Sprouted bean salad

Dear foodies,

Close on the heels of the sweet & savory chickpea and sweet potato salad, I have another salad recipe for you. This one uses a different set of beans and fresh veggies in it. I've been trying to add more protein in my diet. For a vegetarian, beans and legumes are an excellent source of protein, apart from soy and dairy products. Instead of using canned beans - which are more expensive, may contain high amounts of sodium, and not always the right texture for your recipe - re-hydrating dried beans at home is a far better option. You also get the added advantage of sprouting them when you do this and can control the texture of the final product.

I bought some garbanzo beans, kala chana, yellow and green split peas, kidney beans and some black eyed peas to kick start the dried bean collection in my pantry. The bulk bins at the store are a great boon here. I can pick 3-4 varieties and buy just a cup or two of each instead of investing on a whole bag of them. When I get into the mood of prepping the beans, I almost always over do it :D So on the same evening I'll have numerous odd sized bowls sprawled across the counter-tops, each holding a different kind of bean for soaking. And then for the next few days, I'll pressure cook them batch after batch, storing a few bowls of soaking beans in the fridge to stop them from spoilage after day 1. Changing the water every 10-12 hrs helps too. Once pressure cooked, I portion them out into plastic bags and send them into the freezer to await their cooking turn. I cannot tell you how convenient having a bag of these pre-cooked beans are when it comes to making a quickie meal.

I leave out a few handfuls of each bean to sprout so I can snack on them or to even use in stir fry's. (Sprouting guide from the Bee & Jai). Here is a quick salad that I made with a few of them.

Mixed Sprouted Beans Salad

(serves 4)

Ingredients:

• 2 cups - mixed sprouts (here I used yellow split peas, kala channa/black chickpeas)
• 3/4 cup - English cucumber, diced
• 1/2 cup - Red bell pepper, diced
• 1/2 cup - Carrots, diced
• 1/2 tsp - Mustard seeds
• 1/4 tsp - Cumin seeds
• 1/2 tsp - Urad dal
• 1/4 tsp - Ginger, finely minced
• 1/4 tsp - Red chilli powder or to taste
• a pinch of turmeric
• 1/2 Tbsp - Olive oil
  
• 4-5 Mint leaves
• Salt to taste
• Squeeze of lemon juice

Method:

1. Heat oil in a pan, splutter the mustard and cumin seeds, add the urad dal and allow it to turn a slight orange color.
   
2. Add turmeric and ginger, saute for a few seconds. The diced peppers & carrots go in next, cook just for a couple of minutes to get rid of their rawness.
3. Next add the sprouts, cover and saute about 2-3 mins.
4. Take off the heat, allow it to cool a bit and add diced cucumber, mint leaves, lemon juice, salt and chilli powder. Taste and adjust for seasonings. This salad can be served warm or at room temperature.

This is a nice crunchy salad with a tangy, fresh feel to it, and its mighty filling too. A pinch of roasted cumin powder or chaat masala would also be great here. I had found some fresh colored carrot tops at the store which were put to good use here. I am really looking forward to the fresh spring produce to get to the groceries stores here. Tired of looking at everything being shipped from Mexico or Peru or some place far far away, walking through the aisles feels more like a travel expedition now.