How to sprout beans | Mung Beans Sprouts

Beans and lentils can be a great source of protein in a plant-based diet. They are easily available, relatively inexpensive, and contain a ton of fiber and nutrition. But many abstain from consuming them because they can cause bloating. However, the same beans and lentils, when sprouted, are way easier on the stomach. Sprouting is the process of soaking the beans or lentils in water for a few hours and then letting them germinate. And when you let something germinate, it becomes a……….wait for it, a vegetable! Well, almost! Sprouting enhances the nutritional value of beans and lentils immensely, but most importantly, makes them easy to digest.

Indian cuisine uses sprouts in many recipes. Growing up, I would see my mom soaking different beans regularly. She would soak them overnight, then drain the water in the morning, wrap them in a thin muslin cloth and leave in a warm spot. That very evening, she would unwrap the sprouts and we could see the tiny fibers sprouting out of the beans. As a kid, it felt like magic to see how quickly the dry beans took on a life of their own and started germinating. The crunchy sprouts would then go into salads, or be cooked into yummy gravies. Sometimes, my mom would just sprinkle some salt, pepper and lime juice on the raw sprouts, and it would become a deliciously crunchy snack. 

My way of sprouting beans differs slightly from my mom’s. I no longer bother with messy cheesecloth and the stains that come with it, but instead directly sprout the beans in a colander. In winters, I use the Instant Pot to make the sprouts since the Yogurt mode temperature is perfect for speeding up the sprouting process. 

In this recipe, I have sprouted mung beans, but you can easily follow this to sprout other beans such as moth (Turkish gram) or masoor (red lentils). You can also sprout green or brown garbanzo beans (as shown in the pictures) using the same method, but I recommend soaking them for 18-24 hours before following the remainder of the process. 

Follow this 3 step process to get the perfect sprouts every single time. Also, I recommend using good quality beans, organic if possible. Beans that have been stored for too long past their expiry will not swell, let alone sprout.

Step 1: Rinse the beans well and soak them in water overnight (10-12 hours). Make sure you use enough water to soak the beans because they will easily double in size.

Step 2: Transfer the beans to a colander and drain the water completely. 

Step 3: Place the colander with beans in a deep pot, cover with a lid and keep in a dry warm spot away from direct sunlight. My favorite spot is inside the oven. In winters, I recommend turning on the oven light to generate some warmth.

Typically, the beans should start sprouting in 10-12 hours and will continue to do so, the longer you keep them. I usually let them sprout until the fibers are around ¼ – ½ inch long.

You can also sprout beans in an Instant Pot. To do so, follow Steps 1 and 2 above, then transfer the beans to a steamer basket such as this one, place it inside the Instant Pot on the trivet and set it to Yogurt mode. Do not add any water to the main pot, else the excess moisture will cause the sprouts to get sticky.

Once the sprouts are ready, you can add them to your salads or cook them as per your recipes. Try my Sweet Potato and Sprouts Masala Burger for a healthy spin on a TJ’s classic.

You can store the sprouts in the refrigerator in an airtight container for up to a week.

How to sprout beans | Mung Beans Sprouts

Recipe by theplantpaletteblogCourse: SidesCuisine: IndianDifficulty: Easy

Servings

4

servings

Prep Time

10

hours

Sprouting Time

10

hours

A step-by-step guide to sprout beans at home

Ingredients

• 1 cup mung beans

• 3 cups filtered water

Directions

• Rinse the beans well and soak them in water overnight (10-12 hours). The beans will absorb water and swell to at least double their size.
• Transfer the beans to a colander and drain the water completely.
• Then place the colander with beans in a deep pot, cover with a lid and keep in a dry warm spot away from direct sunlight (inside your oven is a good place). In winters, I recommend turning on the oven light to generate some warmth. The bottom of the colander should not touch the pot. Use a trivet to avoid this. I use this steamer which comes with a trivet and fits inside the Instant Pot.
• Within 10-12 hours, the beans will start to sprout and will continue to grow. When the sprouted fibers are ¼ – ½ inch long, your sprouts are ready. You can store them in the refrigerator in an airtight container for up to a week.
• Instant Pot Method
• Follow Steps 1 and 2 above, then transfer the beans to a steamer basket such as this one, place it inside the Instant Pot on the trivet and set it to Yogurt mode. Do not add any water to the main pot, else the excess moisture will cause the sprouts to get sticky.
• Once the timer goes off, your sprouts are ready.

Notes

• Use good quality beans that are not past their expiry. If your beans do not swell after the soaking phase, it means they are old. 
• If you live in a place with hard water, then I recommend soaking the beans in warm water (around 90 degrees). Cover the vessel so the water stays warm longer.