Bean sprouts are crunchy, tasty, and nutritious, and they're grown by germinating legumes, such as soybeans and mung beans. Most grocery stores carry sprouts, which are often used in sandwiches, salads, stir fries, soups, and other dishes. But you can easily grow bean sprouts at home, and all you need are a few simple tools and some dried beans. You can actually sprout a variety of beans, peas, seeds, and legumes, and the trick is to rinse and drain the beans multiple times a day to keep them moist as they germinate.
[Edit]Steps
[Edit]Washing and Soaking the Beans
- Sterilize your jar. Mason jars are ideal for sprouting, but you can use any wide-mouthed glass or plastic jar. Wash the jar well in hot, soapy water to remove dirt, dust, and any pathogens or particles that might be hiding in the container. Dry the jar with a clean towel and set it aside.
- Growing sprouts can also lead to the growth of unwanted bacteria and fungi, which is why it's important to use sterilized equipment.
- Always wash your hands before handling beans that you want to sprout.[1]
- Rinse the beans. Measure about ½ to ⅔ cup (100 to 133 g) of beans and transfer them to a clean bowl. Cover the beans with fresh water, and use your hands to swish the beans around. Transfer the beans to a colander to drain the water, and rinse them until the water runs clear. You can use just about any whole and dried bean, legume, or seed for sprouting, including[2]
- Chickpeas
- Alfalfa
- Adzuki beans
- Mung beans
- Lentils
- Sunflower seeds
- Quinoa
- Cover the beans with fresh water. Transfer the beans to the sanitized jar. Fill the jar the rest of the way with clean room temperature water. Place cheesecloth or a clean towel over the mouth of the jar, and secure it in place with an elastic. This will allow airflow and prevent dirt and particles from floating into the jar.
- For beans or legumes, fill the jar a quarter of the way with the bean of your choice. For seeds like alfalfa, use about 2 tablespoons (4 g) of seeds per mason jar. This will give the sprouts plenty of space to grow and allow air to circulate between the sprouts.[3]
- Leave the beans to soak overnight. Set the jar aside on the counter and let the beans soak for several hours. Very small grains like quinoa only need to be soaked for about three hours. Medium legumes like lentils only need to soak for about eight hours. Larger beans like kidney beans and chickpeas should soak for 12 hours.[4]
- As the bean soak, they'll absorb water and grow in size, and this will kick start the germination process.[5]
[Edit]Sprouting the Beans
- Drain and rinse the beans. When the beans have had enough time to soak and double in size, remove the cheesecloth and drain out the water. Cover the beans with fresh water and swirl them around gently to wash them. Drain the water and put the cheesecloth back over the mouth of the jar.[6]
- Tip the mason jar. As the sprouts grow, you want to keep the jar at a 45-degree angle with the mouth of the jar facing down. This will allow excess moisture to drain out and air to circulate. You may have to prop the jar up against something to keep it at the right angle, or store it on a wire cooling or dish rack.
- While the beans have to remain moist to germinate, you don't want any excess water in the jar, because this could lead to mold and bacterial growth.[7]
- Store the jar in a shaded location. Place the jar full of beans somewhere that's room temperature and away from direct sunlight. You don't have to store the beans in the dark, but keep them out of the sun, otherwise they may start to cook.
- Rinse the sprouts at least twice daily. As the sprouts grow, it's important to rinse them regularly to keep pathogens at bay and to keep the sprouts moist. Remove the cheesecloth, cover the sprouts with clean water, drain the sprouts, and cover the mouth with the cheesecloth again. Tilt the jar and return the sprouts to their growing location.
- You can rinse the sprouts as often as you like, but make sure to do it every eight to 12 hours at least, or as the beans dry out.[8]
- Let the sprouts grow for several days until they reach the desired length. Different beans and legumes will require different sprouting times, but the sprouts will be ready in two to six days. You can eat the sprouts as soon as they reach the same length as the original bean. You can also continue letting the sprouts grow for up to five or six days, until they reach a few inches (several centimeters) in length.[9]
- Rinse the sprouts before eating. When the sprouts have reached the desired length, remove the cheesecloth and transfer the sprouts to a colander. Rinse them with clean water, and leave them to drip dry for a few minutes, or pat them dry with a clean towel.[10]
- Enjoy your sprouts and store leftovers in the refrigerator. There are many ways that you can eat your sprouts, including cooking them or eating them raw. Sprouts also make a delicious snack all on their own. Wrap leftover sprouts in a piece of clean paper towel and transfer them to a freezer bag or airtight container.
