Sprouts are true all-rounders. They are full of vitamins and minerals. So fast and easy you can grow mung bean sprouts and grow the superfood yourself!
I love crunchy sprouts in salads, on pasta, on bread, and actually pretty much in any food.
If you feel the same way, you've probably wondered about growing your own mongoose sprouts.
My answer is very clear: Yes! Because it really simple and mega healthy.
Especially in the cold season, sprouts should be on your menu. Because crunchy sprouts are full of vitamins and minerals. Everything that the finished plant contains later is already in the sprouts. To make the nutrients appear, you need to let the seeds germinate.
Table of contents
Why should I grow mung bean sprouts?
The best thing about growing mung bean sprouts is that it can be done easily at home. You don't even need a sprouting jar or other equipment. As long as you have a pot and a sieve, it will certainly work.
This way you'll have fresh greens in your kitchen and especially on your plate all year round. You will see: The germinated sprouts will convince you not only in taste, but especially in ease of use.
Healthy sprouts
Unlike us humans, sprouts have no parents to nurture them. Therefore, plant sprouts must have everything they need inside them to grow.
However, amino acids, vitamins, minerals and proteins are not contained in the seeds. The nutrients are formed only when the sprouts germinate. But if the sprouts have sufficient heat, moisture and oxygen, the nutrients multiply in a few hours.
The sprouts now begin to convert the proteins into essential amino acids that are so healthy for us.
The main vitamins and minerals in mung bean sprouts are:
- Folic acid
- Niacin
- Beta-carotene
- B vitamins
- Vitamin A, C and E
- Potassium
- Iron
- Calcium
- Magnesium
Especially vitamin E is important for the protection of your cells. In addition to these nutrients, the sprouts contain a lot of protein and fiber.
They saturate super and that with a very low fat content. So nothing like ran to the low-calorie and healthy sprouts. 100 grams of mung bean sprouts have 24 calories.
Sprouts should become a regular part of your diet. They are healthy, mild in taste, low in calories and also have a low fat content.
But if you prefer a little variety, there are at Amazon also sprout mixtures* from many different varieties.
There are then sunflowers, cress, alfalfa, radish, rocket, radish and much more in it. Each bag tells you exactly how to use them correctly. So you have lots of varieties and can taste through what you like.
And no matter how you eat, they can be incorporated into any diet. From vegetarian, vegan to low carb or paleo. Sprouts simply always go. They taste best very freshly harvested on a delicious salad. I always make them on my chickpea salad :)
Who got a taste for it, should try try to grow broccoli sprouts!
Grow cress yourself is so simple!
Buy or grow it yourself?
Although mung bean sprouts are available in many supermarkets and in almost every Asian store, the quality is often poor. Sometimes the sprouts are drowned with water. This makes them heavier and you end up buying expensive water. Or already rotten goods are sold.
Mungo sprouts are very sensitive and quickly go bad because of their high content of water. But you can not care about that. Because it is very easy to grow mung bean sprouts yourself. So you can be sure that everything is fresh.
In addition, mung bean sprouts pull has the great advantage that they last much longer than the purchased. In taste, homegrown sprouts are much more intense.
The undemanding sprouts can grow in your apartment without a garden or balcony. Last but not least, it is also cheaper to grow the sprouts at home than to buy them in the supermarket.
In a quick vegetable skillet, the mung bean sprouts do especially well. They provide extra bite :)
Do I need a germination jar?
No, you don't need a sprouting jar for this tutorial. If you want to start growing sprouts in a big way, you can make your own sprouting jar. Grab a screw-top jar with a plastic lid. Drill small holes in the lid. You're ready to go.
However, if you have a taste for sprouts and want to grow them regularly, you should get yourself a sprouting jar. It makes your sprout cultivation much easier because the seeds always have the perfect microclimate. They need it warm and humid to sprout. They should never dry out, but they should not be too wet either.
That's why it's worth getting yourself a sprouting jar for sprouts. The lids have holes through which air comes. In addition, the jars are fixed in a rack, so that the water can drain off. You only have to buy the jars once and you'll have them in use forever. I bought a set that I have been using for 5 years.
