What Sprouting Does

• Beans are the seeds of their respective plants, and like any seeds their primary function is to produce new plants. Beans function as storehouses for a complex combination of proteins, starches and sugars, which are designed to nourish the new bean plant as it grows. When we sprout a bean, it sheds its relatively indigestible hull and begins to convert its carbohydrates into sugars, which our bodies can process more readily.
  
  

Beans for Sprouting

• There are a wide range of beans that make excellent sprouts. The most common variety is the mung bean, which is the source of the familiar bean sprouts found at Chinese restaurants. In China and other parts of Asia, soybeans are commonly sprouted, as are adzuki beans, a close relative of mung beans. Most other varieties of beans can be sprouted, including navy beans, cowpeas, cranberry beans, favas and many more. Sprouts from larger beans such as favas are often trimmed, to leave just the new sprout.
  
  

Other Legumes for Sprouting

• Aside from beans, there are many other legumes that lend themselves well to sprouting. Any form of lentil will sprout readily and provide a palatable vegetable. Chickpeas, or garbanzo beans as they're also known, provide a large and well-flavored sprout. Dried yellow and green peas can be sprouted as well, and have an unusually sweet flavor. One of the less common legumes is fenugreek seed, used as a spice in Indian cuisine. It is also a bean, and produces a pungent, sharply flavored sprout that blends well with others in salads.
  
  

Cautions

• A number of common beans, including lima and kidney beans, contain toxins that can cause illness if their sprouts are eaten raw. If the sprouts are cooked by stir-frying or another method, the toxin is broken down and they are completely safe to eat. Many sprouts have antinutrient properties when eaten raw, which means they prevent the body from successfully absorbing specific nutrients from other foods. Because they are prepared in a warm, damp environment, sprouts are always a risk factor for food-borne illness. Sprouts should be consumed in moderate quantity, and should be cooked for food safety reasons.