Pinto beans sprouts
Pinto bean sprouts like the other sprouts I posted are also very easy grow. But there are differences in the soaking time and the sprouting time.
While chickpeas and lentils need only 8 – 12 hours of soaking and will start sprouting 24 hours after drained, I find pinto beans needed to be soaked for 24 hours and did not start sprouting until the 3rd day after drained and may take longer depending on the room temperature (one of my batches took 4 days because my house was on the cool side).
At the end of the 3rd day when the beans start to sprout (roots are between 1/16 – 1/4 inch in length) I rinse the sprouts and cook them for 10 – 15 minutes (sprouted beans cook a lot faster). Cool the cooked sprouts, package, label and freeze for future use (I like to prepare a big batch, 2 – 3 cups dry pinto beans at one time).
Like all sprouts they are low fat, high fiber and a good source of protein, vitamins and minerals. I read that sprouted beans are more nutritious than dried beans.
If you are an individual who have problem digesting dried beans, try the sprouts. Sprouting changes the dried beans to a vegetable (think mung bean sprouts). Sprouting also changes the indigestible carbs in dried beans to digestible carbs.
Place pinto bean sprouts in a pot, add about ¼ – ½ inch of water. Bring to a boil, cover and simmer for 10 – 15 minutes, gently stirring once or twice. Leave the sprouts in the pot to cool, they will absorb any water leftover from simmering.
Method 1 – Spread cooled pinto bean sprouts on a plastic wrap lined rimmed baking sheet, cover with another sheet of plastic wrap and place in freezer. Once frozen remove to a freezer bag or container. Date, label and return to freezer. This freezing method is known as IQF (individual quick frozen).
Method 2 – Package into individual meal sized portion. Date, label and freeze.
Uncooked - Add to soups, stews, chilis, rice, etc.
Cooked - Add to salad, substitute for canned pinto beans, and of course can be added to soups, stews, chilis, rice, etc.
My favorite use is to make brown rice and beans (measure brown rice into pot. rinse, add water, toss in some cooked pinto bean sprouts (frozen from the freezer) and cook as usual).
What you will need:
a clean colander
pinto beans, picked over carefully to get rid of any debris and broken seeds
Left, dry pinto beans. Right, soaked pinto beans (after 24 hours)
(Click on photo to enlarge)
2. Drain soaked pinto beans and spread in colander (no need to line), cover beans with a layer of paper towel. Spray with cool water, drain well. Place colander in a warm spot. Do not place in a closed cabinet where there is no air circulation. I keep mine on the kitchen counter.
3. Rinse pinto beans with cool water 2 – 3 times daily, drain well after each rinse. Return colander to warm spot. Do not allow paper towel to dry out between rinses.
This is what the sprouts look like after 3 days, most of the beans have sprouted and the roots are between 1/16 - 1/4 inch in length. This is the stage I rinse and cook them, both the sprouted and the unsprouted ones.
For this post, I started out with 8 ounces (1 cup) of pinto beans and ended with about 1¼ pounds (about 2½ cups) of sprouts.
Copyright © by Norma Chang
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