Simply Superb Sprouts

This year one of my New Year resolutions was to include more sprouts in my day-to-day cooking. So far I am keeping up with my healthy resolution, to be honest not exactly day to day, but enjoy it at least once a week!

Sprouts are considered “wonder foods” and powerhouses of nutritional goodness and life energy. Sprouts have been a part of the diet of many ancient races for thousands of years.

All edible grains, seeds, and legumes can be sprouted. My favorite sprouts are from mung beans, peanuts, brown lentil and chickpeas.

The most important step in sprouting is to buy beans or seeds from a store where they are fresh, unsprayed and packaged as food. Seeds that are packaged for planting purposes may contain mercury compound or other toxic chemicals. Always buy beans from stores that have good turnover, as old beans do not sprout.

The main factors for germination are water, air, heat and darkness.

The beans should be washed thoroughly and soaked overnight in water. For one cup of beans, add 5 cups of warm water. The next day, drain all the water and place the soaked beans in a colander. Place the colander in a big bowl and place a lid over it. This ensures airflow in the soaked beans and prevents the chance of rotting. Rinse the soaked beans with water twice a day for the next two days. The seeds will germinate and sprout in 2-3 days depending on the temperature and humidity.

Care should be taken to ensure that sprouts do not lie in water but on the other hand do not let it completely dry out either.

Helpful Hints
* Rinsing: Water is the key ingredient in sprouts. Use it liberally.
* Draining: It is essential that sprouts be drained thoroughly after rinsing. Sitting in a puddle is the most common cause of failure.
* Air Circulation: If your sprouts can’t breathe while growing, they can die. Don’t put them in a closed cabinet.
* Storage: Properly stored, fresh sprouts will keep for up to 6 weeks in your refrigerator but fresher is better.

This may seem time consuming and tricky but once you understand the mechanism of sprouting; it is a snap to make. In fact when I sprout the beans, I do so in large quantities and freeze the sprouts in small sandwich bags. So whenever I have the urge of cooking sprouts, I just thaw out a bag and enjoy. Besides salad, frozen sprouts cook well in all recipes. I find it easy to just add a cup of frozen sprouts to any soups, stir-fry, or rice pilaf.

USAL

This dish is a signature dish from Maharashtra, in the Western part of India. I remember eating this sweet and sour Usal as an after-school snack.

1 cup moong beans
¼ cup raw peanuts
1 tablespoon oil
1 large onion, chopped
¼ teaspoon turmeric
powder
1 teaspoon chili powder (or to taste)
1 cup water
1 tablespoon lime juice
1 teaspoon sugar
Salt to taste
½ cup cilantro, chopped
1 tablespoon coconut (optional)
Sprout the beans and peanuts. Rinse and keep aside.

In a pan heat oil and add mustard seeds. Add the chopped onion. Cook the onions till they turn transparent. Add turmeric powder, chili powder and the sprouts mix. Mix well. Next add the water, salt, lime juice and sugar. Cover the lid and cook on low heat for 5-7 minutes. Finally add chopped cilantro and coconut and remove from heat.

Serve piping hot with crusty bread.

Hema’s Hints: For a special occasion, garnish with 4-5 potato chips in each bowl.