In these jars can watch the progress of lentils, beans, cress, broccoli and mung beans really nice and cheer :)
How to germinate mung beans?
You can easily germinate mung beans in the kitchen. To do this, you need to soak them in water overnight and then you can start growing them. You don't necessarily need a sprouting jar to grow mung sprouts.
I'll show you how it works with a pasta strainer and cooking pot. Now only Get organic quality mung beans and off we go.
1. soak the mung beans
Rinse the dried mung beans with water. Soak them in cold, fresh water for about 12 hours.
The volume of mung bean sprouts will increase to about seven times. That's why you need to pour a lot of water.
2. grow mung bean sprouts
After the soaking time, pour off the water. Sort out the beans that have not swelled or have brown spots. The good beans are included in the breeding program.
Place two damp towels of kitchen paper in a kitchen strainer. The beans go on the paper.
Put a damp kitchen paper on the beans. And on top of it comes a tea towel, which you also wet beforehand.
Place the sieve in a saucepan so that the dripping water can collect here and so that the beans are nice and dark and moist.
3. how long do mung beans need to germinate?
For three to five days the pot must be in a dark place. During this time, the sprouts must be rinsed twice a day and drained again. The tea towel should also be rinsed daily or even replaced.
By doing so, you'll prevent bacteria and mold from forming.
Then the mung bean sprouts are also ready for harvesting. After removing the sprouts, rinse them again vigorously. They will then keep in the refrigerator for 2 to 3 days if placed in a plastic container with a kitchen towel at the bottom.
What do I need to consider when growing mung bean sprouts?
Before and during the mung bean sprout cultivation you should pay attention to a few things. What is particularly important, I'll tell you here:
- Moisten every day: Your beans must never lie dry. They must always have enough water available to germinate. Do not forget to change the cloths regularly and wring out the cloth, otherwise bacteria will form.
- Hygiene: The most important thing is the hygienic way of working. Especially if you plan to eat the sprouts raw, you should pay attention to this. Wash the sieve and pot thoroughly with detergent before cultivation. Before changing the cloths, wash your hands with soap.
- High quality seeds: Buy organic quality seeds! You can get them online or in the garden center.
- Light: It doesn't matter whether you use a growing jar, a pasta strainer or a screw jar when growing mung beans: No light should be allowed to reach the sprouts. You can either close everything light-proof or always cover it. If light gets to the beans, they will form small leaves. The sprouts will no longer grow and become tough.
How mung bean sprouts become extra thick
There is a way that will make the sprouts extra thick and juicy. After the soaking time you can weigh down the tea towel with a weight.
The sprouts then have to apply more force to grow. This makes them not only particularly strong, but also more flavorful. In other words, two birds with one stone.
As a weight you can use your dumbbell as a strength training for the mung bean sprouts. I use a 1 kg weight for this. Do not place the weight directly on the sprouts, but in a bowl or in a pot - which you then place on the sprouts.
What dishes go well with mungo sprouts?
Before you have tons of mung sprouts in front of you, you should know what these healthy all-rounders taste like.
Unlike many other sprouts, they are sweet-mild and not spicy. Basically, they taste similar to peas. Therefore, they not only go well with spicy dishes, but can also be mixed into muesli or a smoothie.
- Asian dishes: In Asian cuisine, sprouts are an important ingredient. You can combine them with wok dishes, spring rolls or soups. It's best to add them just before serving, so they stay crunchy.
- Raw food: If you're in a hurry, add a little vinegar, oil and salt to the sprouts and enjoy them raw. They also look good on a loaf of bread with cream cheese and salt. Sprinkle them on salads, add them to smoothies or muesli.
Our conclusion
You see, growing mung bean sprouts is not witchcraft. If you follow the rules, you can enjoy eating this nutritional bomb on a regular basis.
However, mung bean sprouts are not only healthy, but can also be used in many ways. In addition, homegrown sprouts taste much more intense than the purchased ones.
In this sense, good luck and meal! :)
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