Posts Tagged ‘Sprouted Beans’

Triple (Sprouted) Bean Protein Bowl

Tuesday, May 21st, 2019

 

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.

Ingredients

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)

Directions
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.

 

 

 

 

 

 

 

 

 

 

 

Recipe for Greens & Beans (Kale with Garbanzo Beans)

Wednesday, March 15th, 2017

ALERT: Just noticed yesterday that my Twitter handle, which I changed to Menupause, did not work when I clicked on Twitter icon, so type in Menupause on Twitter, please. Will contact my web guru for help.

NOTE: Yesterday I posted a longish article on the nutritional benefits of leafy greens and beans. I decided to post the recipe today because of the length of the article yesterday.
(Link to yesterday’s article: https://www.menupause.info/?p=20267&preview=true)

I garnished this recipe with sprouted pea shoots.

Utensils: Saucepan, sauté pan, strainer, cutting board & knife, serving platter
Prep. Time: 15  minutes with precooked beans*
Cooking Time: 15-20 minutes
Categories: Vegan, Gluten Free, No Added Sugar

Ingredients

2-3 cups chopped or torn organic kale
1/2 – 1 cup cooked garbanzo beans
1 Tbl. ghee or macadamia oil or sesame oil
1/2 leek, washed well & sliced (mostly white or light green part)
one garlic clove, peeled & minced
sliver of fresh ginger (optional)
salt & pepper to taste or herbs of your choice (I used curry spices. See Directions.)
Pea Shoots, parselty, or cilanto, etc. for garnish (optional)

Directions

  1. *If using canned garbanzos, please buy from Eden or other natural foods company that uses no BPA to line their cans. If using dried, soak over night and cook the next day until tender, as much as 45 minutes, ahead of greens, or until tender. (I actually sprouted mine. See special directions below.+)
  2. Place water in saucepan to boil, about 2 cups. Wash and chop or tear the kale into bite-sized pieces and add to water. (Feel free to use other greens of choice. Spinach wilts to almost nothing, so generally I don’t use spinach. Try collards or chard or an Asian green such as bok choi.) Cook in enough water to cover for about 7 minutes. (This helps remove the bitter taste. I  cool the water to use on our houseplants.)
  3. In a small sauté pan melt ghee or add oil of choice. On low heat, add sliced leek, garlic and ginger slice, if using. Then add curry powder, stirring it into the oil, garlic, and ginger, unless ginger is in your curry powder. Add cooked garbanzos and heat for 2-3 minutes. Option: Feel free to use sesame oil (with a dash of soy sauce) for an Asian flavor or olive oil with Italian herbs for an Italian flavor.
  4. By now the greens are wilted enough to remove with tongs or pour off water into a measuring cup and save for plants. Stir into the flavored beans and serve warm.  (Optional: Garnish with sprouts of your choice or parsley or cilantro.) Servings: As a side dish, this will serve 2-4, depending on whether you used the larger amounts in the Ingredients list or the smaller amounts. Feel free to use more greens than beans and vice-versa.

    +Sprouted Garbanzos: Soak beans overnight and drain next day. Place in a colander so they erceive enough air between rinsing. (Growing them in jars turns them mushy.) Rinse  2-3 times daily until little “tails” appear. Cook in water until tender, about 20 minutes. Sprouted garbanzos will digest easier, take less time to cook, and increase in nutrients as a result of sprouting. Refrigerate  any not used and add to salads or other dishes where a protein boost is desired.                     Here are my sprouted chickpeas, uncooked.
    Note:
    I used whole seeds that make up a curry powder. The ingredients vary in powdered form, depending on the brand you buy, but I make my own mixture from cumin, fennel, and cardamom seeds, plus turmeric powder plus the ginger and garlic noted above. I use this curry mix for my kitchari, so it’s already mixed. (Kitchari is an India stew. Here is a link to one of my kitchari recipes: https://www.menupause.info/archives/18012.  Another version will appear soon from Dr. John Douillard’s latest book, Eat Wheat.)