Sprouted Bean Salad with Mango is a unique and nutritious side dish, perfect for barbecues, potlucks, and meal prep. Sprouting the beans can make them easier to digest for some people.
Featured Ingredients
On average, legumes are the most nutrient-dense starchy plant foods we can choose. Thanks to their high fiber content and abundance of phytonutrients, legumes provide a wide range of health benefits, including supporting overall health and promoting greater longevity!
A 1-cup serving of mango delivers at least 10% or more of the daily value of 10 different nutrients including vitamins, minerals, and phytonutrients. Mango is a top food source of myo-inositol, an important vitaminlike compound which has been shown to improve insulin sensitivity and reduce anxiety.
Spearmint is a super nutrient-dense food, particularly rich in iron, manganese, and polyphenols. Dried spearmint is conveniently available year-round and is a simple and easy way to boost the nutrient density of any meal.
Sprouted Bean Salad with Mango
Ingredients
- 1/2 cup cowpeas like black-eyed peas, organic
- 1/2 cup mung beans organic
- 1/2 cup lentils orange or green, organic
- 5 cups mango or papaya about 3 mangoes or 1 papaya
- 3/4 cup green onions greens tops and white parts
- 2 tablespoons green chilies canned diced, optional
- 1/4 cup cilantro fresh, minced
- 1/4 cup mint fresh, minced
- 1 teaspoon sea salt
- 1/4 cup lemon juice fresh squeezed
- 2 tablespoons olive oil extra virgin
- 1 teaspoon black cumin seed oil
Instructions
- Rinse beans thoroughly, pick out any debris, and place in a large glass jar. Cover with lukewarm water and soak for 6 to 8 hours. Drain and rinse well.
- Seal the jar with a mesh sprouting lid or cheesecloth held on with a rubber band, gently shaking to distribute the chickpeas to allow for airflow. Place jar on an angle so water can drain and air can circulate, and let sit on the countertop, out of direct sunlight. Two to three times daily, rinse the beans by filling the jar with water, swirling gently, and then pouring out the water through the sprouting lid or a sieve. Place jar back at an angle to allow for airflow and drainage. Sprouts should appear within 24 hours.
- Place beans in a pot with enough water to cover by 3 inches. Skim off any skins that float to the top. Bring to a boil and reduce to maintain a simmer for 15 to 20 minutes, until beans are soft. Drain and refrigerate until cool, at least 1 hour.
- Toss beans with remaining ingredients. Return to fridge to marinate for at least 1 hour.
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