Sprouted bean salad

    1 hour 25 min

    The nutritional content of pulses and grains increases dramatically when they are sprouted – there is 60% more vitamin C and almost 30% more B vitamins in the sprout than in the original seed. Choose fresh-looking, crisp sprouts, preferably with the seed still attached. They will keep for up to 2 days in a plastic bag in the fridge.

    1 person made this

    Serves: 4 

    • 55 g (2 oz) dried apricots, chopped
    • 125 g (4½ oz) dried mango, chopped
    • 4 tbsp apple juice
    • 2 courgettes, cut into 1 cm (½ in) dice
    • 2 small heads chicory, halved lengthways and sliced across
    • 300 g (10½ oz) assorted bean and grain sprouts, such as mung, aduki and alfalfa
    • Dressing
    • 30 g (1 oz) fresh root ginger, peeled and finely chopped
    • 1 tsp wholegrain mustard
    • 2 tsp cider vinegar
    • 2 tsp clear honey
    • 3 tbsp sunflower oil
    • 1 tbsp poppy seeds
    • salt and pepper

    Prep:1hr25min  ›  Ready in:1hr25min 

    1. Put the dried apricots and mango in a salad bowl and spoon over the apple juice. Cover and leave to soak for 1 hour or until the juice has been soaked up and the fruit is plump.
    2. Add the courgettes, chicory, and bean and grain sprouts, and toss together to mix thoroughly.
    3. To make the dressing, first press the ginger in a garlic press until you have 2 tsp of ginger juice. Then whisk this juice with the mustard, vinegar, honey and salt and pepper to taste. Gradually add the oil, whisking until slightly thickened. Stir in the poppy seeds. Pour the dressing over the salad, toss and serve at once.

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