Recently, I attended a class on the basics of sprouting at the Windsor Clearview Library. The class was taught by Sapna Von Reich. After reading a few articles about sprouting, I was apprehensive to try it. Some articles said to bleach the beans and seeds, which turned me off completely. Sapna was able to demonstrate the process in a simplistic way to show how easy sprouting can be.
I have purchased sprouts in grocery stores but then heard that half the time these sprouts have mold on them…not too appetizing. During Sapna’s class she explained that sprouting increases vitamins and minerals. And sprouting also makes the protein in nuts, grains and legumes more bio-available to the body.
As part of the Sprouting 101 demonstration, the instructor made hummus out of spouted garbanzo beans. Hummus is a favorite of mine, but I suffer from Acid Reflux Disease and the fresh garlic in hummus can make me horribly sick. The idea of adding my own fresh ingredients to the homemade hummus was quite appealing to me. As part of the class, we were given a few recipes to try. The recipes in this post have been altered for people suffering from Acid Reflux. You can find Sapna’s recipes on her website: http://sapnavonreich.com.
Basics of Sprouting
I would suggest experimenting with sprouting by starting with beans, since they are the easiest. You don’t need to purchase beans in packages that list “for sprouting.” The best way to purchase beans is by buying from the bulk bins in grocers like Vitamin Cottage, Sprouts or Whole Foods.
All you really need to get started with sprouting is a sterilized wide-mouth Mason Jar and strainer. Place about a ½ cup of dried beans or mung beans (rinse them first) at the bottom of the jar. Fill jar with tap water.
Place jar filled with beans and water on your kitchen counter (not in direct sunlight) for 12 hours. Drain the water off and rinse beans really well and return to empty jar. Let stand for another 12 hours and rinse and drain again and keep doing this until you see little sprouts form at the end of the beans. This can take 2-4 days. The mung beans are a wonderful addition to salads.
I have to admit that I did try and sprout some small seeds with a special sprouting lid that you purchase for Mason Jars. That experiment was disastrous and the finished product was a glob of goop.
1/2 cup dry garbanzo beans, sprouted – you can use the raw bean mixture or cook the spouted garbanzo beans in enough water to cover and cook for 10 minutes then let sit in pot, covered, for another 10 minutes. You will then add this and the following ingredients to a food processor and mix until creamy.
1 tbsp Tahini
Salt to taste
1-2 tbsp fresh squeezed lemon (to taste)
1-2 tbsp of water (can use the liquid used to cook beans)
2 tbsp olive oil (add enough liquid/oil until nice and creamy)
Here is where you can really have fun. One version is a lemony Hummus that you can make by adding Lemon Balm and a little cilantro. If you can tolerate it, you can add a bit of crushed garlic. To make a Mediterranean Hummus add chopped Kalamata olives, sundried tomatoes, fresh basil.
Sprouted Mung Bean Salad
2 cups sprouted mung beans
2-4 tsp freshly squeezed lemon/lime juice
Salt to taste
½ red and ½ orange peppers
Cook one ear of corn on the grill and cut kernels off into salad
(if fresh corn not available, add ½ cup frozen corn – thawed)
¼ cup cilantro
½ cup cucumber
1 diced tomato
For Acid Reflux sufferers, you may need to adjust these recipes; depending on your stomach triggers. The above recipe originally called for a Serrano pepper and a dash of cumin. If you follow any of my recipes, you are forewarned, they are only guidelines. I always make adjustments to my recipes.
Do you think you may be suffering from Acid Reflux Disease? You may want to check out the book: Dropping Acid The Reflux Diet Cookbook and Cure.