Sprouted Mung Bean Salad is easy, nutrient-dense, and great for a quick lunch! They are naturally vegan, gluten-free.
Sprouted Mung Bean Salad is probably one of the simplest salads out there. We are talking sprouting, mixing, and eating refreshing salad, esp quick, desk lunch! Sprouted mung bean salad is not a brand new recipe (see the old version here and another similar version with fenugreek seeds). As as much I love creating new content for the blog, it’s always nice to revisit favorite recipes from the past to remind me how far Food, Pleasure, and Health has come along, improve on my recipe writing skills, and update my cringe worthy photos. What was I even thinking? Tips on How I Improved my Photography Over the Years
I don’t know if I should even call sprouted mung bean salad a recipe, it’s more of a technique to sprout mung beans which takes 24-48 hours. I love to use few key ingredients such as fresh ginger, chili peppers, cilantro, and lemon juice to brighten the earthy flavor of mung beans. Have you sprouted mung beans or anything else before? Some people are worried about the safety of sprouts as it may cause food poising. It is easy for bacteria to grow in a warm, humid environment and in the past, many outbreaks of food-borne illness associated with various types of raw and lightly cooked sprouts have occurred by E. Coli and Salmonella. Don’t run yet..it sounds freaky but honestly, if you follow your safe food handling practices such as maintaining a proper temperature (refrigerate under 40F), washing hands before handling raw sprouts and rinsing them under cold running water before using you should be fine. And obviously don’t use them it if feels slimy or has any funky smell. When purchasing sprouts, make sure it comes from a reputable source and wash them before using. Sprouted mung beans are best when enjoyed raw but you can toss them in your soup and stir-fry if you are worried about consuming it raw. I would suggest ‘high risk individuals’ – people with weakened immune system, children, the elderly and pregnant women to enjoy sprouted mung beans cooked rather than raw just to be on the safe side. Now that we are fully aware of what not to do while handling sprout mung beans, I want to tell you few benefits of eating sprouted beans/grains/seeds. Sprouting has shown to
- increase the level of enzymes in germinated seeds, legumes, and grains, making them easier to digest
- improve the bioavailability of many nutrients including protein, antioxidants, vitamins and minerals
- break down anti-nutrient called phytic acid which inhibits the absorption of minerals such as iron, zinc
I hope you will give sprouting a try in the form of sprouted mung bean salad! However, sprouting is not limited to just beans, so feel free to experiment with different grains, legumes, and even nuts!
- 1 cup mung bean, dry
- 3 cups water
- 2 large lemon, squeezed
- 1 heaping tablespoon ginger, grated
- 2 chili peppers, finely chopped (use more or less depending upon your taste)
- ¼ cup finely chopped cilantro leaves
- salt, pepper to taste
- To sprout:
- In a large bowl, soak mung beans for 12 - 14 hours. Rinse and discard water.
- Cover mung beans with a kitchen towel and let it sprout for additional 12-24 hours. Sprouting depends on your mung beans, temperature so it may vary a little bit.
- Once you see small sprouts starting to grow, you can refrigerate it and use it as needed.
- For salad:
- Combine sprouted mung beans with ginger, chili pepper, salt, pepper, and cilantro leaves. Squeeze lemon juice over it. Taste and adjust seasoning as necessary.
- Allow it to sit in the refrigerator for at least 30 minutes before eating as it tastes better.