Suits: GF, DF, Vegan.
Ingredients - Mung Beans Sprouts:
- 400g Dry Organic Mung Beans
- Water
Ingredients - Curry:
- 250ml / ½ cup Passata (substitute fresh tomatoes)
- 500ml / 2 cups Water
- 250g / 2 cups Sprouted mung beans (see instructions below how to prepare sprouts)
- 1 ½ cups Desiccated coconut
- 1 bunch Shallots
- 1 bunch Coriander
- 2 tbsp / 4-5 cloves Garlic
- 2 tbsp Lemon juice
- 1 tbsp Coconut oil
- 1 tbsp Fresh turmeric (or sub for turmeric powder)
- 1 Red chilli
- 1 tbsp Coriander powder
- 1 tbsp Garam masala
- 1 tsp Yellow mustard seeds
- 1 tsp Salt
Method - Mung Beans Sprouts:
- Soak mung beans in a large bowl with plenty of water to cover (at least 5 times the amount of water to mung beans) leave this to soak overnight, at least 12-24 hours
- The next day, drain your mung beans and rinse well
- Leave them in a colander or strainer (it’s best if this can roughly fit inside another bowl or container to strain the excess liquid and also deter any pests getting in)
- Cover with a clean, wet, damp tea towel
- You can leave this set up on your bench top, somewhere in partial light but not directly in the sun
- Check sprouts in the morning and night, give them a good rinse, some love, rinse the tea towel and re-cover
- Keep sprouts moist, rinsed and don’t let them dry out too much. If you are in a warm place you can rinse them 3 times a day to prevent unwanted bacteria or mould developing
- Check and rinse them every day and once they have started to sprout they are ready to use. You can use them straight away or keep continuing the rinsing process each day until the sprouts grow as long as you desire
- Keep any excess mung bean sprouts in the fridge and they will keep well for 5-7 days
Method - Curry:
- To prepare fresh ingredients: finely slice shallots, grate turmeric, finely chop coriander stalks and leaves and dice the chilli (leave or remove the seeds depending on heat preference)
- Heat a saucepan over low heat and add the coconut oil
- Add in mustard seeds, once they begin to pop add coriander powder and garam masala (and dried turmeric, if using) and stir; cook for 1 minute
- Next add in shallots, chilli, garlic, fresh turmeric and fresh coriander. Saute for a few minutes until the shallots begin to soften
- Stir in the tomato and cook for 1 more minute; a nice curry paste should begin to form
- Add in sprouted mung beans, coconut and 1 cup of water, stir well. Bring to a boil then cover and let simmer for 30 minutes or until the beans are cooked, adding more water as necessary
- Add the citrus juice at the end and season with salt to taste. Garnish with fresh coriander & serve over rice
History & Benefits of Sprouting:
In this recipe we have chosen mung beans as they are one of the easiest, fastest, tastiest and most versatile foods to sprout, plus they are so good for you!
Sprouting is an inexpensive and easy way to boost the nutritional benefits of beans, lentils and more. Sprouts are high in fibre, and not only help aid digestion, but also to release the nutrients within the legume. They are also high in prebiotics, which is amazing for our gut health and microbiome. Sprouting is the natural process by which seeds put out shoots. By sprouting our foods before we eat them, we are starting the germination process.
Bean sprouts are a popular ingredient across the world (especially in Asian cuisine) and so easy to make at home - try this recipe and see how you go!
