Quick Marinated Sprouted Beans

Name: Quick Marinated Sprouted Beans
Prep time: 10 min
Total time: 40 min
Yield: 4 servings
Cuisine: Quebecois
Ingredients: 2 cups sprouted beans (such as mung beans or lentils); 1/4 cup olive oil; 2 tablespoons apple cider vinegar; 1 tablespoon soy sauce (or tamari for gluten-free); 1 tablespoon honey; 1 teaspoon fresh ginger (grated); 1 clove garlic (minced); 1/4 teaspoon red pepper flakes (optional); 1 tablespoon fresh cilantro (chopped); Salt to taste; Black pepper to taste

40 min 4 servings Easy

All Recipes

A refreshing and nutritious side dish of marinated sprouted beans ready in minutes.

Prep

10 min

Total

40 min

Servings

Difficulty

Easy

Sprouted beans are a powerhouse of nutrients, offering a crunchy texture and a fresh taste. This quick marinated sprouted beans recipe is not only simple but also a perfect side dish to complement any meal. The marination enhances the natural flavours of the beans while adding a tangy twist. Sprouted beans are popular in many cuisines for their health benefits and versatility. They can be enjoyed raw or cooked, and when marinated, they absorb the delicious flavours of the dressing, making them a delightful addition to your meal plan.

Instructions

Prepare the dressing

In a small bowl, whisk together the olive oil, apple cider vinegar, soy sauce, honey, grated ginger, and minced garlic until well combined.

Pro tip: For a more intense flavour, let the dressing sit for 10 minutes before using.

Combine beans with dressing

In a large glass bowl, add the sprouted beans. Pour the dressing over the beans and toss gently to coat evenly.

Pro tip: Ensure all beans are well coated for maximum flavour absorption.

Add seasoning

Sprinkle red pepper flakes, chopped cilantro, salt, and black pepper over the beans. Toss again to distribute the seasonings.

Pro tip: Adjust the amount of red pepper flakes according to your spice preference.

Marinate

Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavours to meld.

Pro tip: For deeper flavour, marinate for up to 2 hours.

Serve

Remove from the fridge, stir once more, and serve chilled as a side dish or topping.

Pro tip: Garnish with additional fresh cilantro before serving for extra freshness.

💡

Tips & Tricks

Use fresh, crisp sprouted beans for the best texture.
Chill the marinated beans before serving for enhanced flavours.
Experiment with different herbs to suit your taste.
Use a glass container for marinating to avoid any metallic taste.

Frequently Asked Questions

What is a fève germée?

A fève germée is a sprouted bean, which has been allowed to germinate and grow a small shoot.

How to use sprouted beans as a side?

Marinate them with a dressing, chill, and serve as a crunchy, refreshing side dish.

Can I change the ingredients?

Yes, you can adjust the herbs and spices to match your taste preferences.

How long to marinate sprouted beans?

Marinate for at least 30 minutes, but up to 2 hours for more flavour.

How to store marinated sprouted beans?

Store them in an airtight container in the fridge for up to 3 days.

Serving Suggestions

This quick marinated sprouted beans recipe can be served as a refreshing side dish alongside grilled meats or as a topping for salads. Pair it with a light vinaigrette and crusty bread for a complete meal. Make-ahead tip: Prepare the sprouted beans up to a day in advance for even more flavour. Store in an airtight container in the fridge and consume within three days for optimal freshness.

Nutrition per serving

180

Calories

Protein

12g

Fat

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