Sprouted Beans and Lentils with Roasted Brussel Sprouts and Beetroot

A very happy and healthy 2014 to everyone! Last few months have kept me really busy with family and friends. However, I have been researching a lot on health conscious recipes and the use of spices to heal body.

My new love these days is to sprout beans and lentils. Beans or lentils are the part of my everyday diet especially for protein intake. One can easily buy sprouted beans and lentils in the market, but is equally easy to sprout them too. Since sprouting involves soaking beans/ lentils for long time, it helps to get rid of the phytic acid. Phytic acid interferes with the absorption of minerals in the body. Beans and lentils can also be hard to digest if not consumed with proper spices which aid in digestion. If you are trying beans/lentils for the first time, then soaking and sprouting is the best way to start.

There are three steps to this recipe. Soaking, Sprouting and Cooking. If you are buying sprouted beans and lentils from the market, then you can skip soaking and sprouting steps. You may use only beans, only lentils or both for this recipe.

Serving Size: 2 people

Beans: ¼ cup black chickpeas, ¼ cup white peas
Lentils: ¼ cup whole green lentils
1 teaspoon turmeric
Salt to taste
½ teaspoon canola oil or vegetable oil
8 – 10 small brussels sprout quartered
1 medium sized red beet cut in ¼ inch cubes
1 cup kale finely chopped or any other green
1 teaspoon roasted cumin
1/2 teaspoon chat masala (optional)
1 teaspoon minced jalapeño
1/2 teaspoon lemon (I prefer apple cider vinegar)

Soaking

Beans – Soak in the ratio of 1:4 (1 cup beans to 4 cups water) for 12-24 hours. Beans roughly double in the volume during this process. 

Lentils – Soak in the ratio of 1:2.5 (1 cups lentils to 2.5 cups water) for 4 -5 hours. If using both beans and lentils, you may soak them together for 12-24 hours in 1:4 ratio.

Sprouting

Take soaked beans and lentils and suspend them in a cheese cloth or a thin cloth bag for 2 – 3 days. Keep the bag moist by sprinkling some water on it 3-4 times a day. Once sprouted, store the mixture in a container in refrigerator. Sprouts can last in a refrigerator for up to one to two weeks.

Sprouted Beans and Lentils

Sprouted Beans and Lentils

Cooking

  1. In a big saucepan, add sprouted beans and lentils with salt, 2 cups water and turmeric. Cook until soft. If you are using pressure cooker, add beans and lentils with enough water to cover and cook for 5 minutes. Drain it and keep the water aside.
  2. In a pan, warm some oil and then add brussels sprouts and cook for 5-7 minutes on high flame until brown.
  3. In another pan, add beets and some lemon and cook for 10 minutes. Now add the roasted brussels sprouts, sprouted beans/lentils and ½ cup of the remaining water to the pan. Add cumin, chat masala and jalapeño and fold the mix in the kale. Cook for 2-3 minutes. Taste and add lemon and salt, if needed.

The healthy, delicious and protein rich dish makes for a perfect evening snack or a salad!

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