Sprouts are often used in various dishes, such as pickles, lettuce, gado-gado, stir fry, soto or other foods. Besides being crunchy, tasty, bean sprouts are also nutritious. Sprouts can be obtained by germinating legumes, such as soybeans and green beans. Sprouts can also be easily purchased at a supermarket or greengrocer, but you can easily make your own at home. You only need some simple equipment and dry legumes. You can germinate a variety of nuts, legumes, seeds, and legumes. The key is to rinse and drain the seeds several times a day and keep them moist during the germination process.
Step
Part 1 of 3: Washing and Soaking Beans
Step 1. Sterilize the container
Glass jars are perfect for germination, but you can use a wide-mouthed bottle or a plastic container. Wash the jars thoroughly with warm water and soap to remove any dirt, dust, and pathogens or particles that may have stuck to the containers. Dry the jars with a clean napkin and set aside.
- This method of germinating beans can lead to the growth of harmful bacteria and fungi. Therefore, it is important to use sterile equipment.
- Make it a habit to wash your hands before handling the beans you want to germinate.
Step 2. Rinse the beans
Measure out about to cup of peanuts and transfer to a clean bowl. Pour clean water into a bowl and use your hands to stir the nuts. Then, use a sieve to drain it. Do this until the peanut wash water runs clear. You can use whole or dry seeds, whether they're nuts, legumes, or other grains, such as:
- chickpeas
- Alfalfa
- Azuki beans
- Mung beans
- Lentils
- Sunflower seed
- Quinoa
Step 3. Soak the beans in clean water
Transfer nuts to sterile jars. Fill the jar with clean water at room temperature. Cover the mouth of the jar with a cheesecloth or clean napkin, and secure it with an elastic band. The cloth allows air to flow while preventing dirt and particles from entering the jar.
If you are using beans or legumes, fill the jar to full with the seeds of your choice. For whole grains like alfalfa, use 2 tablespoons of seeds per jar. This will give the seedlings enough room to grow, while allowing air to move freely between the sprouts
Step 4. Soak the beans overnight
Place the jars on the counter and soak the beans for a few hours. Small grains, such as quinoa, only need to soak for 3 hours. Medium-sized legumes like lentils only need to soak for 8 hours. Large beans such as kidney beans and chickpeas should be soaked for 12 hours.
When soaked, the beans will absorb the water and expand, which will start the germination process
Part 2 of 3: Germinating Beans
Step 1. Drain and rinse the beans
Once they have soaked long enough and have doubled in size, remove the cheesecloth and drain the beans. Pour clean water until the beans are submerged and stir carefully to wash them. Drain the beans again and place the cheesecloth back in the mouth of the jar.
Step 2. Tilt the jar
When the buds start to grow, position the jar at a 45-degree angle with the mouth of the jar facing down. That way, excess moisture will evaporate and the air will move freely. You may have to lean the jar against a certain object to keep it at the right angle, or you can place it on a dish rack.
While the beans need to be kept moist in order to germinate, don't let the jars get too wet, as this can cause mold and bacteria to grow
Step 3. Place the jar in the shade
Place the jar of nuts in a place at room temperature and away from direct sunlight. There's no need to put it in a completely dark place, but make sure it's not in direct sunlight. Otherwise, the beans may overcook.
Step 4. Rinse the sprouts at least twice a day
As the seeds begin to germinate, it is important to rinse them regularly to avoid the development of pathogens and to keep the sprouts moist. Remove the cheesecloth, rinse the sprouts with clean water, drain, and cover the mouth of the jar with the cheesecloth again. Tilt the jar and place the sprouts in their original location.
You can rinse the sprouts as often as you like, but make sure you do this every 8-12 hours. Otherwise, the sprouts will dry out
Step 5. Allow the sprouts to grow for a few days until they reach the desired size
Different grains and beans require different germination times, and usually range from 2-6 days. You can eat the sprouts once they are the same size as the original seedling, but you can also let the sprouts grow for up to 5-6 days, until they reach a few centimeters in length.
Step 6. Rinse the sprouts before consuming
When the sprouts reach the desired size, remove the cheesecloth and transfer the sprouts to a colander. Rinse the sprouts with clean water, and drain for a few minutes. After that, you can dry it again with a clean towel.
Step 7. Enjoy your fresh sprouts and store the rest in the refrigerator
You can consume bean sprouts in several ways; boiled, sauteed or eaten raw. Sprouts can also be a delicious snack. Wrap the remaining bean sprouts in a clean paper towel and store in a plastic clip bag or airtight container.
Sprouts can last for 2-3 days if stored in the refrigerator
Part 3 of 3: Using Fresh Sprouts
Step 1. You can add bean sprouts to lettuce or pickles and eat them raw
Sprouts have a delicious taste and are full of nutrients, and many people prefer to eat them raw. You can enjoy the sprouts on their own, or add them to your favorite lettuce. Lettuce that is suitable to be enjoyed with bean sprouts include:
- Vegetable lettuce
- Cobb lettuce
- Pea lettuce
Step 2. Use the bean sprouts to make the sandwich
Cheese, vegetable, or meat sandwiches are even more delicious with the addition of fresh bean sprouts. Certain bean sprouts, such as alfalfa and broccoli, are popular for sandwich fillings. To make sandwiches/rolls with bean sprouts, try:
- Mustard
- Cheese
- Lettuce
- Tomatoes
- Bean sprouts
- Avocado
Step 3. Steam the bean sprouts
Steaming is perfect for processing bean sprouts and other vegetables because steam can retain many important nutrients. Small sprouts, such as lentil sprouts, can be steamed for 5 minutes and larger ones, such as chickpeas, should be steamed for about 15 minutes.
It's best not to cook the alfalfa sprouts as they can become mushy
Step 4. Add the bean sprouts to the stir fry
Another way to process bean sprouts is to sauté them, and you can add vegetables, meat or fish. To preserve the nutrients, add the bean sprouts to the stir fry in the last 5-10 minutes of cooking.
Step 5. Make the bean sprouts burger
The bean sprout burger is a delicious vegetarian alternative to the traditional beef burger. You can use any type of bean sprouts. Types of bean sprouts that are popular for making burgers include:
- Red and black beans
- Quinoa
- Lentils
- chickpeas
Warning
- Purchase nuts from a trusted natural products store. Nuts sold in packaged packages for gardening are usually chemically processed. So, it should be avoided.
- If you germinate alfalfa, put the seeds in a sunny place for a few hours. Then, rinse the seeds in a bowl with tap water. Discard dry skin floating on the surface of the water.
