Let’s examine the beautiful health benefits of sprouting. This sprouted three bean dip was inspired, by the life-preserving works of my sister Maureen’s prayer partner Jeanette, in the early 2000’s.
This friend was a cancer victim with four months to live, when she chose non-traditional treatment, a juice fast at a health center. After healing was complete, Jeanette began to teach powerful juice fasting herself, elaborating on its restorative values with raw, sprouted foods. Together these produce a perfect ph balance in our systems, in which cancer can’t survive. This woman is now world renown for treating the terminally ill.
Sprouting magnifies the nutritional qualities of grains, legumes, seeds, and nuts. For instance, almonds soaked for 24 hours increase in food value eleven times. Quinoa, a pseudo-cereal, which fits nicely between grains and legumes, is also dramatically changed; this complete protein, which grows quickly in one to two days, is high in manganese, phosphorus, copper, magnesium, fiber, folate, zinc, vitamin E, and antioxidants; my instructions for germinating quinoa can be found in Sprouted Quinoa and Yam Salad (2016/09/05). Beans, however, take about three days for the enzymes to come alive; live beans are also a good source of protein, as well as B and C vitamins.
Maureen learned much about nutrition from her friend and subsequently passed it on to me. My sister creatively applied her sprouting method to cooked three-bean dip (Jeanette, however, never cooks anything). Note that boiling these beans diminishes their life; thus, they are no longer considered a live food, but germination still holds some benefits here even with the heating.
On the other hand, sprouting can encourage bacteria to grow, while high heat kills these microorganisms; boiling also deactivates irritating substances that may be found in raw sprouts; therefore, people with weak immune systems should be careful about eating sprouted foods. Indulge as your body dictates, always employing sterile conditions while undertaking this technique.
Koreans have long employed stewing in making their common side dish known as kongnamul; in this popular nourishment, the sprouted soybeans have been cooked thoroughly and seasoned with fish sauce, garlic, green onions, sesame seeds, sesame oil, and hot pepper flakes. This refreshing accompaniment is almost always present at every meal in this culture; for an authentic recipe, go to http://www.maangchi.com/recipe/kongnamul-muchim
My dip will keep for many weeks in the refrigerator-these instructions provide three and a half quarts of product, two of which I freeze. For me, this receipt’s importance is found not only in its enzymatic quality-though it decreases some with boiling and freezing-but more so in the ease it provides, of having a dynamite hors d’ouvres on hand always. It’s good!
Sprouted Three Bean Dip Yields: 3 1/2 qt (ideal for freezing). Total prep time: 3-4 days-for soaking beans-plus 1 3/4 hr to prepare/ active prep time: 40 min/ cooking time: 1 1/4 hr.
3 c pinto beans
1 c red beans
1 c black beans
1 tbsp salt (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available for $4.95/5 lb at Costco.)
2/3 c garlic cloves, or 2 med/large bulbs (This produces a moderately pungent garlic flavor; may adjust amount for a weaker/stronger garlic taste.)
1 c cold-pressed, extra virgin olive oil
1 c salsa (Trader Joe’s makes a good and reasonably priced Salsa Authentica.)
2 tsp cumin, or to taste
4-1-qt empty, yogurt or cottage cheese containers, sterilized
Began soaking beans 3-4 days ahead of time: place the pinto and red beans together in a large stock pot; check for stones; then, cover generously with water. Next place black beans in a 3-qt saucepan, covering well with water, after checking for stones, (Black beans cook faster; thus, they need to be prepared separately.) Note: if beans are old, they will not sprout.
- Let soak for 12 hours; then, rinse well and drain. Cover with wet paper towel and begin the sprouting process, which takes 2-3 days. Be sure to rinse beans extra well every 8-12 hours, always covering with wet paper towel.
It is important that the paper towel remains wet; thus, keep a spray bottle of water handy and spray intermittently. Sprouts will be formed in 2 days, but leaving them for 3 days is even better (be sure to rinse frequently the last day to keep water clear). See both photos.
- When sprouts have grown, rinse beans well again, and cover amply with fresh water. Cook black beans over medium heat until soft for about 45 minutes. Bring pinto/red beans to a boil, over med/high heat, covered; then, uncover and cook until beans are soft (this takes a total of about 1 1/4 hour). Be sure to stir occasionally, and replenish water if needed. DO NOT ADD SALT WHILE COOKING, THIS INHIBITS BEANS FROM SOFTENING.
Peel garlic while beans are cooking; cut cloves in halves or thirds, filling a 2/3 c measuring cup for a moderately spicy dip (1 c for strong garlic flavor or 1/2 c for weak). Place in a dry food processor; chop fine, stopping and scraping down sides. Pack down chopped garlic in a 1/2 c measuring cup; split in half with a knife-see photo-using 1/4 c for each of the two batches you are processing. Set aside. (Dip will taste strongly of garlic at first, but this flavor mellows greatly after several days.)
- Remove the black beans from heat when they are soft, immediately add 1 tsp salt to hot bean broth. Let beans soak in broth for 15 minutes, drain extra well, set aside. (This process salts the bean dip evenly.)
- Repeat step 4 with the pinto/red beans when finished cooking; add 2 tsp, however, of salt to this mixture. Drain well.
- When beans are thus prepared, process the first of two batches by placing half the pinto/red beans (approximately 4 1/4 c), half the black beans (approximately 1 1/2 c), half the garlic, 1/2 c oil, 1/2 c salsa, and 1 tsp of cumin in the food processor. Turn on and puree, mixing thoroughly; press the “dough” button on processor briefly, as it agitates the mass with different motions than those of regular processing. In this way the bean dip is blended well. See photo of finished product at top of recipe.
- Place in sterilized containers and repeat step 7 with the last of the beans.
- This keeps in refrigerator for many weeks and freezes well; thus, it is great for long-term use.