Sprouted Bean Salad with Mango
Nutrivore Score: 342
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.
Nutrition
Nutrition Facts
Sprouted Bean Salad with Mango
Amount per Serving
Calories
200
% Daily Value*
Fat
4
g
6
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
3
g
Sodium
310
mg
13
%
Potassium
528
mg
15
%
Carbohydrates
35
g
12
%
Fiber
9
g
38
%
Sugar
16
g
18
%
Protein
8
g
16
%
Vitamin A
1327
IU
27
%
Vitamin C
44
mg
53
%
Calcium
51
mg
5
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.