I love beans. They’re a nutritional powerhouse full of protein, fibre, iron, B-vitamins, and carbohydrates. Replacing meat with beans can contribute to a healthier diet overall, and help reduce the ecological costs of animal farming.
Beans are the seeds of plants. Given some moisture, they will readily sprout roots and shoots. During the sprouting process, enzymes change the nutritional composition of mung beans– iron and phosphorus in the beans are more readily absorbed, vitamin C and folic acid content increases, and digestibility of protein is improved.
This recipe is inspired by The Settler’s Cookbook– A Memoir of Love, Migration, and Food by Yasmin Alibhai-Brown. The novel documents the histories of East Indian settlers in Uganda and East Africa. These stories are interlaced with recipes for delicious Indian-African dishes; a true testament to the significance of food in her culture, as well as her life as a woman of the Indian diaspora.
The most addictive part of this dish would have to be the sour-salty-spicy taste from the lime, salt, and chilies. I ate it wrapped in some store-bought roti, which made a delightful lunch.
Sprouted Mung Bean Wrap
- 1 cup dry whole mung beans
- 2 tbsp oil
- 3/4 tsp whole brown mustard seeds
- 3/4 tsp whole cumin seeds
- 3/4 tsp ground dried turmeric
- 1 tsp ginger, minced
- 1 tsp garlic, minced
- 1 tsp green chili, minced
- 1 dried red chili, broken in half
- 1 cup water
- 4 tomatoes, diced
- 1 tsp ground cumin
- 1 tsp ground coriander
- Salt to taste
- Juice from 1 lime
- 6 cooked rotis
- In a bowl, soak the mung beans in water for 24 hours at room temperature. Beans will expand to about twice their size during the sprouting process, so using a larger bowl is wise.
- Rinse mung beans, add some water (not enough to completely cover, but about half of the beans should be submerged). Place a damp cloth on top. Allow to sit for 12-24 hours. The beans should have tiny shoots by now. Rinse and drain before using.
- In a large pot over medium-high heat, add oil. When hot, add mustard and cumin seeds. When the popping slows down, add turmeric, ginger, garlic, and chilies. Cook until aromatic but not burnt.
- Add water and diced tomatoes. Bring to a boil and simmer for 5 minutes.
- Add sprouted mung beans, cook over medium heat until almost all the water is absorbed/ evaporated, about 10-15 minutes.
- Season with ground coriander, cumin, salt, and lime juice. Serve with warmed rotis.