All pulses contain a substance called phytic acid which binds to minerals such as magnesium, calcium, iron, copper and zinc hindering their absorption. Soaking and sprouting helps to neutralise the phytic acid allowing those nutrients to be freely absorbed. Sprouting also starts to break down the complex sugars found in pulses that can be responsible for that bloated, gassy feeling making them easier to digest. Sprouting is super easy. It takes a few days to do, but you don’t actually have to do very much in that time. If you’re going to do it regularly then it makes sense to invest in a sprouting dish (£10-20), but otherwise a large lidded casserole dish lid or bowl with a tea towel over the top will do. Mung beans like to be in a dark place otherwise they can taste a little bitter

 200 g Fresh Broad Beans
 1 Zest of Lemon plus half the juice
 1 Handfull Mint leaves
  Extra Virgin Olive Oil
  Salt and Pepper to taste
 200 g sprouted Mung Beans
 2 Shallots – roughly chopped
 8 Garlic cloves
 50 g Fresh Parsley
 15 g Small bunch of Coriander
 0.50 tsp tsp Black Peppercorns
 0.50 tsp Coriander Seeds
 1 tsp Turmeric
 1 Pinch of Nutmeg
 Juice of ½ a Lemon
 1 tbsp Rice Flour
 1 tsp Baking Powder
 1 tbsp Extra irgin Olive Oil

1

Add your beans to the dish or bowl and cover with water – remember they will eventually double in size so make sure you have something big enough.

2

Let the mung beans soak for a few hours and then rinse well in a sieve (other pulses such as chickpeas need much longer to soak, usually overnight)

3

Pop them back in the container, cover and leave for a further 12 hours.

4

Rinse and drain again. Continue to rinse and drain a couple of times a day for a total of 3 days – on the second day you will see the root starting to come out and on day three they will be fully sprouted and ready to eat.

They will store in the fridge for a few days if you do not use then immediately and can also be eaten raw and used in salads.
Make the houmous first and leave to one side whilst you make the falafel.
Broad Bean Houmous
5

Boil or steam the beans for 5 mins, until tender, drain and then plunge into ice cold water – this helps to keep the vivid colour.

6

Put the beans, lemon zest and juice, and mint into a food processor and pulse. Keeping the processor running add a steady stream of the olive oil until it’s a good consistency – you will need somewhere around 60-70ml (4-5 tbsp.) of oil. Add salt and pepper to taste and top with a little olive oil.

Sprouted Falafels
7

Line a baking tray or two with parchment paper and preheat the oven to 190°C (GM 5)

8

Cook the sprouted mung beans for 10-15 minutes in double the amount of water. Drain and set aside.

9

In a food processor add the shallots, garlic, parsley, coriander, coriander and cumin seeds, black peppercorns, turmeric, nutmeg and lemon juice and blend until it resembles a chunky puree.

10

Add the mung beans and pulse until broken down but not fully pureed. Add the flour and baking powder and mix in well with either your hands or a wooden spoon.

11

Form into small even sized patties with your hands and then brush both sides with olive oil.

12

Bake for 20 minutes and then turn and bake for a further 10 minutes

13

Serve with the broad bean houmous and a salad of mixed leaves, grated carrot, cucumber and radish drizzled with extra virgin olive oil and lemon juice.

Ingredients

 200 g Fresh Broad Beans
 1 Zest of Lemon plus half the juice
 1 Handfull Mint leaves
  Extra Virgin Olive Oil
  Salt and Pepper to taste
 200 g sprouted Mung Beans
 2 Shallots – roughly chopped
 8 Garlic cloves
 50 g Fresh Parsley
 15 g Small bunch of Coriander
 0.50 tsp tsp Black Peppercorns
 0.50 tsp Coriander Seeds
 1 tsp Turmeric
 1 Pinch of Nutmeg
 Juice of ½ a Lemon
 1 tbsp Rice Flour
 1 tsp Baking Powder
 1 tbsp Extra irgin Olive Oil

Directions

1

Add your beans to the dish or bowl and cover with water – remember they will eventually double in size so make sure you have something big enough.

2

Let the mung beans soak for a few hours and then rinse well in a sieve (other pulses such as chickpeas need much longer to soak, usually overnight)

3

Pop them back in the container, cover and leave for a further 12 hours.

4

Rinse and drain again. Continue to rinse and drain a couple of times a day for a total of 3 days – on the second day you will see the root starting to come out and on day three they will be fully sprouted and ready to eat.

They will store in the fridge for a few days if you do not use then immediately and can also be eaten raw and used in salads.
Make the houmous first and leave to one side whilst you make the falafel.
Broad Bean Houmous
5

Boil or steam the beans for 5 mins, until tender, drain and then plunge into ice cold water – this helps to keep the vivid colour.

6

Put the beans, lemon zest and juice, and mint into a food processor and pulse. Keeping the processor running add a steady stream of the olive oil until it’s a good consistency – you will need somewhere around 60-70ml (4-5 tbsp.) of oil. Add salt and pepper to taste and top with a little olive oil.

Sprouted Falafels
7

Line a baking tray or two with parchment paper and preheat the oven to 190°C (GM 5)

8

Cook the sprouted mung beans for 10-15 minutes in double the amount of water. Drain and set aside.

9

In a food processor add the shallots, garlic, parsley, coriander, coriander and cumin seeds, black peppercorns, turmeric, nutmeg and lemon juice and blend until it resembles a chunky puree.

10

Add the mung beans and pulse until broken down but not fully pureed. Add the flour and baking powder and mix in well with either your hands or a wooden spoon.

11

Form into small even sized patties with your hands and then brush both sides with olive oil.

12

Bake for 20 minutes and then turn and bake for a further 10 minutes

13

Serve with the broad bean houmous and a salad of mixed leaves, grated carrot, cucumber and radish drizzled with extra virgin olive oil and lemon juice.

Sprouted Falafels and Broad Bean Houmous with Salad