Bean Sprouts: Nutritional Info, Health Benefits, and How to Make It

Bean sprouts are a satisfying, crunchy ingredient that can be used in everything from soups to salads. They are low-calorie and have a fresh, light flavor. There are many beans that can be used to make bean sprouts. However, the most common varieties are Vigna radiata (mung beans) and soybeans.

What are bean sprouts?

Bean sprouts are edible silvery-white, plump shoots that have two small yellow leaves on one side. Bean sprouts are the result of germinating mung beans. Although there are many beans you can sprout for culinary purposes, the most widely used is mung. They have a crispy texture and a nutty taste. They are great for raw and cooked applications.

The Fabaceae (legumes) have been cultivating the mung bean plant since ancient times. It is a staple in Asian cuisine due to its nutrition and versatility. They are easily incorporated into many Asian and Indian dishes, including those that include rice or noodles, because of their availability all year.

Bean sprouts are a superfood that can boost your health in many ways. They are a low-calorie, nutrient-rich vegetable that is high in dietary fiber, vitamin C, folate, and iron.

They are also an excellent source of antioxidants, which can protect your cells from damage and inflammation. Bean sprouts contain a high level of protein, compared to other vegetables, making them a healthy source of protein and vitamins for vegetarians and vegans.

Bean sprouts are generally good for most people, as they can support your immune system, digestion, blood formation, and overall well-being. However, you should wash and store them properly before eating them raw or cooked, as they may carry harmful bacteria or cause allergic reactions in some people.

Nutrition of bean sprouts

Bean sprouts are young shoots that grow from the seeds of various legumes, such as mung beans, soybeans, and lentils. Most beans can be used to make bean sprouts, however, chickpeas and lentils are the two most commonly consumed. Bean sprouts are available in most grocery shops.

You can also grow them at home. Bean sprouts will grow quickly from seed if they have been kept in a cool place and in a sealed container. After two to three days, they will start growing with nightly watering.

Bean sprouts, no matter how you grow or buy them, pack a nutritious punch. They are a popular ingredient in many Asian cuisines, such as salads, soups, stir-fries, and sandwiches. Bean sprouts are not only delicious but also nutritious. They are a good source of protein, which is essential for building and repairing tissues in the body.

One cup of raw mung bean sprouts provides about 3 grams of protein, while one cup of raw soybean sprouts provides about 9 grams of protein. Bean sprouts also contain other nutrients, such as vitamin C, folate, iron, and fiber, which can support your immune system, blood formation, digestion, and overall health.

Some people prefer to eat bean sprouts raw, as they have a crunchy texture and a fresh flavor. Raw bean sprouts can also retain more of their vitamin C content than cooked ones.

However, eating raw bean sprouts may also have some drawbacks. Raw bean sprouts can harbor harmful bacteria, such as Salmonella, E. coli, and Listeria, which can cause food poisoning. These bacteria can grow in warm and moist conditions that are ideal for sprouting seeds. Therefore, it is important to wash and store bean sprouts properly before eating them.

You should rinse them under running water and drain them well. You should also keep them refrigerated in a sealed container and use them within two to three days.

Moreover, you should avoid eating raw bean sprouts if you have a weakened immune system or are pregnant, as you may be more susceptible to infections.

You can also cook bean sprouts to kill any bacteria and make them safer to eat. You can steam, boil, or sauté them for a few minutes until they are tender but still crisp.

Bean sprouts are a nutritious vegetable that can be consumed raw or cooked. They are a good source of protein and other nutrients that can benefit your health in various ways.

However, eating raw bean sprouts may also pose some risks, such as bacterial contamination or allergic reactions. Therefore, it is important to wash and store them properly, and avoid eating them if you have a weakened immune system or are pregnant. You can also cook bean sprouts to make them safer to eat.

