by Jasmin

Sprouted black bean.

As I explained in the how to sprout chickpeas articles, beans (or legumes) contain a particular type of non-digestible carbohydrate that requires a specific type of enzyme to break down. Since the human body lacks that enzyme, the non-digestible carbohydrate can pass through the stomach and small intestine undigested to enter the large intestine, where it’s broken down by gut bacteria. Which results in gases production and therefore flatulence and bloating. Sprouting neutralises the anti-nutrients causing the bloating which makes them easier to digest and improves the nutritional value of the legumes in question.

How to sprout black beans ?

  1. Soak the black beans in 3 times their amount in fresh water for at least 12 hours or overnight. The beans will double in size so choose a large enough bowl.
  1. The next day (or after 12 hours), strain the black beans and rinse them with fresh water.
  1. Spread your soaked beans on a large glass dish and cover it with a cotton kitchen towel as shown in picture below.
  1. Now all you have to do is rince the black beans twice a day (once in the morning and once in the evening), strain them and put them back into the dish.
  2. After 3 – 4 days your sprouted black beans will be ready.

Notes: trust the process ! Some of the black bean may look intact and whole from the outside but; don’t be fooled; they’re sprouting from the inside.

Sprouted black beans.

How to cook sprouted black beans ?

Rince the sprouted black beans one last time and put them in a pot, fill with fresh water, put the lid on and allow to cook on low heat for 3 hours or until they’re tender. Otherwise you use a slow cooker if you have one. If the beans are easily mashed between your fingers they’re ready. Turn the heat off, and let them cool down in the cooking pot.

How to store sprouted black beans ?

You either freeze them raw in zip bags until needed then cook them as mentioned previously. Or cook them first then transfer them along with their juice into a glass jar and store in the fridge up to 14 days. Mind changing the liquid mid way with fresh water and salt. You can also fil zip bags and freeze them cooked until needed.

How to eat sprouted black beans ?

Just like non sprouted black beans ! Mash them with spices and cooked onions to form patties for your vegan burgers. As a Mexicain style stew served with rice, as a quinoa salad with chopped cucumber and cherry tomatoes with a killer vinaigrette dressing or in a classic burrito.

Mouth-watering Recipes Using Beans

Vegan kofteh & tofu skewers
Vegan Moroccan Kofta Tajine

Latest Content

The best vegan vitamin D3 at Jumia store
How to choose B12 supplements ?
And where to find them ?
3 Bloat free protein sources

You might also like

How to sprout chickpeas ? And you should too ?
Nutrient deficiencies: interview with Dr Ilham AZGHARI

0 0 votes
Did you like this ?
Notify of
Inline Feedbacks
View all comments
Would love your thoughts, please comment.x