Sprouting garbanzo beans, aka chickpeas, is so simple anyone can do it, and it’s fun for kids too. I find one of the best ways to get kids to eat healthier is to get them connected to the food they eat, sprouting and gardening will get them so involved in the process that they will want to eat what they grow, well for the most part 🙂 if you can’t garden that then definitely take them to the nearest organic farm or orchard once in a while. A chia pet is nothing more than sprouting, yes u can eat the chia sprouts too.
Almost any recipe that uses garbanzo can also be made using sprouted garbanzo. I soak and sprout my beans before cooking. Sprouted beans will be much less gas forming, even just soaking for a few hours will make a difference. I sprout until the tail just pops out, which for most beans as grains takes 1-3 days.
Yield 1 cup dry = 2.5-3 cups soaked/cooked
Sprouting time 2-4 days
How to sprout garbanzo beans:
Rinse 1 cup of dried beans.
Place beans in a large non-reactive bowl, or half gallon size mason jar.
Fill the container with 4cups of water.
Add 2 Tablespoons of 3% food grade hydrogen peroxide.
Cover container with a cheese cloth or towel to keep bugs out. Set aside and soak for approx 6-8 hours, or overnight.
The beans will swell up to about 2 to 3 times.
Rinse the beans 3 times with water, or until the water rinses out clean.
Drain and spray with 3% food grade hydrogen peroxide.
Cover with a sprouting lid or cheese cloth and turn the jar upside down at about 45 degree angle, so air can flow in and water can drain out.
Continue to rinse-drain-spray-cover-air out Every 8 hours. Repeat this process until desired sprouting amount.
I prefer a very small tail, this way the beneficial enzymes are there, gas is gone and it still tastes like a chickpea. Once the tail turns to a sprout and grows leaves it will start to get a “green” leafy taste.
Rinse, drain and towel dry, store in dry container in fridge.
Can be eaten as soon as the tail pops out. I prefer to blend them and make a sprouted hummus or dip, or cook them.
-most websites will tell you to use only water. Since I started using the food grade 3% hydrogen peroxide my sprouts sprout faster, stay fresher longer and never get a smell or mold.
-do not use peroxide you find in a grocery store or pharmacy. They add stabilizers that are not food grade, meaning not edible.
-I purchase 1 gallon of 35% food grade hydrogen peroxide from Guardian of Eden. It will make about 11.5 gallons of 3%, and last many years if kept in a cool dark place, and is cheap. I will give lots more info about the many uses of hydrogen peroxide in a future post.
-take care not to get peroxide on your hands, if you do rinse them thoroughly, they will be white for a while but it goes away in an hour or so. See peroxide label for further instructions and safety information.
-beans can also be sprouted in a wrapped up layered cheese cloth instead of a mason jar with a sprouting lid. Follow the same directions, hang it up over the sink or a bowl to allow proper circulation and drainage.
-there are many other containers that can e used for sprouting, essentially the process will be almost exactly the same.
-sunlight is not required, actually keep them out of the sun will help the sprout pop out a little faster and keep them from turning green. If you want to make the sprout grown leaves then put them in sunlight after sprouting for 4 days. In this case the sprouts will be best be used for eating as micro greens, or planting.