Sprout A Winter Garden

14 November, 2005 (19:17)

Recipes: How to Sprout, Sprout Salad and Sandwich ideas, Falafal (Fried Chickpea Balls)

By Rae Udy

When the weather gets cold it’s time to start a sprout garden. Sprouting dried beans, whole grains and seeds is a simple an inexpensive process that greatly increases the nutritional values. When sprouted, theses foods develop nutrients not present before, such as vitamin C.
Sprouting decreases cooking time for beans to minutes instead of hours. Chickpeas, soybeans, pintos and other whole beans should be sprouted about three days or until sprout is one-quarter inch long. Steam sprouted beans until tender and add to soups and stews.
Mung beans sprouts are frequently used in Chinese food and are delicious eaten fresh. Sprout three days or until two inches long.
Whole grains have a sweet and nutty taste when sprouted, but do not allow to sprout too long or they will turn bitter, about one-eighth inch is perfect. Steam sprouted grain for ten minutes and serve as a side dish, or chop fine and add to bread or muffin dough.
Sprouted seeds can be hot and spicy, like mustard and radish seeds, or crisp and tart, like alfalfa sprouts. Sprout these seeds about two or three days or until one and one-half inch long. Delicious and nutritious served fresh in salads and sandwiches.
Stuff warm pita bread pockets with crisp alfalfa sprouts and Falafel (chickpea balls) for a high-protein, low-cholesterol sandwich.
Buy only untreated seeds, beans and grains to avoid chemicals in processing and increase germination rate of your own ‘sprout garden.’

SPROUTING
Sprouting is easiest in a wide-mouth quart or one-half gallon jar. Put one or two tablespoons seed in the jar. Wash and fill jar one-half full with cold water. Place a piece of cheesecloth over the top of jar and secure with a rubber band. Soak overnight. Drain off water. Leave cheesecloth intact while rinsing with warm water. Drain well. Shake jar to allow as may seeds as possible to cling to jar. Set aside out of direct sunlight. Continue rinsing and draining in the morning and at night until sprouts have reached desired length, two or three days. Wash with cold water. Drain well. Store in a tightly covered jar in the refrigerator.

FALAFEL
(Fried Chickpea Balls)
2 cups sprouted chickpeas or garbanzo beans
1 cup whole wheat bread crumbs
¼ (one-quarter) cup finely chopped onion
1 egg or soy egg substitute
2 Tablespoons fresh parsley, chopped fine
2 cloves garlic, finely minced
1 Tablespoon soy sauce
½ (one-half) teaspoon baking soda
½ (one-half) teaspoon curry powder
Oil for frying
Mash chickpeas in a large bowl or process in blender until smooth. Add bread crumbs, onion, egg, parsley, garlic, soy sauce, baking soda and curry powder. Mix well. With wet hands, shape into twenty-four one inch balls. Deep fry in hot oil for three minutes until very crisp, or bake on lightly oiled cookie sheets in preheated 350 degree oven for twenty minutes or until golden and very crisp. Drain on paper towels. Serve warm in pita bread for a hearty sandwich or arrange on a platter with a low-fat dip to serve as a snack or appetizer. Also great added to spaghetti sauce as a ‘meatball.’

Posted in Salad and Salad Dressings, Vegan and Vegetarian Sandwiches, Vegan and Vegetarian Side Dishes, Vegan Main Dish, Vegan Snacks, Vegetarian Appetizers, Vegetarian Main Dish

Comments

Comment from rae
Date: September 21, 2015, 6:23 pm

Thank you for your comment. Rae

Write a comment