The quickest and easiest way to get the energy and nutrients that your body needs is through eating sprouts. Sprouts are very versatile – you can add them to a salad, use them in a sandwich or eat them as a snack.
They are rich in vitamins C, A, B1,2 and 3, as well as protein, sodium, potassium and iron. This is a result of the high water content that is caused by soaking the seed in water, which brings new shoots to a plant. Like all other plants, sprouts need to given the right growing conditions, enough air, drainage and water.
How to grow sprouts
They are a number of different ways to sprout seeds. The best way is to use a good quality sprouter. If you are really lost and have no idea where to start, then the best is to invest in a sprouting kit which comes with easy-to-follow instructions. Its really simple, basically you:
- Buy sprouting seeds, the most common being lentils, mung beans and alfalfa.
- Soak your seeds in water, in a jar/container, overnight.
- Transfer the seed into a sprouting bag or container.
- Rinse the seeds at least twice a day
- Germination will vary, depending on how big or small the seeds are. On average it takes 2-6 days for sprouts to be ready for eating.
Still not sure what to do with your sprouts? Try this yummy vegetarian burger recipe that can be enjoyed by all members of the family.
Sprouted Bean Burgers
Sprout 1 cup of mixed beans such as lentils, adzuki beans, chickpeas and green peas etc.
1 small clove garlic
1/4 cup fresh coriander
1/4 teaspoon ground coriander (dhania)
Pinch mixed spice
2 thin slices fresh, peeled fresh ginger
1 tablespoon chia seeds mixed in 3 tablespoons of water. Leave these to soak for 10 minutes so it forms a gel.
Mix all the ingredients in a food processor ( leaving out the chia seed gel) until they are well blended. Move the bean mixture from the processor into a bowl and add the chia gel. Mix with a spoon until the mixture is moist (if it still a little dry, add an extra teaspoon or two of water – it should have a nice dough-like consistency).
Roll into balls and flatten so it looks like a burger patty. Cook in a lightly oiled pan on medium heat for 3-5 minutes on each side until both sides have a golden brown-ish colour. If you are prefer to make this burger without the oil and excess heat, that destroys enzymes, you can use a dehydrator. Make the burger with a wholewheat bun and add your own trimmings, like lettuce and avocado.