- Sprouts will keep in the refrigerator for two to three days.[11]
[Edit]Using Fresh Sprouts
- Enjoy them raw in salads. Sprouts are delicious and packed with nutrients, and many people enjoy them raw. You can eat handfuls of sprouts on their own, or you can toss them into your favorites salads. Salads that go well with sprouts include:
- Garden salad
- Cobb salad
- Bean salad
- Eat them on a sandwich. Cheese, vegetable, and meat sandwiches can all benefit from a layer of fresh sprouts. Certain sprouts, such as alfalfa and broccoli, are particularly popular on sandwiches.[12] For a simple sandwich or wrap with sprouts, try:
- Mustard
- Cheese
- Lettuce
- Tomato
- Sprouts
- Avocado
- Steam them. Steaming sprouts and other vegetables is a great way to cook them, because steaming preserves many of the nutrients. Smaller sprouts like lentils will be cooked in about five minutes, and larger ones like chickpeas will require about 15 minutes.
- Avoid cooking alfalfa, as it can become mushy.[13]
- Add them to stir fries. Another way to cook sprouts is stir frying, and you can add sprouts to a vegetable, meat, or fish stir fry.[14] To preserve the nutrients and texture of the sprouts, add them to the stir fry in the last five to 10 minutes of cooking.
- Make a sprouted bean burger. Bean burgers are a delicious vegetarian alternative to meat burgers, and you can use any type of sprouted bean to make them.[15] Popular sprouts for making these burgers include:
- Red and black beans
- Quinoa
- Lentils
- Chickpeas
[Edit]Warnings
- Purchase beans from a reputable natural foods store. Beans sold in gardening packets are often chemically treated, so they should be avoided.
- When sprouting alfalfa, place the seeds in a sunny location for a few hours. Then, rinse them in a bowl with tap water. Remove any dried hulls that float to the top.
[Edit]Related wikiHows
[Edit]References
- ↑ https://www.theguardian.com/global/2014/jul/15/how-to-grow-sprouting-seeds-mung-beans-alfalfa-seeds
- ↑ http://www.gardensalive.com/product/growing-safe-sprouts-indoors-over-winter/you_bet_your_garden
- ↑ http://www.seriouseats.com/2011/04/how-to-grow-bean-sprouts-in-a-jar-slideshow.html
- ↑ http://inhabitat.com/diy-how-to-sprout-seeds-and-beans-on-your-kitchen-counter/
- ↑ https://www.youtube.com/watch?v=YgXDE0SMm5U
- ↑ https://www.theartofdoingstuff.com/how-to-grow-your-own-mung-bean-sprouts/
- ↑ http://www.gardensalive.com/product/growing-safe-sprouts-indoors-over-winter/you_bet_your_garden
- ↑ http://www.seriouseats.com/2011/04/how-to-grow-bean-sprouts-in-a-jar-slideshow.html
- ↑ http://www.precisionnutrition.com/all-about-sprouting
- ↑ http://www.seriouseats.com/2011/04/how-to-grow-bean-sprouts-in-a-jar-slideshow.html
- ↑ https://www.youtube.com/watch?v=YgXDE0SMm5U
- ↑ http://inhabitat.com/diy-how-to-sprout-seeds-and-beans-on-your-kitchen-counter/
- ↑ http://www.seriouseats.com/2011/04/how-to-grow-bean-sprouts-in-a-jar-slideshow.html
- ↑ https://www.youtube.com/watch?v=YgXDE0SMm5U
- ↑ http://inhabitat.com/diy-how-to-sprout-seeds-and-beans-on-your-kitchen-counter/
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