Sprouting Grains, Beans and Pulses



Sprouting Grains, Beans and Pulses

Many cereal grains, beans and pulses may be sprouted to provide food which is rich in essential protein and vitamins. Sprouts are very easily digested and make quick flavorsome additions to meals. Mung (Chinese) bean sprouts are widely available fresh and canned, but all types of sprouts are very easily grown at home.

It is important only to use seeds specially sold for sprouting, which must be free from chemicals and certified as edible (some garden seeds are treated to make them easy to grown and free from pests). Grains, beans and pulses purchased for eating from grocers or health food shops are of course safe to eat, but if they are cracked, broken or old, they will not sprout successfully.

Sprouts are harvested when they are between 3-5 days old, as they soon lose flavor and food value. They will keep crisp for a week in the salad compartment of a refrigerator. Sprouts may be eaten raw, or lightly steamed, or simmered in water or stock for 4 minutes, or lightly stir-fried in a little oil, but they must always be slightly crisp to eat. They may be used in salads, or mixed with cooked vegetables, or form part of a stuffing for vegetables. They may also be included in baked goods, or may be blended into health-giving drinks with yoghurt, fruit and vegetables.

Easy Sprouting Method

Special seed sprouters are available, but for early experiments, jam jars are perfectly adequate, clean and easy to use. Some pieces of muslin or cheesecloth are also needed. Four levels teaspoons of seed equal approximately 1/2 oz (15g) and these will convert into 5-8 oz (125-225g) food.

Wash a jam jar thoroughly and cut a piece of muslin that will fit comfortably over the opening. Put in 4 tsp seeds and cover with the muslin, securing with an elastic band or piece of string. Fill with tepid water through the lid and shake well to clean the seed. Drain and repeat the process 3 times.

Put the jar on its side and where a reasonable temperature 17-21C (60-70F) can be maintained. Every morning and evening, fill the jar with cold or tepid water and drain it off. Harvest the seeds after 3-4 days, and rinse well before using.

Sprouts grown in the dark will be white, and beans have a better flavor if grown in this way. Leafy sprouts such as alfalfa are better grown in the light so that they remain green. White sprouts may be 'greened' by leaving them in light or indirect sunlight for a few hours.

The individual growing instructions :

Aduki beans are a rich source of protein, essential amino acids, lysine, iron, niacin and calcium. Sprout at 22C (72F), rinsing 4 times daily. Harvest at 1in (2.5cm) length, after about 4 days.

Alfafa is a rich source of protein, amino acids, minerals and vitamins. Sprout at 22C (72F), rinsing twice daily. Harvest at 1.5-2in (3.75-5cm) length, after 3-5 days.

Beans of all kinds are a rich source of protein, iron, phosphorus, potassium, vitamins and calcium. Sprout at 20-30C (68-86F), rinsing 3-4 times daily. Harvest at 1-2in (2.5-5cm) length, after 3-5 days.

Chick Peas are a good source of protein and iron and have trace quantities of vitamins A and C which are increased by sprouting. sprout at 20-22C (68-72F), rinsing 4-5 times daily. Harvest when root is 1/2 in (1.25cm) length, after 3 days.

Fenugreek is rich in protein, iron and vitamin A and has a spicy flavor. Sprout at 20-30C (68-86F), rinsing twice daily. Harvest at 3in (7.5cm) length, after 4-5 days.

Lentils are rich protein, with substantial amounts of Vitamin B, iron and phosphorus, and traces of vitamins C and E are increased when sprouted. Sprout at 20-30C (68-86F), rinsing twice daily. Harvest at 1in (2.5cm), after 3-4 days.

Maize (sweetcorn) sprouts have a sweet flavor. Sprout at 22-30C (72-86F), rinsing twice daily. Harvest when root is 1/2in (1.25cm) long, after 2-3 days.

Millet is rich in iron and niacin and is a source of protein, phosphorus and vitamin B2. The flavor is sweet and the grain easily digested. Sprout at 21-27C (70-80F), rinsing twice daily. Harvest when root is 1/4in (0.75cm) long, after 3-4 days.

Mung (Chinese) beans are good source of choline and vitamin E, both of which increase during sprouting. Sprout at 20-30C (68-86F), rinsing 3-4 times daily. Harvest at 2in (5cm) length, after 3-4 days.

Oats contain protein and all essential amino acids and are rich in vitamin C. They tend to sour quickly and need little water for sprouting. Sprout at 21-27C (70-80F), rinsing just enough to keep seeds moist. Harvest when the leading root (the longest of the three) is the same length as the oat grain, after 3-4 days.

Peas are rich in protein and contain all the essential amino acids. Sprout at 10-20C (50-68F), rinsing twice daily. Harvest when root is length of seed, after 3 days.

Rice of all types may be sprouted and brown rice is best. It is a good source of niacin and some vitamin E. Sprouting increases vitamin C. Sprout at 10-27C (50-80F) rinsing twice daily. Harvest when root is length of grain, after 3-4 days.

Rye has some protein and is rich in manganese, phosphorus, potassium and iron. Sprout at 10-20C (50-68F), rinsing twice daily. Harvest when root is length of grain, after 3-4 days.

Soya beans are rich in protein, vitamin B and lecithin. They ferment easily and may be difficult to sprout in hot weather, and must be flooded several times daily with lukewarm water, then drained. Sprout only fresh seeds at 20-30C (68-86F), rinsing every 3 hours. Harvest at 2in (5cm) length, after 4 days.

Triticale is a cross between wheat and rye and contains more protein than any other cereal grain, as well as essential amino acids. Sprout at 20-30C (68-86F), rinsing twice daily. Harvest when roots are 1/4in (0.75cm) long, after 2-3 days.

Wheat is rich in vitamin E. Its low vitamin C content is increased 6 times over when sprouted. Sprout at 21-27C (70-80F), rinsing twice daily. Harvest when roots are 1/2in (1.25cm) long, after 3-4 days.

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