How To Sprout A Superfood Salad!

Dried beans, peas and lentils are ingredients enjoyed the world over. Known collectively as ‘pulses’, these hearty, filling components make up many traditional meals in various cultures. Did you know these shelf stable pods can be grown into a tasty superfood salad in just days?

Pulses are tasty and affordable sources of fibre, protein, B vitamins and iron. But once the germination process has begun, when the bean sprouts, the nutritional profile changes drastically. While increasing the vitamin content, sprouting renders pulses far easier to digest.

Sprouting dried beans, peas and lentils at home is easy. You will need a couple of large glass jars, a sieve and access to ample fresh water. The sprouting procedure is practically fool proof. Pulses differ in soaking times so follow the instructions on the pack.

Instead of adding the soaked little pods to a curry, soup or stew, rinse them thoroughly and drain well. Leave to dry. Rinse and drain well again, repeat twice a day. Sprouts grow quickly, depending on the pulse it can be ready to eat in 3 days!     

After one day of soaking, your pulses will be plump. Some will have developed a white tail already. Depending on the type, within 48 hours the sprout will have cracked the shell and shot upwards. A shiny white tail develops, followed by a pair of tiny green leaves.

Almost any pulse can sprout. Red lentils are a favourite due to their delicate nutty taste and speedy sprouting, while alfalfa is small but mighty, mung and chickpeas retain their crunch, brown and green lentil sprouts are bulky, great for adding affordable mass to any meal.  

The nutritional content of sprouts depletes with heat so consume the crunchy little plants raw. Add to a salad or enjoy as a side dish, make a slaw with red onion, white cabbage, mayo and carrot. Top a burger or add a fresh crunch to accompany a curry.

Given the chance, your sprout will quickly develop roots which are woody and unpalatable so avoid growing them too long. Uneaten sprouts can be refrigerated in boxes which prevents further growth and keeps the pulse sprouts fresh and crunchy for up to a week.

You might be amazed at how quickly a fresh tasty salad can grow. By soaking a bowl of pulses once or twice a week you’ll never be without crunchy greens to compliment your diet. Expand your repertoire with spicy sprouted lentils, sprout burgers, topped toast or Buddha bowls.   

Whether you want fresh salad between visits to the store or are stocking up your pantry in preparation for winter, don’t forget to put a mixture of pulses on the list. Adding bulk, taste, texture and nutrition to your meals has never been easier or more affordable!