Sprouted Bean Salad

by angelika on February 17, 2011

Have you ever thrown together a few ingredients that you thought might sound good together, and the result far exceeded your expectations? Well that is what happened to me with this salad. I bought this giant bag of Tru Roots sprouted bean trio, having never seen anything like it before. It is a combination of sprouted mung, lentil and adzuki beans. Beans that cook in 15 minutes! Seems to good to be true, right? Sprouting beans releases their enzymes and makes them a lot easier to digest. I am not sure what cooking them does to the sprouts, but they sure did taste amazing. They have a bite to them, unlike cooked beans, yet they don’t taste raw at all. Paired with fresh apple and feta in a light orange vinaigrette, it was truly divine. 
Sprouted Bean Salad
1 cup sprouted bean mix
1 granny smith apple, 1″ cubes
2 scallions, diced
juice of half an orange
2 tbs olive oil
2 tsp apple cider vinegar
1 cup feta, 1″ cubes 
1/4 cup italian parsley, minced
salt and pepper to taste
If you can’t find the sprouted beans, this same idea would be great on a lentil salad. I highly recommend trying the sprouted beans if you can find them. We really enjoyed them. 
The package directions say to bring 1 cup of beans and 3 cups of water to a boil. Reduce to a simmer and cover for 5 minutes. Then turn off the heat and let them sit, covered, for 10 minutes. If you use lentils cook them al dente. 
Once cooked I drained the beans and put them into a bowl with the chopped apple and scallion. You can mix the dressing in a small bowl, but I just poured the juice, oil and apple cider vinegar right on top. Do not salt the dressing, feta is pretty salty so you will want to mix that in before you salt the dish. Add the feta and parsley and stir gently, so as not to break up the feta. Salt and pepper to taste. 
I found that letting this salad sit, dressed, for half an hour really helped develop the flavors.  Don’t get me wrong, it was spectacular from the get go, I ate several spoons full from the mixing bowl. That said, the extra time did give it an extra something. We have made this salad twice, and each time I had hoped for left overs to bring to work the next day. Alas, none of it made it back to the fridge. Clearly I will need to double the recipe next time. 
As and aside, I chunky pureed a serving of this salad with a tablespoon of creme fraîche for baby girl, who is teething (read-cranky) and have a hard time with crisp foods like the apple. It was spectacular. Stephen kept stealing from her bowl. He insists I make this version as a dip for our next party. I am thinking of maybe stuffing mushrooms with it. I’ll keep you posted. 
A votre santé! 

{ 2 comments… read them below or add one }

Kate February 23, 2011 at 8:04 pm

I honestly ate the ENTIRE bowl of this salad … it's THAT good!
Did you try your leftover sprouted beans in a black bean burger yet???

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suki @ [Super Duper Fantastic] March 18, 2011 at 6:56 pm

We bought the bean trio and have put it in salad. It's great! :)

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