The benefits and harms of sprouted beans, growing and recipes

Sprouted bean sprouts are widely used by raw foodists and healthy eaters. They contain a wealth of beneficial vitamins and microelements. Sprouting them at home is also a popular practice. To successfully do this, you should familiarize yourself with the following nuances.

Methods for sprouting beans at home

For sprouting beans Not all varieties are suitable for home use. Red and white varieties are not suitable for this procedure, as it can cause severe poisoning in humans. Corner rhizomes produce useful sprouts. adzuki beans, green Indian mung bean. The sprouts are spicy and sweet. To sprout this bean, you'll need any available container. A plate, bowl, or glass will work.

Seed sprouters are sold in supermarkets and specialty stores. Other popular options include a sprouter—a universal system designed to automatically water sprouts, maintaining the desired humidity and temperature. With this device, the process is effortless. You only need to change the water once a day.

Beans are also sprouted manually. A special structure is first constructed according to the following rules:.

1. Take two containers - one with a deep bottom, the other with holes to allow the remaining water to be removed.
2. A sieve can be used as a second container. Line the bottom with cheesecloth, place it in a deep container, and fill it with the seeds of the chosen bean variety.
3. The seed material is poured with water and left for 2-3 hours in a dark, warm place.
4. Beans should be watered every 3 hours. After 10 hours, rinse the beans and drain any remaining water.
5. The washed seeds are left to germinate. It's important to keep them away from ultraviolet light.

After 24 hours, the first sprouts will appear. They can be eaten immediately, but some raw foodists prefer to leave the beans for 2-3 days. Sprouts that have been sprouting for more than 24 hours should be rinsed and dried immediately. Otherwise, they will lose all their nutrients.

Description of sprouts, their composition, vitamins

Sprouted beans are low in calories, with 30 kcal per 100 grams. They contain fats, proteins, and carbohydrates. 100 grams contains the daily recommended intake of these components. They also contain many vitamins B and C. Among the minerals, they include magnesium, calcium, phosphorus, zinc, sodium, and copper. Due to the versatility of sprouted beans, the body receives all the necessary nutrients, even when not consuming other foods.

Health benefits of beans

Sprouted beans have many positive effects on the body due to their rich composition.

1. The presence of ascorbic acid strengthens the immune system, helps fight viral and bacterial infections, and also reduces inflammation.
2. Potassium normalizes heart and vascular function and improves brain function. The body is cleansed of harmful elements and toxins.
3. Thanks to the presence of vitamins A and E, the body is rejuvenated, the aging process is slowed, and skin cell regeneration is accelerated. Blood vessel walls are strengthened, preventing the risk of stroke, heart attack, and vitamin deficiency.

Regular consumption of sprouted beans provides incredible benefits for skin, hair, and nails, and quickly eliminates fatigue. The product helps the body recover from injuries and physical strain. Some doctors recommend that patients with cancer consume sprouted sprouts, as they inhibit the development of cancer cells and prevent the formation of new ones..

For men

Men are advised to eat sprouted beans to improve potency and boost libido. Their high potassium content helps prevent heart disease. Sprouts also improve endurance and boost energy.

For women

Bean sprouts provide tremendous benefits for women when consumed regularly. They improve skin condition, enriching tissues with beneficial substances and acids. They also improve hair strength, adding shine and preventing split ends. The body recovers more quickly after menstruation. During the perinatal period, consuming bean sprouts helps reduce swelling.

Recipes with sprouted beans

There are many dishes based on sprouts, combined with other ingredients. Even a novice cook can prepare them thanks to the simplicity of the recipes.

Sprouted bean and soybean salad

To prepare a mix of bean sprouts and soybeans, you will need the following products:

• soybeans, bean sprouts – 150 g;
• dried tomatoes – 60 g;
• fresh bell pepper – ½ of a piece;
• soy sauce – 50 ml;
• balsamic vinegar – ½ tsp;
• garlic – 3 heads;
• olive oil – 40 ml;
• salt, ground black pepper, to taste.

First, rinse the sprouted soybeans and beans. You can use 0.3 kg of either product. Soak the tomatoes in clean water for 1.5 hours. Then, cut them into medium-sized strips and the pepper into thin strips. Bring a pot of water to a boil, then place the sprouts in a colander and cook for 5-7 minutes. While the sprouts are simmering, finely chop the garlic and combine with vinegar and olive oil. Drain the sprouts, mix them with the chopped vegetables, stir, and season with the prepared sauce. For crispier sprouts, blanch them with boiling water.

Stewed sprouts with mushrooms

This recipe for stewed sprouts with mushrooms is easy to prepare and makes a filling meal.

You will need the following products:

• bean sprouts – 250 g;
• onions – 2 medium-sized pieces;
• champignons – 300 g;
• olive oil – 5 tbsp;
• cinnamon – 1 pinch;
• salt, spices of your choice.

Sort the sprouts and rinse them in a colander under running water. Heat a frying pan and lightly fry the onion, cut into half rings, in sunflower oil. Add the mushrooms to the mixture, fry, add half a glass of water, and simmer for 5 minutes over low heat. Transfer the sprouts to the pan and simmer, covered. Season with seasonings, salt, and half a dessert spoon of cinnamon powder. Continue simmering until the water evaporates. This dish can be served with chicken or other meat.

Vegetable mix of spinach and sprouted beans

To prepare the dish, you will need the following products:

• 8-10 cups fresh spinach leaves;
• 4 cups bean sprouts;
• 1 cup toasted almonds;
• 250 g thinly sliced ​​canned champignons;
• 1 bell pepper, sliced;
• ½ cup cranberries.

In a separate bowl, combine the dressing ingredients. Place the vegetables in a salad bowl. Pour the mixture over the salad and toss. Toast the almonds separately in a preheated frying pan without oil and let cool. After 15 minutes, add the almonds to the salad.

Fried bean sprouts

Fried bean sprouts are prepared as follows:

• take 350 g of sprouts;
• vegetable oil for frying;
• greenery for decoration;
• onion – 1 piece;
• half a glass of white wine.

Fry the bean sprouts and finely chopped onion in a frying pan, add half a glass of wine, and simmer for 10 minutes over low heat. Garnish with herbs. Can be eaten with meat or fish.

Harm and contraindications

Sprouted beans don't pose any restrictions on consumption, other than allergies. Since this is an unfamiliar product, exercise caution when trying it for the first time. It's important to monitor your body's reaction. If a rash appears or you feel unwell, take an antihistamine or absorbent, and stop eating beans. Even if your reaction is normal, don't overindulge, as overeating can cause increased gas, bloating, and constipation.