sprouts

simple sprout salad with tamari-toasted pumpkin seeds

18th June 2009

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Remember those sprouts we sprouted the other day?  This is a very easy and simple salad bountiful with colour and ‘earthed’ with lentils.

sprout salad with tamari-toasted pumpkin seeds

Serves 2 

tamari-toasted seeds

¼ cup pumpkin seeds

1 tsp tamari

dressing

2 Tbsp extra virgin olive oil

2 Tbsp flaxseed oil

juice of half a lemon

1 tsp umeboshi vinegar/apple cider vinegar

1 tsp agave/honey

a few rounds of freshly ground pepper

a sprinkling of salt

salad

1 cup mung bean and lentil sprouts (or bought mixed micro greens)

2 carrots, thinly shaved using a vegetable peeler

1 beetroot, thinly shaved as above

2 cucumbers,  finely chopped

2 small radishes, trimmed and thinly sliced

a handful of freshly picked parsley, coriander and mint, roughly chopped

¼ cup goat’s feta, crumbled (optional)

preparation 

1.  For the tamari-toasted seeds, heat a small skillet over medium heat, add the pumpkin seeds, shake and stir the seeds constantly as they are toasting to avoid burning.  When the seeds start to pop open and release their aroma, they are done.

2.  Turn off the heat and drizzle with a tamari and stir until combined- place in a small bowl to cool.

3.  Mix dressing ingredients together and set aside.

4.  To assemble, place all the salad ingredients into a medium salad bowl and toss gently to combine.

5.  Drizzle dressing over the salad and sprinkle with the tamari-toasted seeds and if using, crumble goat’s feta on top.  Serve immediately.

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Shared goodness from Stacey

easy sprouting & a recipe

16th June 2009

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Lettuce goes to seed so quickly in the Summer heat here in Israel.  So during this season, I need to get creative as to what I can put into my salads.  This is where sprouting comes in.  Normally I just sprout mung beans by themselves, but a few weeks ago I experimented with this combination; equal amounts of mung beans and the small, dark brown Beluga lentil.

Sprouting increases the nutrient value, vitamin and enzyme content of grains, beans and seeds, and making them more digestible.  They have a cooling, cleansing, and detoxifying effect on the body. After an overnight soak, the sprouts are ready in just two to three days.

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easy sprouting

It is always best to purchase organic lentils, beans and seeds, as the conventionally grown ones have often been irradiated prior to storage, making them unable to sprout.

ingredients 

½ cup mung beans

½ cup dark brown beluga lentils

pre-soak

1.  Rinse and soak the mung beans and lentils in a bowl overnight.

preparation

2.  The next morning, drain, rinse again and place back in the bowl or alternatively you can leave in the strainer to drain over the bowl.

3.  Place the lentils in a dark area or cupboard. The sprouts should be rinsed 2 – 3 times a day and then drained well.  When they reach their required length which takes 2 – 3 days, store in a sealed jar in the refrigerator; this helps to slow the growing process and preserve their freshness.  I like to keep the tails short and sprout them just for 2 days. The shorter the sprouting time the sweeter the sprout, the longer the tail grows, the more water it retains; the less flavour and tend to be watery.

In the warmer months use them raw in salads, like this one or add them to a green smoothie.   They add a delicious crunch and freshness.  In the colder months, because of their cooling quality, it is better to lightly cook them for a softer and a more digestible dish like in the recipe below or used in this lemon rice.

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carrot & mung bean sprout palya

Serves 4, as a side dish

Can also be made with the addition of finely chopped cabbage as well as the carrots and sprouts.

ingredients 

1 Tbsp ghee/oil

½ tsp black mustard seeds

½ tsp cumin seeds

¼ tsp turmeric powder

4 fresh curry leaves

3 medium carrots, grated

1 cup mung beans sprouts (see above)

1 Tbsp  fresh lemon juice

¼ cup dried shredded coconut

salt to taste

¼ cup coriander, chopped

preparation 

1.  Heat a little ghee/oil in a deep skillet, add the mustard seeds, wait until they splutter and pop, then add the cumin seeds, turmeric powder and curry leaves.

2.  Add the mung bean sprouts and cook for 1 – 2 minutes, continually stirring (not too long as you want to keep some of the crunch to the sprouts.)

3. Add grated carrot and mix in with the sprouts.  Turn off the heat, add lemon juice, dried coconut, salt, and freshly chopped coriander.  Gently mix to combine.

Serve with your favourite grain dish and a simple dal or with an Indian dosa and slices of avocado.

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If you would like to read more on sprouting this is a great site – https://sproutpeople.org/growing-mung-bean-sprouts/

Shared goodness from Stacey

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