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Sprouted Mung ‘Bread’ or Pancake Mix

from Ayurveda Today, Volume 21, Number 4, Spring 2009

Serves 4 Doshic Notes Vata, neither increases nor decreases Pitta, reduces Kapha, reduces


3 cups mung sprouts 1/2 cup carrots and/or zucchini, finely chopped 1 to 1 and 1/2 teaspoons baking soda 1/2 teaspoon mineral rock salt 1 teaspoon cumin powder 1 teaspoon fennel powder 1/2 teaspoon coriander powder 1/2 teaspoon turmeric powder just enough water to blend 2 cups blue corn flour

DIY: Sprout 1 and 1/2 cups green mung beans (which usually takes a couple of days) in preparation for this dish. That will give you the 3 cups of sprouts needed for this recipe.


Then once the sprouts are ready, lightly oil a baking dish with coconut oil or ghee and heat the oven to 375 degrees. Blend the first set of ingredients in a blender until smooth. Pour the blended ingredients into a bowl and gradually add about 2 cups of blue corn flour. You’re aiming for a thick consistency with a texture closer to cake batter (but not as smooth) than bread dough. Pour the batter into the lightly oiled baking dish and place into the hot oven. It is cooked when the sides of the bread pull away slightly from the pan and the center is firm. It should be nicely soft and moist inside, but not gooey or sticky. This bread is divine when topped with an avocado dressing made by simply mashing an avocado and adding salt, pepper, and just enough lime juice or water to make a creamy sauce. The same mixture can also be used to make pancakes. Just pour the desired amount onto a pre-heated frying pan that has been lightly oiled with coconut oil or ghee. Then place a lid on the pan and allow the pancakes to cook through on one side before turning them over to cook on the other.
Note: This is a relatively high-protein bread substitute for people who can’t or don’t want to eat wheat or yeast. It is best eaten fresh, but if you have leftovers, they’re nicest when toasted. Mung beans are sattvic and balancing to all constitutions. They are light, easily digestible, and a good food for cleansing, especially when combined with digestive spices. Sprouting mung beans combines the advantages of eating the whole beans with the lightness and cooling energy of sprouting. Some people find that eating too many mung spouts gives them gas and makes them feel ungrounded. In this recipe, they’re blended and cooked with spices such as cumin and turmeric, making them more digestible. Blue corn is sattvic and balancing to all three doshas. An ancient, less hybridized corn, it is also less allergenic than ordinary yellow corn. Buckwheat or amaranth flour also work well as a higher-protein alternative to blue corn flour.

Born and bred in New Zealand, Glen pursued an interest in environmental education. In 1996, he began studying Ayurveda and completed training at the Ayurvedic Institute before being employed there as a technical editor of Ayurveda textbooks and other publications. Glen returned to New Zealand in 2003, where he runs a small business with a focus on Ayurveda lifestyle consulting and sustainable approaches to personal and community wellbeing. Find out more at ayurvedabop@gmail.com.

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The spiritual journey starts here

Picture of Vasant Lad BAM&S, MASc

Vasant Lad BAM&S, MASc

A native of India, he served for three years as Medical Director of the Ayurveda Hospital in Pune, India. He was Professor of Clinical Medicine at the Pune University College of Ayurvedic Medicine for 15 years. He holds a Bachelor’s of Ayurvedic Medicine and Surgery (BAM&S) degree from the University of Pune and a Master’s of Ayurvedic Science (MASc) degree from Tilak Ayurved Mahavidyalaya. The author of numerous books, Vasant Lad is respected throughout the world for his knowledge of Ayurveda.

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