Vegetarian Protein – Sprouts

We all know how important protein is in our diet. And we know that it is not quantity but quality with protein but what do you do if you are vegetarian or you can’t eat meat?

Meat is the automatic response when we think about protein but did you know that legumes provide a high vegetarian protein? These proteins must be combined to be complete of amino acids.

Legumes, those bean-type fruits like peas, lentils, chick peas, and the many beans we know, are also known to be a bit indigestible.

Enter sprouted legumes. Legumes are a good choice of vegetable protein, among other options, and by sprouting them you can make them more digestible. In two or three days you can have sprouts and begin to enjoy them in your salad, sandwich or with your soup. They also make crunchy snacks. You can be creative with your sprouts.

Lilibeth Andre, Mung Bean Sprouts-Soaking

Lilibeth Andre, Mung Bean Sprouts-Soaking

Start with a clean mason jar or any good-sized jar you recycled. I had some netting from another project and I cut several 5 x 5 inch squares. I used the lid without the mason jar cover to fix the netting over the top but you can tie a wide rubber band over the mouth of the jar to hold the netting down if you are using any other type of jar. If you are sprouting small seeds you may want to use two sheets of netting and place them crisscrossed to each other.

TIP: I save twist ties, rubber bands and other packaging props I get at the market. They come in handy and I don’t have to throw them away without getting more use out of them.

First, you want to buy organic beans. Good “raw material” is key and worth investing in because in the long run, you are feeding yourself high quality fuel.

Add about 1/4 of beans to your jar. Place the netting over the top and seal it with the lid or rubber band. Pour water over the netting into the jar and rinse the beans  by swishing them in the jar with the water and pouring out the water through the netting.

TIP: Use good ‘raw material’ — Use good drinking water. You can catch it in a bowl after the rinse and water your garden vegetables with it.

Fill the jar with water about 1/2 full. You want to make sure the beans are well covered with water even after they grow plump.

Place the jar in an out-of-the-way spot away from too much light and let the beans soak over night.

Lilibeth Andre, Lentil and Mung Bean Sprouts-Day 1

Lilibeth Andre, Lentil and Mung Bean Sprouts-Day 1

In the morning, drain the water and rinse the beans twice. Now you are ready to place them on a sunny spot. I usually put them on my south-facing kitchen window sill.

At night you will rinse them twice once again and put them back on the their ‘sunny’ spot to spend the night.

TO BE CONTINUED…

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