With the weather being a bit grim in the past 2 weeks or so I found myself wanting to garden but not wanting to deal with a swamp.
To help with the itchy feet I like to grow mung beans (bean sprouts), this is great as it’s very easy and can be done indoors. If you’ve got kids then this could be a fun introduction to growing plants as the growth is very quick so you can see changes every day.
What you’ll need to get started:
Cheesecloth or similar fabric
A container with holes or a colander
A dark spot
First measure out how many beans you need. You can do this by laying out your cheesecloth in your container/colander and pouring in the beans until you have filled the bottom of the container about 2/3 of the way in a single layer.
Check for any broken beans, these won’t sprout but are perfectly edible otherwise so remove them and store for later use.
Now give the beans a rinse and put them in a covered bowl or container submerged in water for 24 hours.
Now take your soaked beans and give them another rinse before putting them on top of your cheesecloth in your container.
12 hours later give your beans another rinse, you’re going to be rinsing every 12 hours until you’re ready to harvest. You can do every 24 hours but your beans will be skinny. You will need to keep your beans in a dark place, too much light will change the colour of the sprouts and can make them taste bitter.
When your bean sprouts are the size you like then give any visible roots popping through the container and cheesecloth a snip, the roots are perfectly edible but I find them a little stringy.
Give your bean sprouts another rinse to get rid of the casings.
Pop them in a large Tupperware and enjoy! They should stay fresh for about a week, they might last longer but I’ve always eaten them before then!
If you’ve not eaten or cooked with bean sprouts before they are a nice crunchy addition to stir frys, just add them at the very end and cook for 30 seconds or so.
Here are some links to some other great recipes:
Mung beans are low in FODMAPs to a serving size of 53g but at a serving size of 200g is high in GOS, 200g is a lot of bean sprouts so I’d be surprised if you wanted to eat that much in one sitting.
Many people will use paper towel rather than cheesecloth, I find that this method can be a bit fiddly for separating but it does work, just watch out for any mould on the paper towel. the easiest way to remove the bean sprouts is to cut the paper towel away from the roots.
You can buy mung beans from bigger supermarkets, I think they are often found in the world food section. They are cheaper to get this way but you can get them online, often you’ll find “sprouting mung beans” they are the same but the sprouting beans will often have a higher price and I don’t know of any difference between them.