Cooking with Sprouted Grains & Beans

Originally posted on 16 June 2019

If you have our sprouting kit, you probably found the charts inside with sprouting guidelines for a wide variety of grains and beans. Figuring out what to do with salad sprouts is pretty simple: toss them into a salad or throw a layer on a sandwich. But you might be wondering, what am I supposed to do with sprouted rice? Or kidney beans? Or quinoa? Sprouted grains, beans and nuts may seem less intuitive because modern cooks don't do a whole lot of home sprouting. But sprouting before you cook makes these foods much more healthful and easy to digest, and once they have been sprouted, you should cook with them the same way you would with un-sprouted rice, kidney beans and quinoa (except they don't need to cook as long, or in some cases, at all). 

Here are a few of my favorite sprouted recipes to get your gears going:

hummus

2 c. sprouted garbanzos

2 large cloves garlic

¼ c. tahini

juice of 2 lemons

2 tbsp olive oil

salt, pepper & water to taste

Put raw sprouted garbanzos & garlic in a food processor and whir until evenly chopped. 

Add tahini, lemon juice and olive oil and whir until smooth.

With food processor running, pour in water, 1 Tbsp at a time until desired consistency is achieved. Salt & pepper to taste.

black beans & rice

2 c. sprouted black beans

2.5 c. sprouted brown rice

1 tbsp butter

1 red onion, chopped

2 cloves garlic, minced

1 jalapeño, seeded & minced

juice of half a lime

1 tsp ground coriander

salt & pepper to taste

Put sprouted beans in a saucepan and cover with water. Bring to a boil. Boil for 30 minutes, or until soft.

In a large pan, melt butter over medium heat. Add onion, garlic and jalapeño. Cook until onions are translucent, stirring frequently.

Add strained cooked beans, sprouted rice, lime juice, spices & 3/4c. cooking liquid from beans.

Cook over medium heat for 10 min.

Serve with grated cheese, fresh cilantro, avocado, greens, sour cream and/or salsa.

sprouted barley salad

2.5 c. sprouted barley

2 tbsp olive oil

½ c. crumbled feta cheese

3 springs fresh dill, chopped

juice of half a lemon

salt & pepper to taste

In a large saucepan over medium heat, warm olive oil. 

Toss sprouted barley in the oil and cook for 3 minutes or until thoroughly warmed, stirring frequently. Add a little water, if necessary, to prevent sticking.

Remove from heat and stir in remaining ingredients.