Mung Bean Sprouts sauteed with spices. Vegan Glutenfree Breakfast


Mung Bean(green gram) sprouts are the go to sprouts for some protein filled breakfast or evening snack in Ma’s home.. and now mine too.

A quick saute with minimal spices, or a salad with chopped cucumber and lemon juice, or just a curried version to eat as dip with flat bread.
Other whole beans/lentils like red lentils(Masoor), black eyed peas(Raungi/Chavli), bengal gram(chana) and chickpeas can be sprouted and added to salads or served this way as well.


This is the quick stir fry with some spices, and tomatoes.

Method:
I soaked the Mung beans overnight then covered with a damp paper towel and loose lid.
Dampen the towel and rinse the beans twice a day. It took 2 days for long sprouts.

In a pan, heat a teaspoon of organic canola oil, add 1/4 teaspoon cumin powder or coriander powder, a generous pinch of turmeric and chili flakes or chili powder and cook for half a minute.
Add in a few Tablespoons of chopped onion and saute on medium for a minute.
Add in chopped tomato(1 tomato) and cook for 2 minutes.
Add in the sprouts, and salt to taste and mix well.
Cook on low-medium heat, covered,  for 2 to 10 minutes depending on how cooked you want the sprouts to be.
Serve hot topped with fresh cilantro leaves and lemon juice. with a cup a hot tea.
Other toppings.. chopped cucumber or chopped onions or chopped apple.
Have a fun day.


Here is some nutrition data for raw or cooked Mung bean sprouts!
One cup of raw mung bean sprouts contains only 31 calories and 3 grams of protein. One cup also contains 43 percent of the recommended daily value of vitamin K, 23 percent of the daily value of vitamin C, 16 percent of the daily value of folate and 10 percent of the daily value of manganese.


One cup of sprouted mung beans boiled in water without salt and drained contains 26 calories and 3 grams of protein. When the mung beans are cooked, the vitamin K content drops to 35 percent of the recommended daily value, while vitamin C remains around 24 percent.

Other Beans and legumes with high protein with chart here. http://www.healthaliciousness.com/articles/beans-legumes-highest-protein.php

The superpower of the bean world is soybeans, which contain 29 grams for every cup serving of cooked beans. Edamame, green soybeans which are picked before full maturity, have 22 grams of protein in every cooked serving. 98% soybeans in the US though are genetically modified. In my house, we stick to non GMO and fermented forms of soybean because of the controversies surrounding its effect on hormones, and thyroid function.
Favabeans are another great protein-rich bean, with 22 grams of protein per serving. Lentils , split pea are also high in protein, with most lentils having around 17 grams per cup. Following close behind are red kidney beans, pinto beans with 16 grams in a one cup serving. Black beans and navy or haricot beans have 15 grams or protein, while blackeyed beans, garbanzo beans, and lima beans have around 14 grams per cup.
No one on a Vegan diet ever suffers from protein deficiency, because everything fro regular vegetables , fruits to lentils and nuts have proteins. High protein meal, esp Breakfast or in between meal snacks help keep the energy up and the hunger pangs away..!

Sending this to My Legume Love Affair, created by Susan of The Well-Seasoned Cook and hosted this month by Susan.

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Comments

  1. says

    Thanks YP and SavithaRaj

    YP, thanks for the suggestion. I had though of adding nutritional analysis for each recipe, but got around to doing it only for some of my bread loafs! Added some links, hope that helps!

  2. says

    I’ve never actually cooked with sprouts before, and have only eaten them raw. This is brilliant though! I’m definitely trying it soon… Seems like it would make the sprouts easier to digest as well, which can sometimes be a problem when they’re raw.

  3. says

    A great idea for breakfast; I love alternatives to the typical English spread, and spices make me happy all the time.

    Thanks, Richa, for your easy and healthy recipe for MLLA.

  4. says

    Thanks hannah,. I like the sprouts a bit cooked too.. easier to digest for sure.!

    Thanks Susan! Love the MLLA series!

    Thanks Kalinda! hope you like sprouts this way!

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