Sprouted Falafels and Broad Bean Boumous with salad
FOR THE HOUMMOUS
- 200 g Fresh Broad Beans
- Zest of 1 Lemon plus half the juice
- Handful OF Mint leaves
- Extra Virgin Olive Oil
- Salt and Pepper to taste
FOR THE FALAFEL
- 200 g sprouted Mung Beans
- 2 Shallots – roughly chopped
- 8 Garlic cloves
- Bunch of Parsley (approx. 30g)
- Small bunch of Coriander (approx. 15g)
- 0.5 tsp Coriander Seeds
- 0.5 tsp Black Peppercorns
- 1 tsp Turmeric
- 1 Pinch of Nutmeg
- Juice of ½ a Lemon
- 3 tbsp Rice Flour
- 1 tsp Baking Powder
- 1 tbsp Extra Virgin Olive Oil
- 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.
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.
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).
Pop them back in the container, cover and leave for a further 12 hours.
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.