Crunchy and chilling, sprouts are an all-star ingredient for everything from banchan and bánh xèo to California vegetarian sandwiches. They’re also surprisingly easy to grow at home. While the idea of conjuring them up from dusty dry goods sounds like a magic trick, it’s really just biology. Soaking beans, nuts and grains in water starts the germination process and sends out delicious shoots of new life. At a time when many people are looking for a new kitchen hobby or ways to consume sacks of beans and lentils bought in panic, the practice has set new accents: it’s not only practical, it’s also a reminder that even in the middle A global pandemic, life is eternal.
“It’s a convenient way to have fresh greens on hand at any time of the year,” says the recipe developer Christine yommewho started doing Videos at the beginning of the COVID-19 pandemic on home-grown sprouts. “It’s fun and enjoyable to use pantry stles to grow your own food on your kitchen counter.”
All sprouts start by placing almost any raw whole grain, bean, or seed in water. Smaller ones like quinoa only take a day or so, but more stable choices like chickpeas require a few more. How long the process takes depends on your ultimate goal: Are you craving long, tender bean sprouts? Or do you dream of slightly sprouted lentils with a little more crunch? Either way, the process of soaking and sprouting helps unleash the food’s full nutritional potential.
“Soaking and sprouting improves nutrient absorption and digestibility by breaking open the outer layer of the seed, bean or legume so your digestive tract doesn’t have to work as hard,” he says Amanda Li, a registered nutritionist who has been making her own sprouts for over a decade. “If you look at crops that are largely plant-based, they have been doing this for centuries to help the body absorb nutrients and prevent indigestion, excessive gas and gas.”
There’s another equally important benefit: sprouts are a joy to eat. “Bean sprouts are a Korean’s favorite vegetable,” says the Korean iconic chef Maangchi. “Not many people grow them at home because they’re good and easy to buy, but local bean sprouts are much better quality. Of course, they look a little less pretty, but it’s worth growing because they’re so tasty and tasty. “
Maangchi grew up watching her grandmother grow bean sprouts in Korea for large family gatherings. She even woke up in the middle of the night to drain and rinse the beans in a clay pot called a shiru. The resulting golden mountain of sprouts was essential for feeding large groups of people. Today, Maangchi often grows bean or mung bean sprouts in her New York kitchen. They form the backbone of everything from crispy fried bindaetteok donuts to soothing ones kongnamulguk, a hearty soup rooted in dried anchovies, gochugaru, and soy sauce. The crispy sprouts float in the rich broth and ensure brightness and bite.
The first step in growing sprouts at home is simple: turn to your pantry and choose a raw legume, cereal, or seed. If you don’t have one on hand, there is always the store or the internet. Maangchi opts for fresh organic soybeans from the True Leaf Market, which can be bought in bulk if you’re planning on starting (or just trying to stock up) a sprout empire. Start by soaking the sprouts you choose for 12 hours until the skins begin to separate and tender shoots begin to curl. Then drain them and remove any broken or mushy culprits. “When they grow together, they affect the beans nearby, just like humans,” says Maangchi.
Once soaked and sorted, transfer the detected crop to a large container with a lid. Li used Mesh cover Designed for wide mouth mason jars that have a built-in g between the lip of the jar and the top of the lid to allow for easy airflow. Add enough water to cover the grains, beans, or seeds a few times (they will absorb water as they grow), attach a cheesecloth (or other breathable cloth) over it, and let the mixture soak overnight.
In the morning, drain the water (use it to water your plants!) And turn the container upside down in a sink or bucket to allow the soaked material to drain thoroughly. Repeat the process twice a day as needed, cover whatever you sprout with water, and then let it drain. Avoid direct sunlight so that your sprouts don’t dry out or take on unwanted colors.
“When the beans hit the sunlight, they change color to green, but Koreans think a yellow color looks more delicious, and some people say they are less chewy,” Maangchi says. “I always cover the top with a double or triple black sheet, just like my grandma.”
Home grown sprouts are highly achievable, but like other kitchen projects, it’s important to make food safety a priority. After all, those warm, humid conditions that encourage sprouts can also encourage bacteria.
“The most important thing is to maintain the airflow to prevent mold from forming during the growth process by rinsing the seeds twice a day and turning the jar over to drain off excess water,” says Yomme.
When your sprouts are ready, dry them thoroughly before refrigerating them in a sealed container for three to five days. And while raw sprouts are often spotted in salad bars and sandwiches, many food safety experts recommend cooking them to avoid foodborne diseases that can thrive in these humid growing conditions.
“Sprouts are nutritious, but when eaten raw or uncooked, they can cause foodborne infections,” said Sanja Ilic, a food safety specialist and associate professor of human nutrition at Ohio State University. “Cooking before eating is the only way to make sure the pathogens are eliminated.” Ilic recommends cooking sprouts thoroughly to ensure their safety and keeping any extras in the refrigerator (at 40 degrees or below) to ward off bacterial growth.
Fortunately, the sprouts really glow when they’re cooking. Their transformation potential provides much-needed inspiration for stir-fries and soups. It gives me a lot of motivation to finally work through the once toddler-sized bag of lenses in my closet. First I sprout them and then cook them with turmeric and tamarind for Mooga Mole Randayi Curry. Then I fry the rest in crispy, cumin-dusted bites. It will take a few days, but with a little water and patience, my all-too-familiar pantries will be reborn.