Quick & Easy Sprouted Bean Recipes

Thanks to Evita at Evolving Wellness for asking this question:

How about beans? I cannot imagine getting them out of my diet. Do you ever eat them and if so how? I can't imagine raw?

Evita, here's my A to your Q:

A legume is a plant in the family Leguminosae, or a fruit from these plants. But to most folks, legumes are more commonly known as beans.

Take a look at a list of common legumes. I bet more than one of these will surprise you:
  • alfalfa
  • black beans
  • carob
  • clover
  • cowpeas (black-eyed peas)
  • garbanzo beans (chickpeas)
  • lentils
  • mung beans
  • peas
  • peanuts
  • soybeans
Anyone else surprised to see alfalfa on the list? I always thought it was a grain. And how about, peanuts? Carob? Surprised me.

The Musical Fruit

Sprouted legumes are an economical and essential part of a living food diet. They are easy to digest, and an excellent source of protein and fiber. Get in the habit of rinsing legume sprouts before eating. This helps to remove surface sugars that contribute to those musical toots.

You can purchase sprouted legumes or start sprouting your own at home. Almost any grain or legume can sprout, although they will have different sprouting times. A glass jar, some tulle netting, a rubber band, and you're good to go. Or you can buy a sprouting kit.
I love crunchy spouts – green peas, cow peas, red lentils, garbanzo beans – in my salads. I've also experimented with recipes using sprouted legumes. Here's a few of my favorites for you to try. Enjoy!

Sprouted Hummus

1 C mixed crunchy sprouts*
1 Tbsp tahini
1 Tbsp fresh lemon juice
1 Tbsp olive oil
1 clove garlic, minced
1 tsp ground cumin
salt & pepper to taste

Blend all ingredients in a food processor until smooth.

* My favorite combo is green peas, red lentils, chickpeas, and adzuki beans.

Sprouted Lentil Tabouli

3 C red lentil sprouts
1 bunch scallions, chopped
1 bunch parsley, rough chopped
1/2 head celery, finely chopped
2 cucumbers, finely chopped
3 tomatoes, finely chopped

Mix all ingredients in a large bowl. Toss with sea salt, pepper, fresh lemon juice and olive oil to taste.
Curried Lentil Salad
from The Raw Gourmet by Nomi Shannon

2 C sprouted lentils
1/2 C onion, chopped
2 tsp Braggs Liquid Aminos
1 Tbsp fresh lemon juice
1 clove garlic, minced
1 tsp curry powder

In a small bowl, mix the liquid aminos, lemon juice, garlic and curry powder. In a separate mixing bowl, combine lentils and onions. Pour dressing over the lentils and toss well.

This salad also makes a tasty filling for an avocado or pepper half.


Black Bean Dip*

3 C sprouted black beans
3 small tomatoes
1 medium onion
1 tsp cumin
1/4 tsp cayenne
1 clove garlic

Using a food processor or high-powered blender, combine all ingredients until well mixed and smooth.

* Besides making a wonderful dip, I like to place some on a large leaf of red lettuce along with sliced avocado and roll like a burrito. Yum!


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