Triple (Sprouted) Bean Protein Bowl


Note: Sprouting the beans makes them more digestible, but you are free to use canned beans (with no BPA lining) or frozen beans, or beans in a tetra-pack , such as silken tofu is packaged. Link: Beans – packed with protein – Tetra Pak

Utensils: If sprouting your beans, you will need a jar with a net or a colander. Other utensils: cutting board and knife, large bowl for mixing and one for serving.
Prep. Time: If sprouting your beans, this will take three or four days; otherwise, about 20 minutes.
Cooking Time: About 30 minutes if using sprouted beans; otherwise, no cooking time.
Categories: Vegan, Gluten-Free, Sugar Free and can be Salt Free

This little apron photo tells you that this is a Cooking-by-the-Strings-of-Your-Apron recipe , giving you options or hints that help you create a dish with ingredients of your choice.


6 cups of cooked beans (See below for making sprouted beans)*
(I combined black turtle beans, red adzuki beans, and off white chickpeas (all organic and sprouted)
Any of these. Choose what you like  to eat:
one small shallot, minced
one organic cucumber, scrubbed and diced
2 stalks org. celery, thinly sliced
1/2 org. red or yellow bell pepper, minced
1 org. carrot, scrubbed and grated
pea shoots (chopped) or sunflower micro-greens
bunch of org. watercress, washed and chopped
1 cup org. sugar snap peas, washed and sliced into thirds
1-2 leaves of org. raddichio, sliced thinly
1/2 cup olive or sesame oil
juice of one lemon
organic, washed lettuce leaves for lining bowl (optional)
salt & pepper (optional) or za’atar (herbal spice mix with sesame seeds)

1. If using sprouted beans,* they can be cooked earlier in the day or even the day before. If using canned or tetra-packed beans, drain and rinse and place in a large bowl.
2. Slice, dice, mince, chop any of the veggies (not the sprouts)  listed above and add to the bowl. Sprouts may have to be cut into smaller pieces, but otherwise just set aside and add after tossing the salad.
3. When all the veggies and beans are in the bowl, toss with olive oil and lemon juice or dressing of your choice. Add salt and pepper, if using, or za’atar. (Or herbs of your choice.)
4. Place salad in a serving bowl. (Feel free to line with lettuce leaves.)
5. Garnish with sprouts and serve chilled or at room temperature.

*To sprout the beans, buy dry beans in health food store. Soak overnight. Drain and place in a colander (Using jars tend to turn larger beans into mush because not enough air to circulate.)
Rinse 2 to 3 times daily, until tails emerge. Sprout for 2 or 3 days , but tails should not be longer than bean itself. Then you can cook the beans separately (dark-colored beans tend to bleed into other light-colored) and freeze, if not using right away. I freeze them on a cookie sheet and then transfer to freezer bags, so they are like marbles, easy to cook a cup at a time.) Sprouted beans are easier to digest and supposedly are considered to be more of a  vegetable with fewer carbs than unsprouted beans.












Quinoa Stuffed Acorn Squash

I love acorn squash. No peeling or chopping; just bake in the oven and serve. Scoop out the seeds and stuff with rice, quinoa, or any other stuffing of your choice. With a side salad (or sushi nori-wrapped greens) you have a complete vegetarian/vegan meal and if you choose to eat meat, then the squash is a great side dish.

They do have significant carbs, so you may want to eat 1/4 instead of 1/2 of the squash. Here is what says (excerpted quote from a longer article):

Squash is a vegetable and, in my opinion, it’s a vegetable you shouldn’t declare off limits. …. they contain more carbohydrates than vegetables like leafy greens, cauliflower and bell peppers…..
One-half cup of cooked butternut squash, for example, has 11 grams of carbohydrate and 41 calories while the same sized serving of cooked broccoli has 5.6 grams of carbohydrate and 27 calories…..
Unlike white bread and other refined flour products, winter squash is a good source of potassium and fiber…. What’s more, some types are packed with beta- and alpha-carotene, antioxidants thought to help prevent heart disease and certain types of cancer.

And quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. To read 11 health benefits of quinoa, please go to

So here is my easy recipe for stuffed squash with the

Acorn Squash Stuffed with Quinoa

Utensils: oven pan for squash, stove top pot for quinoa, cutting board and knife, salad spinner or tea towel, serving plates
Prep. Time: for both squash and quinoa – 20 minutes
Cooking Time: Up to one hour, depending on size of squash
Categories: Vegan, Gluten free, No Added Sugar


one medium-sized, organic acorn squash
onion, garlic, ginger
olive or avocado oil
herbs of your choice
1/2 cup organic, whole grain quinoa
veggie soup stock


  1. Wash squash and place in a 375-degree oven til soft enough to cut, about 1/2 hour.
  2. Cut squash in half lengthwise, scoop out seeds (compost), and place in a small pan, face down, with about one-inch soup stock. Bake until the center is soft, maybe another 20 minutes.
  3. While squash finishes baking, prepare quinoa according to package directions. My Belle Solé brand package says 1. Rinse one cup quinoa in a strainer and rinse with water, stirring gently. 2. Place in a cooking pot and add 1 1/2 cups water (or stock-es) and 1/4 tsp. salt, if desired. 3. Cover and bring to a boil, 4. Reduce heat to simmer 10-12 minutes. 5. Remove from stove and allow to sit 5 minutes covered. 6. Fluff with a fork and serve.
    [Note: I made on 1/2 cup of quinoa and still had some left.]
  4. While the quinoa is cooking, add about 1/4 cup of diced onion or scallion, one small, minced garlic clove, and s a small piece of diced ginger. Add herbs to taste. (I used curry powder, but you can also use Za’atar, Italian herbs or just salt & pepper.)
  5. Remove cooked squash when tender, brush a little oil in the cavity and add the cooked quinoa with minced onion, garlic, and ginger. Serve while still hot.Variation: I added cooked and roasted chickpeas for added protein. I soak, sprout, freeze and cook my chickpeas. I will be doing a posting on sprouted beans and grains in April.)
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