Mung (Moong) Sprouts Recipe How to sprout

Sprouting dried beans adds vitamins and reduce amount of carbohydrates

Nutrition Considerations

One cup of cooked bean sprouts provide 31 kCal energy, 6 gram Carbohydrates, and 3 grams of Proteins. There is no fat. The germination process decreases the amount of Carbohydrates phytic acid, it increases amount of Vitamin A and Vitamin C by three folds. B-vitamins present in the dry beans are maintained. Most of the gain in Vitamin C is lost during cooking.

Nutrition Profile of Sprouted Mung (Moong) Beans

Food Safety

In 1999, FDA issued an health advisory for the elderly, and the children not to eat uncooked bean sprouts due to pathogenic bacteria if present in or on the seed. During sprouting the bacteria also grows. Always cook bean sprouts before cooking.

How to sprout Moong beans

You may use tap water, spring water, or filtered water. I have used distilled water to avoid Chlorinated and Fluoridated water. Also, the distilled water is sterile void of bacteria.

Step 1: You can only sprout whole beans with skin on. Pick out obvious stones, or fragmented beans. Thoroughly wash beans.
Step 2: Pre-soak beans in distilled water (1 cup water for 1/3 cup beans). Let beans stand in water in a warm place (about 80 to 90º F) for 8 hours. The beans will absorbs the water and swell up. The nominal temperature for germination is 70º F. I chose a warmer place to aid in absorption of water. At 70º F, you may require up to 12 hours of soaking. Over absorption of water will also prohibit beans from sprouting.
Step 3: Thoroughly rinse and drain the beans. You may see some hard beans that have not swelled up. Discard these hard beans.
Step 4: Choose a wide mouth glass jar that is about 4 times larger than the swelled bean. Put the beans in the jar. Cover the mouth with a cheese cloth. Put an elastic band around the cheese cloth. Do not use a solid lid to cover the jar. You need some air flow.
Step 5: Choose a place for germination. If germinated in a dark place, the sprouts will be white and crispy. If germinated in a place with indirect sunlight, the nutritional value of the sprouts will be higher. If allowed to germinate in direct sunlight, the beans may dry out from the heat and not germinate. We chose the glass jar to let indirect sunlight in. I recommend to chose a location with indirect sun light to maximize nutritional value.
Step 6: Put the jar in the chosen location to germinate. Every six to eight hours, rinse the beans, put the cheese cloth on and return to the location to germinate.
Step 7: On the second day you will start to see the seeds germinate. They will grow two horn like yellowish shoots, and a dark wiggly tail. In 2 to 3 days the length of the sprouts will be about ½" long and may grow up to 3" in five days.
Step 8: After the sprouts have reached the desired length, rinse them thoroughly and drain. Pat dry with paper towel, and store in the refrigerator till needed. The cooler temperature in the refrigerator will stop the germination process.