Servings: 4
Ingredients
- 1 cup dried beans (mung beans, chickpeas, or black beans
- water
Instructions
- Add beans to a large jar or bowl and cover with plenty of water. Soak overnight (8–12 hours). Mung beans only need about 6 hours.
- Drain and rinse well.
- Cover the jar with a breathable cloth or mesh lid, then turn the jar upside down or at an angle on the counter so excess water can drain. If using a cloth, place the jar in a bowl for support.
- Rinse and drain the beans twice daily, keeping the jar upside down or tilted slightly to allow excess water to drain.
- Keep out of direct sunlight/overly hot areas while sprouting.
- Sprouting times: mung beans: 1–2 days, chickpeas: 2–3 days, black beans: 3–4 days.
- Once sprouted, give the beans a final rinse, dry well, and store in an airtight container in the refrigerator for up to 5 days.
Video
Notes
-Sprouting can make beans easier to digest and may help improve nutrient absorption.
-Sprouted mung beans can be eaten raw or cooked.
-Sprouted chickpeas can be eaten raw, but many people prefer them cooked.
-Sprouted black beans should always be cooked before eating.
-For added food safety, especially for pregnant women, children, older adults, and immunocompromised individuals, briefly boil sprouts before eating.
Nutrition
Calories: 155kcal | Carbohydrates: 28g | Protein: 10g | Fat: 0.5g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.04g | Sodium: 6mg | Potassium: 625mg | Fiber: 7g | Sugar: 1g | Vitamin C: 2mg | Calcium: 38mg | Iron: 3mg
Nutrition values are approximate and may vary.
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