Mung Sprouts : Information and Home Sprouting

Mung sprouts or sprouted whole pesarapappu are a tasty alternative to mid-meal snacks. They also make healthy salad/ breakfast options. When compared to dried legumes, sprouts are more nutritious and more digestable being richer in minerals and vitamins and lower in carbohydrates and calories. Coming to mung (moong) in particular, the sprouted versions are considered to be 8.3 times more nutritious than the dried bean. The total carbohydrate content in sprouts decreases by an average of 15% where as the protein content increases by as much as 30%. There is also a significant increase in the amounts of calcium, potassium, iron, phosphorous, sodium and Vitamins B1, B2, B3, C.



Sprouts are also easier to digest than dried beans. This is because the food available to the seed is broken down to easily digestable forms for the seedling to grow. In other words, complex fats and carbohydrates are broken down to simpler, easy to digest forms. Another significant advantage towards consumption of sprouts is the significant elimination of objectionalble gas forming properties of daals (lentils). Gas formation is mostly attributed to the presence of oligosaccharides. Oligosaccharides are reduced by 90% in sprouts.

Making Sprouts at Home:
Sprouting is an easy process. I personally do not like store bought sprouts for the following reasons:

• I dont get to choose the texture of the sprouts
• They spoil much faster

Sprouting:
Step 1: Take a large mixing bowl and soak whole mung beans in water for 8 to 12 hours.
Step 2: Drain the water completely, manually or by placing in a colander.
Step 3: Line a bowl or colander with a damp towel. Place soaked mung. Cover with another damp towel and place in a cool dark place (like the interior of an unplugged oven or microwave) for 8 to 12 hours. This produces baby sprouts.
If you like softer sprouts, continue to step 4.
Step 4: Rinse sprouts with water and drain. Place in bowl lined with damp towel. Cover with another damp towel and place in a cool dark place for another 8 to 12 hours.
If you like larger sprouts, continue to step 5.
Step 5: Rinse sprouts with water and drain. Place in bowl lined with damp towel and cover with another damp towel. Place in a cool dark place for another 8 to 12 hours.

It is best to use cotton or linen towels for sprouting.

Nutritional Information:
1 cup of raw sprouts: (From 1/4 cup dry mung beans)
Calories: 31
Calories from fat: 2
Total fat: 0 mg (0% of DV)
Satuarated fat: 0 mg (0% of DV)
Trans fat: 0 mg
Cholesterol: 0 mg
Sodium: 6 mg (0% of DV)
Carbohydrate: 6 gms (2% of DV)
Dietary Fiber: 2 gms (7% of DV)
Sugars: 4 gms
Protein: 3 gms

Vitamin A: 0% of DV
Vitamin C: 23% of DV
Calcium: 1% of DV
Iron: 5% of DV

The above information is based on a 2000 calorie diet. Percentage of Daily values may change with individual dietary requirements.

Breakdown of Caloric Values:
Carbohydrates: 70% Fats: 5% Proteins: 25%