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.












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