My Favorite Lunch, and How to Sprout a Mung Bean

Over a delectable dinner after a class I taught last night, a student posed this question: What do you eat for dinner on a regular basis? A seemingly simple question, but it was one that presented me with a quandary, as there is no normal routine here. I have a pretty active and busy life and my dinners don't really consist of a particular formula or a pick from the list of my favorite dishes. Nope, not even for special occasions do I plan much in advance and shop for special ingredients - except for my classes of course! Nah, I normally just look around to see what I have on hand and brainstorm from there. Usually I focus on whatever farmer's market produce is hanging out in my fridge, and of course, I also figure in what I have already eaten throughout the day, striving for the balance that I know is right for my body.

Lunch, however, is a different story. I have been making variations on my favorite lunch for years now, and I am excited to share it with you here. It might sound fancy or "gourmet," but really it is a simple and satisfying bowl of nutrition that is great for lunch, wherever you are. It's as good at your desk if you work from home or a few hours after assembly if you take it along in a container if you're on the go or at the office. Here it is:

It consists of several different components, and of course you can add in whatever you like. This is just a formula and idea to build off of. What we are going to talk about here is the sprout component - mung bean sprouts in particular. 

Sprouts rock. Basically, you are taking dormant seeds and bringing them to life to grow a supremely superb source of nutrition that is a fantastic addition to any diet. Home-grown sprouts are low in cost - maybe pennies per jar-full - and are grown from shelf-stable seeds that you can store indefinitely. Once sprouted, they are high in vitamins A, E, and C and the minerals calcium, iron, and potassium. Also rich in enzymes, amino acids, and protein that is easily digested and assimilated, they are high in fiber, low in calories and full of vitality and life-force. This is the best type of superfood - home-grown, alive, and nutrient-dense - so let's all eat more of these please!

If you live someplace that is freezing in the depths of winter, or you're on a sailboat bound for a far-off place, home-grown sprouts can play an integral part in maintaining health, but even here in the Bay Area, where the winter farmer's markets are teaming with vibrant produce, I still like to grow my own sprouts and incorporate them into my daily routine as much as possible. I have grown many types of sprouts over the years - lentils, garbanzos and more - but mung beans remain my favorite. They seem to grow up the crunchiest and tastiest and maintain hardy tails (the sprout part) for the longest. They are yummy eaten out of hand as a little snack or as a crunchy last-minute addition to stir frys and soups, and they can also be thrown into a "green smoothie" to up the protein content. 

Here's how to grow your sprouts. 

First, fill a quart-size Mason jar with about 4-6 Tablespoons of seeds (1/4 cup is 4 Tablespoons). Cover with water and let sit overnight. Then drain the water out. You can buy fancy lids, but I just use basic screen material from the hardware store, cut into a square (about 7 inches x 7 inches) and then use a rubber band to secure it to the mouth of the jar. You can also do this whole process in a bowl, using a colander to drain the sprouts. 

Now, the seeds are ready to begin their germination and grow their tails. While they do, you need to rinse and drain them a couple times a day. Morning and evening work well, and I find that keeping them by the kitchen sink allows me to remember this task and make it convenient. 

Once they begin to sprout their tails, you can begin tasting the sprouts every day. Their taste is distinctively starchy and their vitality is apparent. After a few days, your jar full of mung beans will be fully grown:

Now, the sprouts will keep in the fridge for maybe 4 or 5 days, with the screen still covering them, or a regular jar lid. As I mention above, my favorite way to eat them is for lunch as part of a big salad-y type mixture. Try it, you might like it!

How to Make Dara's Vibrant and Alive Lunch Bowl

Put a handful or two of fresh salad greens at the bottom. Top with a handful of sprouts and some diced avocado. I add a few big spoonfuls of homemade kraut (fermented veggies) on top of that, and then drizzle with a generous amount of extra virgin olive oil. You can also drizzle on some raw apple cider vinegar, or maybe just some juice from the kraut. Another great addition to this to make it heartier and more filling is a scoop of quinoa - or even a sprouted Ezekiel tortilla torn up and placed at the bottom of the bowl. 

 Enjoy!