Sprouting of grains and beans means germinating them by soaking them in water and then letting them sprout for a day or two. These sprouts can be eaten raw or can be even cooked and consumed for meals.
- High Nutritional Value
Sprouted food, be it sprouted beans or vegetables, is power-packed with vitamins and minerals. So when you eat your sprouted mung in the form of sprouted mung beans kitchari you can be sure that you are getting all the nutrients that a whole plant uses to grow in those tiny sprouted beans.
Sprouts are a good source of enzymes, proteins and dietary fiber that our body can utilize. They contain zinc, copper, manganese, magnesium, calcium, and iron among other minerals, and have a wide array of vitamins; vitamin C, vitamin B, vitamin K and vitamin A.
- Multiple Health Benefits
There is a long list of health benefits associated with eating sprouted vegetables and beans. You can eat your daily portion of sprouts raw as part of a salad or you can make dishes like sprouted mung beans kitchari, stir fry or sauté them with other vegetables or even make a delicious soup.
Eating sprouts boosts your metabolism, can help with weight loss, improves your heart’s health, improves digestion and is even associated with cancer prevention! You can also add some fruits rich in protein, to your diet.
- You can eat sprouted khichri for different meals; any time of the day!
This versatile dish can be given to a baby or toddler as a wholesome meal and make a completely healthy meal for an adult. You can have it for breakfast, lunch or dinner. It can be eaten with yogurt or a dash of lime juice or you can sprinkle some jaggery or brown sugar on it to make it sweet. You can even try it with a dash of cilantro mint chutney or with a tangy tomato goji chutney too.
- We always on the lookout for healthy snacks and recipes in the kitchen and making Sprouted Mung Beans kitchari is quick and easy. You can also always back a large batch of it and freeze it in small containers to use when needed.
Sprouted Mung Beans kitchari Recipe
How to make Sprouted Mung Beans
- Start with taking a cup of organic mung beans.
- Wash them well with water and then soak them over-night in water. The beans must all be completely immersed in water.
- Your organic mung beans will become well-rounded and can now be placed in a colander for a day or two till you see them sprout. Keep the colander covered lightly allowing your growing beans to ‘breathe’.
Sprouted mung beans – 1 ⅟2 cups
Rice (large grain/ basmati) -1 cup, pre-soaked in water for 30 minutes
Ghee/Clarified butter- 2 tbsp
Cumin seeds – ⅟2 tsp, Roasted Cumin Powder -1 tsp
Asafoetida, Sugar, Red Chilli Powder- ⅟4 tsp each (all these are optional)
Salt (to taste)
Turmeric – ⅟4 tsp
Water – 2 to 3 cups
Cilantro leaves (finely chopped) – ⅟2 cup
How to make it:
Heat ghee/clarified butter in a rice cooker.
Add cumin seeds and allow them to sizzle. Now add asafoetida and let that sizzle as well for 5 seconds.
Add mung beans, half of your finely chopped coriander leaves, roasted cumin powder, coriander powder, red chili powder, salt and turmeric powder. Mix all the ingredients well.
Sauté on low heat for 1 minute.
Add rice and sauté for 1 more minute.
Add water (2 ⅟2 cups or 3 cups if you want it runnier).
Put the lid on your rice cooker and wait for two whistles. Continue to cook on low heat for 5 more minutes.
Take the rice cooker off the heat and let it rest for 10-15 minutes. This step is key if you want fluffy kichari.
Garnish with the remaining coriander leaves.
Special tip for when your sprouts can give you the best
The best time to eat your sprouts is 5-7 days into the sprouting process. They will have the highest concentration of vitamins and minerals by then.
- Targeted Health Benefits
Research has shown that including sprouted food in your diet on a daily basis can help you combat a number of specific health issues:
Skin problems: sprouts can help you with acne, dull or dry skin and even improve a blotchy complexion
Sprouted food can help lower cholesterol
Anemia: people suffering from mild to severe forms of anemia can battle it by including more sprouted food in their diet.
Sprouted food reduces and maintains blood pressure levels
Alfa-alfa and mung beans are common and popular candidates for sprouting. However, you can also sprout mustard seeds, soybeans, broccoli, beetroot, peas and lentils. Pumpkin seeds, chia seeds, and sunflower seeds also become exponentially healthy when sprouted and are very easy to sprout.
Now that you know how sprouts can help your body you must start including more sprouted food in your day right away!
Author-bio:- – Sonal Khakhar is a founder of Aahanas Naturals and has continued with the heritage of preserving traditional family recipes, and tweaking the inherited recipes further with her knowledge as a Nutritionist.