Health Benefits

Bean sprouts are a good source of vitamins C, folate, and vitamin K. They are also a good source of dietary fiber, protein, and manganese. Bean sprouts are low in calories, fat, and sodium.
Here are some of the health benefits of eating bean sprouts:

• May boost the immune system: Bean sprouts are a good source of vitamin C, which is an antioxidant that can help boost the immune system.
• May help protect against cancer: Bean sprouts are a good source of folate, which is a B vitamin that has been linked with a reduced risk of some types of cancer.
• May help improve digestion: Bean sprouts are a good source of dietary fiber, which can help improve digestion and prevent constipation.
• May help lower cholesterol: Bean sprouts are a good source of soluble fiber, which can help lower cholesterol levels.
• May help regulate blood sugar levels: Bean sprouts are a good source of manganese, which is a mineral that helps regulate blood sugar levels.

Bean sprouts are a versatile ingredient that can be added to many dishes. They can be eaten raw, cooked, or stir-fried. Bean sprouts are a healthy and delicious addition to any diet.

Support for blood pressure

High blood pressure (also known as hypertension) can be prevented or treated by bean sprouts thanks to protein building blocks called proteins, and peptides. When seeds sprout, high levels of peptides are created. In some studies, they have been shown to lower blood pressure.

Prevention of Cancer

It is possible that the proteins and other peptides found in bean sprouts can help to reduce your risk of getting cancer. Research has shown that these nutrients can slow down the growth and spread of cancer cells. This includes those associated with breast, stomach, and intestinal cancers.

Digestive wellness

Bean sprouts provide insoluble dietary fiber, which aids digestion. It quickly moves through the digestive system, picking up and carrying waste products as it goes. Fiber “cleanses” the colon. It acts almost like an internal scrubber. For constipation prevention, it is important to eat enough insoluble fiber.

Eye Health

Bean sprouts contain high amounts of antioxidants that may help prevent you from developing AMD (age-related macular damage). AMD is the most common cause of vision impairment in adults older than 55. AMD risk may be reduced with antioxidants.

Also, bean sprouts are high in vitamin C which may help to prevent cataracts. Research shows that those who have been consuming high amounts of vitamin C for ten years or more are less likely to need cataract surgery.

Heart health

Bean sprouts can balance cholesterol and improve your overall health. Research has shown that sprouts can help lower “bad” LDL cholesterol which is responsible for plaque buildup in the arteries. Bean sprouts can also raise levels of “good” HDL cholesterol which helps to clear fatty deposits.

There is evidence that sprouts may lower triglycerides, another type of blood fat. If they are present in sufficient amounts, triglycerides can lead to heart disease.

Nutrients per serving

These nutrients are found in one cup of mung bean sprouts:

• Calories: 31
• Protein: 3 grams
• Fat: 0 grams
• Carbohydrates: 6 grams
• Fiber: 2 grams
• Sugar: 4 grams

Bean sprouts are an excellent source of antioxidants, which protect against cell damage and may reduce the risk of cancer and heart disease. Bean sprouts contain specific vitamins and minerals such as:

• Vitamin C
• Calcium
• Iron

Bean sprouts have a high amount of vitamin C which gives you 23% of your daily recommended intake. You also get calcium which is essential for healthy teeth and bones. They also have a lot of iron which is a component of healthy and happy blood.

Warnings about eating bean sprouts

Sprouts are a highly perishable food.

They are also at high risk for bacterial infections, such as E. coli and Salmonella. Because of the humid environment, they need to grow, coli can develop.

Both Salmonella and E. E. coli can cause food poisoning. This can trigger diarrhea, vomiting, and abdominal pain.

26 people reported that they had eaten sprouts during a 2011 diarrhea epidemic in Germany

It is recommended that sprouts be washed thoroughly before being eaten, particularly if they are to be eaten raw. Only cook sprouts for people with weak immune systems such as children, pregnant women, and older adults.

How to grow bean seeds?

This is how you make bean sprouts.

While you can buy sprouts from your local health food shop, it is best to sprout your own beans in order to get the maximum benefit. It’s very simple, we swear! It doesn’t matter what kind of bean you use, we prefer greenish-capped mung beans.

Pour 1/3 cup of water into a large-mouth jar and cover it with a lid.

Let the beans soak for around 8 hours.

