I have begun this New Year by learning how to incorporate more sprouts to our diets. So far I have sprouted Broccoli Seeds, Alfalfa Seeds and am now working on Mung Beans.
Sprouted Mung Beans
The following is just a few transformations Mung Beans undergo after sprouting:
• Protein availability — increases 30 percent
• Calcium content — increases 34 percent
• Iron content — increases 40 percent
• Vitamin A content — increases 285 percent
• Ascorbic acid or Vit C content — An infinite increase
This change was posted at healthlibrary.com. I found this list with lots more content on sprouting from GreenSmoothieGirl’s 12 Steps to Whole Foods. Fantastic book! I highly recommend it! I love looking through it to see what I could be working on to better the nutrition of me and my family. This month…sprouts!
For those who are new to sprouts (as I really am), it is super easy to sprout. The only tools I use are:
• Pint or Quart Jar with rings
• Cheese cloth big enough to fit around the opening of the jar
• Sprouting Seeds or nuts (look for them at a Health Food Store)
So far I have blended most of my sprouts in smoothies, but I am trying to get creative now.
Tonight it’s Vegetable Chili – with Sprouts!
Sometimes it just tastes better served in a tea cup – if you are small enough to have a full serving tea-cup sized.
I found this original recipe from an old Betty Crocker’s New Cookbook I purchased after I married. This really helped my kitchen creativity move up from college cooking (or lack of it) to preparing home cooked meals for my new husband. (He appreciates Betty more than she will ever know!)
While my cooking style has changed significantly from the time I bought this cook book, I still use it as a guide to create new plant-based, oil-free recipes.
I love having my children in the kitchen helping me cook. It’s just more fun and some days they teach me more than I teach them. Like: “It’s okay if you use more ingredients that what the recipe calls for. Experiment and have fun with it, Mom! Daddy always says our meals are excellent!” And I get to teach them the life-time benefits of cooking for themselves (and their future families) as well as why not to run with rinsed beans in a colander.
Chopped Mung Sprouts
Tonight my youngest was not present when I chopped and added the sprouts to the pot of chili but when sampling it she said “ohhh, you put in sprouts”. I calmly waited until after her bite and asked how she liked it. “It’s yummy!” she said as she quickly grabbed another bite before disappearing to play. That’s a relief and pretty awesome. Precious words to a Mom’s heart! That means the evening meal might
not end in gnashing of teeth be quite pleasant.
Chopped Mung Sprouts added to Vegetable Chili
Vegetable Chili with Sprouts
• 1 large onion, chopped
• 1/2 bell pepper, chopped
• 3 cloves garlic, pressed
• 1 Tablespoon chili powder (less for those sensitive to heat)**
• 1/2 tsp salt**
• 2 tsp ground cumin**
• 1 tsp Italian seasoning**
• 1 tsp cocoa powder**
• 1 can diced tomatoes
• 1 can tomato sauce
• 1 can corn (optional)
• 2 cans beans (black, pinto, red), rinsed
• a hand full of baby carrots diced
• 4 oz lentils
• a hand full of sprouted mung beans (or any sprouts), chopped
1. Rinse lentils, cover with water and cook until done. This will not take long. If you do this first they will be ready to put in the pot by the time you have everything else chopped and cooked in the pot. (Especially if there are a few hazardous step-stools scattered about the perimeters of the kitchen and tiny people trying to add this and wash this…)
2. Saute onion, bell pepper and garlic in a few Tablespoons of water until onions are translucent in color.
3. Add spices**(feel free to add extra spices*) , beans, cooked lentils (drained) and tomato sauce and diced tomatoes and carrots.
4. Simmer for 15 -20 minutes to cook the carrots and let spices blend. Add sprouts last, after carrots are almost done.
5. Serve with home made rolls or tortilla chips.
*When cooking with my children, I allow them to add a few extras they think may go. Like garlic powder, onion powder, chili lime pepper etc.
** You can use a Chili spice packet in place of these ingredients and it might speed up the process.