The wonders of the kitchen

Sprouted Green Mung(Letlhodi)

Barnabas T. Sibanda (Plant Biologist)
Botanically, Green Mung(Vigna radiate)originates in Asia and has quickly spread all over the world including Botswana, It has an established history as part of the Tswana diet and is easy to cultivate. Though green is the most common type other varieties such as Red, White and Black are common in Asia. Though commonly prepared as a soup, this versatile legume can be used as a base of many food items such as flour, noodles, snacks etc. Sprouting? Sprouting is the technique of allowing seeds of edible plants mainly vegetable, legumes and grains to germinate and grow to about 3-7cm and can be eaten raw as part of salads, or cooked as part of other vegetarian dishes. The easiest way to sprout is to soak the seeds in tap water for 4-6 hours in a dark container, then rinse them and keep them without water. They need to be rinsed twice a day till they reach the desired length. Good quality seeds must be used to prevent rotting and mould developing. ALMOST ANY SEED CAN BE SPROUTED: alfalfa, brown lentils, peas etc Sprouts provide us with the highest amounts and purest forms of vitamins, minerals, proteins, enzymes and fibre of any food (seed) per unit of calorie and they deliver nutrients in a form which is easily digested and assimilated. This then makes their addition to a meal one of the easiest ways of getting a completely balanced meal. Sprouts reduce the incidence of cancers, heart diseases and diabetes. Being high in fibre (soluble and insoluble) they help prevent constipation-The Mother of all Diseases. They lower cholesterol, and regulate the absorption of glucose from the digestive system. Moreover, they contribute to the health of the liver, spleen and lungs. Sprouts increase vitality, strengthen the immune system, detoxify the body and slow the aging process. Nutritional value per 100g of green mung: Energy 441 kJ (105 kcal) Carbohydrates 19.15 g Sugars 2.00 g Dietary fiber 7.6 g Fat 0.38 g Protein 7.02 g Vitamin C 1.0 mg (2%) Calcium 27 mg (3%) Magnesium 0.298 mg (0%) Phosphorus 99 mg (14%) Potassium 266 mg (6%) Iron0.9mg Sodium 2 mg (0%)Source: USDA and Foodfile

THE RECIPE: Sprouted Mung Salad 1 Cup Sprouted Mung 1 Tbs. Olive oil (Optional) 4 Avocados 1 tsp. Onion powder 1 tsp. Garlic powder 1 tsp. Sea Salt 1 Tbs. Lemon juice 1 Cup Tomatoes Diced Cup Mixed Bell Peppers (Yellow, Red, Green) Mash avocado well with a fork and set aside. Blend well with lemon juice. Mix avocado with peppers and remaining ingredients. Serve fresh. Raw chili pepper is optional. Salad can be served with any Baked Grain, Brown Rice or as a Dip with Zwieback (Re-Baked Whole wheat Bread) or Tortillas (Corn / wheat large flat Cakes).