Sprouting mung beans

Sprouting mung beans

Some might think of sprouting seeds and legumes as a bit of a chore, but it really is the epitome of minimum effort, maximum return. I promise you, if you give it a go, you’ll see that Sprouting is Worth It!

And in the case of mung beans, their sprouts will already be familiar to many people, as the taugé or bean sprouts they use in their salads and stir fries.

Mung beans (Vigna radiata) are rich in protein, antioxidants and essential amino acids, including leucine, lysine and arginine. This ‘Queen of Legumes’ is also valued for its gut health benefits, including positive effects on beneficial gut microbes and microbial metabolite production, benefits derived mainly from the density and properties of bioactive compounds in the mung bean. The sprouting or germination process enhances those bioactive compounds exponentially; germinating seeds and legumes contain many more bioactive phytochemicals than the adult plant.

Enhancing bioactive compounds

For example,

• Vitamin B9 (folate) increased 3.9-fold by the fourth day of germination, equivalent to an increase of about 290%.[1]
• Vitamin C (synthesised as part of the germination process): after four days mung beans contained around half as much vitamin C as fresh orange, weight for weight.[1]
• Total amino acid content increased by approximately 15–36%, depending on the genotype, during the first three to five days of germination.[2]
• Total phenolic content increased by approximately 64% after 48 hours of germination.[3]
• Phytate fell by 30% after 24 hours of germination and by almost 40% after 48 hours. (Phytic acid interferes with mineral absorption and is a barrier to enzyme activity.) [3]
• Tannins fell 5.8-fold after 48 hours, equivalent to a reduction of approximately 83%.[3]
• Saponins increased approximately 27-fold after 48 hours of germination, from 2.28 to 61.20 mg/100 g. Saponins are bioactive plant compounds studied for effects including cholesterol regulation and anti-inflammatory activity.[4]
• Trypsin inhibitor activity fell by approximately 39% after 48 hours, which is relevant because trypsin inhibitors can interfere with protein digestion.[4]
• In-vitro protein digestibility increased by 4.4% after 48 hours, from 78.05% to 81.49%.[4]

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The germination process

So, here’s what to do to add this cheap and nourishing ingredient to your dog’s diet (and your own).

Put the desired amount of mung beans in the jar. Because the beans are quite small, it’s easy to get carried away and use too many; start with two or three tablespoons for your first attempt. Once you have an idea of how many sprouts this will produce, you’ll know how many to use in your next batch.

Screw the lid on firmly. Add water, rinse the seeds and drain. Refill, this time allowing the seeds to soak in the water for approximately 12 hours. This starts the sprouting process.

After the initial soaking period, drain the water, rinse the seeds and tilt the jar at an angle to drain excess water. This process should be repeated twice daily until the beans have sprouted. Make sure that water is drained thoroughly each time and then position the jar at an angle.

If you notice something that looks a bit fuzzy or furry near the stem, don’t worry. It isn’t mould – these are just mini root hairs, which will disappear when the sprouts are rinsed! (Make sure when you rinse that you disturb the sprouts; this will discourage the furry growth.)

 

Ta-da!! The finished product.

 

References:

[1] Shohag MJI, Wei Y, Yang X. Changes of Folate and Other Potential Health-Promoting Phytochemicals in Legume Seeds as Affected by Germination. Journal of Agricultural and Food Chemistry. 2012;60(36):9137–9143. doi:10.1021/jf302403t. https://pubmed.ncbi.nlm.nih.gov/22906127/

[2] Kim C, Jeon S, Jo YJ, Ha J. Amino acids and BCAA composition of Mungbean (Vigna radiata L.) seeds and sprouts for plant-based protein applications. Sci Rep. 2025 Aug 12;15(1):29590. doi: 10.1038/s41598-025-12413-9. PMID: 40796762; PMCID: PMC12343909. https://pubmed.ncbi.nlm.nih.gov/40796762/

[3] Yılmaz Tuncel N, Polat Kaya H, Sakarya FB, et al. The Effect of Germination on Antinutritional Components, In Vitro Starch and Protein Digestibility, Content, and Bioaccessibility of Phenolics and Antioxidants of Some Pulses. Food Science & Nutrition. 2025;13(5). doi:10.1002/fsn3.70103. https://pubmed.ncbi.nlm.nih.gov/40351369/

[4] Yılmaz Tuncel N, Polat Kaya H, Sakarya FB, Andaç AE, Korkmaz F, Ozkan G, Tuncel NB, Capanoglu E. The Effect of Germination on Antinutritional Components, In Vitro Starch and Protein Digestibility, Content, and Bioaccessibility of Phenolics and Antioxidants of Some Pulses. Food Sci Nutr. 2025 May 8;13(5):e70103. doi: 10.1002/fsn3.70103. PMID: 40351369; PMCID: PMC12061842. https://pmc.ncbi.nlm.nih.gov/articles/PMC12061842/

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Important Considerations:

• Always consult your veterinarian before making any significant dietary changes, particularly where there are pre-existing health conditions or dietary restrictions.
• If you are feeding commercial food, check the label for ingredients before giving more. Excessive intake of any foods can have adverse effects.
• Ensure (where possible) that you use high-quality, organic products specifically formulated for pets (or better still, human grade ingredients) to avoid any potential adverse effects.
• Introduce new foods gradually to avoid adverse effects such as gastrointestinal upset or diarrhoea.
• I provide nutritional information purely as a helpful guide. Nutritional information on ingredients is obtained from the US Department of Agriculture’s FoodData Central site (https://fdc.nal.usda.gov/index.html) and any nutritional information provided in recipes is based on an online calculator: calories and other information will vary based on brands, ingredients and other factors.
• Check nutrient levels and recommendations for your dog’s weight, age and activity. For example, this nutritional guideline produced by FEDIAF.
• I am not a professional canine nutritionist, but supporting research is cited.
• The recipes shared were created by me and tested in my kitchen – and tasted and approved by our doggy friends!