Each kind of sprout has its own shape, taste,
and texture. Here are some of the more common types...
Probably the most familiar sprouts are those of alfalfa and mung bean
seeds, but many food plants, ranging from lentil and soybean to watercress,
radish, sunflower, and mustard, have seeds that, when moistened, will germinate
to yield edible shoots. This growth from seed to sprout is accompanied by
changes in nutritional value. Most of the carbohydrate and fat in the seed
is utilized for growth. And although there is a dramatic increase in nutrients
over the amount in the seeds, this does not make sprouts an outstanding
source of nutrients compared to other vegetables. Perhaps their greatest
nutritional value lies in their high vitamin C content. Unsprouted grains,
although a useful source of protein and B vitamins, contain very little
vitamin C yet after three to four days of growth, this has increased by
anything up to 600%. Early mariners practiced sprouting in order to ward
off scurvey.
When seeds are sprouted, the enzymic action separates the calcium and the
phosphorus so that they can be more easily assimilated. THis also happens
to many other elements found in seeds. In most, the peak of nutritional
concetration is reached by by the third day, after which some of the nutrients
are used to nourish the growing plants.
Varieties
Each kind of sprout has its own shape, taste, and texture. Here are some
of the more common types.
Adzuki bean: These very sweet lentil-shaped beans form fine, grasslike
sprouts, with a nutty taste and texture. Add them to stir-fries or eat them
raw.
Alfalfa: These threadlike white sprouts, with tiny green tops and a mild,
nutty flavor, are a favorite in salads and sandwiches.
Clover: An alfalfa sprout look-alike, most clover sprouts are produced
from red clover; these tiny seeds resemble poppy seeds.
Daikon radish: Often marketed as kaiware, these upright sprouts have silky
stems, leafy tops, and a peppery-hot taste. They add tang to salads, sandwiches,
and cooked dishes.
Mung bean: This is the classic bean sprout most people are familiar with.
These thick white sprouts are a staple in Asian dishes and are excellent
in stir-fries, soups, and salads.
Soybean: Larger and more strongly flavored than mung bean sprouts, and
a rich source of protein, soy bean sprouts are used in salads and casseroles.
Soybean sprouts contain small amounts of toxins that can be harmful, if
eaten often and/or in large quantities. To prevent complications, cook sprouts
for at least five minutes. If you consume them infrequently, there's no
need to cook them.
Sunflower: These are mildly flavored, like alfalfas, but much crunchy.
Growing Sprouts
Grains and seeds suitable for sprouting can be purchased at health food
stores, or some supermarkets. Do not use seeds sold for sowing as these
may be treated with mercurial compounds.
Special sprouting equipment is available to buy but it is not necessary.
All that is required is a small crock which can be easily wasked - an earthenware
soup bowl or a large glass jar, with an air permeable cover - such as a
peice of muslin. The seeds must have air, a few seconds of time each day,
fresh water, and a warm dark place to germinate.
Put about 2 tablespoons of the beans/seeds you have decided to sprout into
the container, cover with tepid water and leave to soak overnight. In the
morning, rinse well and strain off the surplus. The seeds should be damp
but not lying in water. Do this twice a day for three days and hey presto!
sprouts.
Advantages of Sprouting
- generation of vitamin C
- breakdown of phytic acid and release of calcium and iron
- increased digestibility
Storage
Sprouts can be refrigerated (loosly packed) for up to 3 days; tightly
packed sprouts will be crushed and begin to decay quickly. Do not wash them
before storing; plan to keep bagged sprouts for no more than three days.
Boxed sprouts will stay for four to five days; snip the sprouts as needed,
leaving the tangle of roots in the box. Check your stored sprouts frequently
and be sure to remove any that have become slimy or discolored.
Preparation
Slender leafy sprouts, such as alfalfa and radish sprouts, are tastiest
when eaten raw, but sturdy mung bean sprouts and soybean sprouts are also
delicious stir-fried for two to three minutes. The finer sprouts can be
used in stir-fries, but should not be added until the last 30 seconds of
cooking time. The brief heating will help to preserve their crispness.
