veggies, like carrot, peas, beans, potato, and sprouts! Was good…my husband wouldn’t eat sprouts on his own, but if i throw it into random menu items it’ll all go down the hatch.
Keep up the great work guys!
Kanch
radish? you contaminated it with radish? :devil: glad to know you enjoyed it.
- b.
Great post. I didn’t know that the shorter sprouts are most nutritious. The salad looks wonderful too.
Oh wow, this sounds like a dish I tasted in India several months ago that I couldn’t get out of my mind! :bow:
any substitute for jicama ? What it is actually ?
apples are a good substitute.
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