Dr Kaye Gersch PhD
Sprouted Mung Bean Curry
Sprouted Mung Bean Curry
During a visit to India my partner and I fell in love with Indian food, and on our return discovered showmethecurry.com from which this recipe is adapted.
The process by which a dry seed grows, merely with the addition of water, is seemingly miraculous. Some of us will remember growing wheat in saucers in cotton wool at primary school. The visible growth contains hidden wonders. The sprouted beans now contain vitamin C, which the dry bean did not. All the B vitamins have increased. The sprouting process converts the minerals to a form easily assimilated by the body.
In the Indian Ayurveda approach to health, mung beans are one of the most cherished foods as it is believed they balance all three doshas. They contain around 25% protein, and are low in oligosaccharides, which are the sugars responsible for flatulence. This unique biochemistry makes mung beans suitable for children and anyone suffering from delicate digestion. They are one of nature’s true super foods!
Sprouting is very easy, although you do have to plan ahead. In a warm climate, the little beans are sprouted sufficiently after only 24 hours, and 48 hours in cooler weather. In cold weather keep them in a warm place to encourage sprouting.
Sprouting the mung beans:
- Select the best quality whole mung beans you can find, preferably organically grown without chemicals.
- Soak 1 cup beans in a glass container overnight or for about 12 hours, making sure you have added enough water – they will swell.
- Drain into a colander or strainer, and sit this over a bowl so excess water drains out.
- Rinse the beans at least three times a day by running water through them under the tap. In very dry weather you will need to make sure the beans on top do not dry out.
- They are ready for use when the little white sprout is no more than 1 cm/1/2 inch long.
- If you are not ready to use them immediately, store in a covered container in the fridge for a couple of days. If the tails start to go brown, you have kept them too long and they will no longer taste good.
- Use in salads or for Sprouted Mung Bean Curry.
- You can also sprout rice, wheat, chick peas, fenugreek seeds, etc, although the sprouting time varies.
1 cup dry mung beans - this will yield up to 4 cups sprouted beans, instructions below.
1 tablespoon coconut oil or ghee
1 teaspoon mustard seeds
1 teaspoon fenugreek seeds
*10 to 20 peppercorns - adjust to taste
2 tablespoons whole coriander seeds
½ teaspoon turmeric powder
*1 red chilli, or more, to taste
1 cup shredded coconut, fresh or desiccated
1 good pinch asafoetida
1 onion, medium, chopped
2 medium tomatoes, chopped roughly
curry leaves - several stalks
1 teaspoon salt or to taste
I can (270 ml) coconut cream (Ayam Premium is 100% natural)
Coriander leaf - for garnish
Lime or lemon wedges - to finish
Note: This curry can be easily made mild or hot. Go easy on the ingredients with a * if you want a mild curry suited to children, and increase them as much as you like for an adult palate.
- Heat 1 tsp of the oil in a skillet on medium heat.
- Add in the mustard seeds and allow to pop.
- Add the fenugreek seeds, peppercorns and coriander seeds.
- Constantly stir and cook till the spices give out a nice aroma.
- Add in the shredded coconut and keep stirring till the coconut dries out and browns somewhat.
- Put all of this in the blender and set aside.
- In the same pan, put the balance of the oil, and allow it to heat up.
- Add the chopped onion, chopped chilli, curry leaves, turmeric and asafoetida.
- Cook until the onion turns golden
- Combine this in the blender with the coconut mixture and the chopped tomatoes, adding sufficient hot water to make a smooth paste.
- Put the rinsed and drained mung beans in the pan, and add the paste from the blender. Add the coconut cream, stirring well. Add enough water to keep the mixture moist.
- Bring to the boil, then simmer for about 30 mins, or until the flavours have combined, and the beans taste cooked. Do not overcook - the beans do not need much cooking.
- Garnish with coriander leaves and lime or lemon wedges. You will be amazed by how much difference a little lime makes.
- Serve this by itself, or with basmati rice.