Sprouted bean salad

May 22, 2017 | Salads and Soups | 0 comments

Sprouted beans contain many more enzymes which are a type of protein and these improve in nutritional value when sprouted than if eaten normally.   They are a fun and easy thing to grow, but whether you grow your own or buy them, this is a really simple little salad to throw together.


Serves 2

  • 1 cup assorted sprouted beans ie alfalfa, mung beans, chick peas
  • ¼ teaspoon salt
  • ½ large ripe mango, diced
  • ½ small ripe avocado, diced or sliced
  • ⅛ cup roasted almonds
  • ¼ cup chopped fresh coriander

For the dressing:

  • freshly squeezed lime juice – 1 lime
  • 1 tbsp olive oil
  • ½ teaspoon honey
  • Pinch sea salt
  • ½ clove garlic, minced
  • 1 tbsp chopped fresh coriander

Nutritional Benefit:

Alfalfa beans are a good source of vitamin K needed for blood clotting and to help lay down calcium in the bones. Mango provides potassium which helps maintain good blood pressure and prevents fluid retention.


  1. Put all the beans, mango, avocado, almonds and coriander in a bowl and gently mix.
  2. drizzle over the dressing as below.
  3. Season to taste.
  4. To make the dressing: in a food processor blend the lime juice, coriander, olive oil, garlic, honey and salt together for about 15 seconds.

To sprout your own beans:

N.B. This is a general method, some beans have specific requirements.

  1. You will need a large glass jar, you can buy special ones from some health food shops, or make your own by using a large jam jar and put muslin across the top of it ( allowing air to go in and out) and secure with an elastic band.
  2. Rinse the seeds well in cold water and put in your jar.
  3. Add warm water to cover the seeds and leave overnight to soak.
  4. In the morning drain (by tipping the water out through the holes.
  5. Then rinse the seeds thoroughly.
  6. Put the jar in a dark place at room temperature.
  7. For the next 3-5 days continue the process (or until fully sprouted) by rinsing the beans and draining them. Do this 2-4 times a day.
  8. Put in the fridge, they should last a few days.