Sprouted bean salad
Sprouted beans contain many more enzymes which are a type of protein and these improve in nutritional value when sprouted than if eaten normally. They are a fun and easy thing to grow, but whether you grow your own or buy them, this is a really simple little salad to throw together.
Ingredients:
Serves 2
- 1 cup assorted sprouted beans ie alfalfa, mung beans, chick peas
- ¼ teaspoon salt
- ½ large ripe mango, diced
- ½ small ripe avocado, diced or sliced
- ⅛ cup roasted almonds
- ¼ cup chopped fresh coriander
For the dressing:
- freshly squeezed lime juice – 1 lime
- 1 tbsp olive oil
- ½ teaspoon honey
- Pinch sea salt
- ½ clove garlic, minced
- 1 tbsp chopped fresh coriander
Nutritional Benefit:
Alfalfa beans are a good source of vitamin K needed for blood clotting and to help lay down calcium in the bones. Mango provides potassium which helps maintain good blood pressure and prevents fluid retention.
Method:
- Put all the beans, mango, avocado, almonds and coriander in a bowl and gently mix.
- drizzle over the dressing as below.
- Season to taste.
- To make the dressing: in a food processor blend the lime juice, coriander, olive oil, garlic, honey and salt together for about 15 seconds.
To sprout your own beans:
N.B. This is a general method, some beans have specific requirements.
- You will need a large glass jar, you can buy special ones from some health food shops, or make your own by using a large jam jar and put muslin across the top of it ( allowing air to go in and out) and secure with an elastic band.
- Rinse the seeds well in cold water and put in your jar.
- Add warm water to cover the seeds and leave overnight to soak.
- In the morning drain (by tipping the water out through the holes.
- Then rinse the seeds thoroughly.
- Put the jar in a dark place at room temperature.
- For the next 3-5 days continue the process (or until fully sprouted) by rinsing the beans and draining them. Do this 2-4 times a day.
- Put in the fridge, they should last a few days.