Yield: 1 servings

Measure Ingredient
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When a bean or seed sprouts, a quiet miracle occurs. Without soil, light, or any ingredient other than water, the seed or bean manufactures its own life-giving nutrients, nourishing itself until it has grown enough to benefit from soil and sun. This process involves converting carbohydrates to simple sugars and results in a wealth of vitamins and minerals ++ all of them important to human nutrition. Sprouts are high in protein, easy to digest, and full of enzymes that aid the chemical reactions that take place within the human body. In particular, the amount of vitamin C in sprouts is exceedingly high, often surpassing that found in equal amounts of citrus fruit. And their extraordinary low calorie content ranges from 16 calories per cup for mung beans, alfalfa, and radish sprouts to 65 calories per cup for soybeans, lentils and peas. The beauty of sprouts is that they can be grown virtually anywhere ++ in a homemade kitchen, garden, at the office, even in a suitcase. Practically any bean or seed can be sprouted, and each has its own unique flavor, from spicy radish to nutty lentil. Preservative-free and naturally delicious, sprouts make a crunchy, slightly sweet, low calorie snack, great for dieters. 1. MEASURING THE BEANS: Because beans produce different size sprouts and will decay if too crowded in their growing medium, it is crucial to measure the beans before beginning. For best results using a 1-quart jar, see chart below for the most commonly sprouted beans. TYPE OF BEAN AMOUNT PER QUART JAR LENGTH OF SPROUT AT HARVEST ~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Adzuki Bean ½ cup 1 - 1½ inch Alfalfa 2 tablespoons 1 ½ - 2 inch Corn 1 ½ cups ½ inch Garbanzo 1 cup ½ inch Lentil ¾ cup ¼ - 1 inch Mung Bean ⅓ cup 1 - 3 inches Radish 3 tablespoons 1 - 2 inches 2. SOAKING THE BEANS: Pour measureed beans into a 1-quart jar; add 4 times as much water as beans. Cut a piece of cheesecloth or wire mesh to cover mouth of jar, and secure by screwing on outer ring of canning lid (do not use the flat, metal circle) or with a rubber band. Soak beans at least 8 hours or overnight. Water softens the out hull of the bean, permeating it with moisture, awakening the dormant bean. 3. DRAINING THE BEANS: Tip jar and drain soaking liquid into a bowl (the mineral-rich liquid is great for houseplants). Fill jar with tap water to rinse beans drain again ++ no need to remove the mesh.

Invert jar on an angle in bottom of baking pan with 2 to 4 inch sides. This permits excess water to drain while maintaining a moist environment. Place jar and pan in a dark place, or cover with a towel. Rinse and drain beans 3-4 times a day to remove wastes released by germinating beans, returning pan to darkness each time.

4. SPROUTING DIFFERENT BEANS: If desired, several jars, each containing a different kind of bean, may be placed in the same way in a pan of appropriate size. (We found a fish poacher that accomodated four 1-quart jars perfectly). Sprouts may be rinsed and drained at the same time and harvested as they become ready. As sprouts develop, their flavor changes; taste growing sprouts for the flavor you prefer. When sprouts are ready, place in a bowl of cold water; remove any loose husks or decaying sprouts. Strain and shake off excess water. Store, refrigerated, in a closed towel-lined container about 1 week. To develop the nutrition-rich chlorophyll in sprouts, lay sprouts flat in a nonmetallic pan, dampen slightly, and cover with plastic wrap. Place on a windowsill in the sun for about 4 hours.

From: Weight Watchers Magazine, March 1985. Transcribed By: S.


Submitted By JIM VORHEIS On 09-17-95

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