You can poke a few holes into the lid. You can store them in a dark corner of your house (such as in a cabinet).

Once the jar has been soaked, flip it upside down and drain off any excess water. Place the jar on its back and then return it to the dark place.

The beans and sprouts should be rinsed the next day. This process should be repeated for 5 days until the sprouts reach maturity.

Next, rinse the sprouts to remove their seed coats. You should eat them quickly as they can go bad quickly.

How to make bean sprouts with plastic bottles

Before implementing how to grow bean sprouts as well as how to grow clean vegetables at home, you need to prepare the following tools:

Prepare

• 1 ounce of whole green beans
• Plastic bottle
• Sharp stick and knife for punching
• Clean water

Perform

• Step 1: Soak green beans with skin in clean water for about 6-8 hours.
• Step 2: Take out the beans and wash them gently.
• Step 3: Use a sharp stick and knife to punch holes in the bottom of the plastic bottle for drainage.
• Step 4: Drop the beans into the plastic bottle, and cover with soft tissue.
• Step 5: Dip the plastic bottle into the basin of water.
• Step 6: Cover the plastic bottle with a black plastic bag or place the bottle in a very dark place.
• Step 7: In the morning, evening, and before lifting each bottle of bean sprouts, dip them in water for about 5 minutes, then tie the bag and wait for 2-3 days to harvest the bean sprouts.

Just put a piece of cloth on the bottom of the perforated plastic bottle, seal it with a black plastic bag, and water it 3 times a day. After 3 days you have lush bean sprouts to use for meals for your family. Make it yourself at home. Here is a Video of DIY Garden Ideas

How to make bean sprouts with a styrofoam box

Prepare

• Green beans: 100g
• Styrofoam box bin, large napkins, clean sand

Perform

Wash the green beans, remove the flat and deep seeds, then soak the beans in cold water for 6-8 hours (if you want to save time, you can also soak the beans in warm water with the ratio of 3 boiling 2 cold for 1 hour). Then use clean water to rinse.

Punch 5-6 small holes in the bottom of the Styrofoam box to drain the water, then cover the hole with a paper towel so that the sand doesn’t fall out.

Spread sand into the Styrofoam box, spread evenly (the thickness of the sand layer is about 3cm), and spray water to moisten the sand. Note that there is no need to compact the sand too tightly. In addition, you can also replace sand with clean, porous soil or coir.

Wet a paper towel, spread it on the sand surface, then spread it evenly (do not spread it close to the edge of the box) and spray steam to create moisture for the Styrofoam box and close the lid of the box, keep it in a cool place, without sunlight.

Use a sprayer to water the bean sprouts twice a day.

After 3 days, you can harvest bean sprouts incubated with a styrofoam box.

7 Different Types of Bean Sprouts

Sprouting is a natural process that leads to the germination and growth of seeds, grains, vegetables, legumes, and other plant materials. There are many varieties of bean sprouts, which are common ingredients in Asian dishes such as stir-fries and salads. There are many types of bean sprouts that you can buy at your local grocery or grow yourself. Studies have shown that sprouting can increase the nutritional value and quality of foods by increasing the availability and quality of certain nutrients such as protein. Moreover, sprouts are nutritional powerhouses that have many health-promoting benefits. These are seven types of bean sprouts that you might be interested in.

Kidney bean sprouts

The kidney bean, scientifically known as Phaseolus vulgaris L., is a type of common bean. It’s named for its kidney-like shape. These beans are rich in protein, low in calories, and have minimal carbs.

If you take a cup of kidney bean sprouts, which weighs around 184 grams, you’ve got yourself a substantial meal.

Speaking of those sprouts, they actually contain melatonin, a hormone your body produces to manage your sleep cycle. Melatonin also doubles as an antioxidant, safeguarding your cells from harm caused by harmful compounds.

Now, your body makes melatonin naturally, but as you age, it decreases. Studies suggest this dip might be linked to health issues as you get older. Plenty of research indicates that melatonin intake is tied to a reduced risk of chronic ailments like heart disease and type 2 diabetes.

Check this out – a 12-year study of 370 women revealed that folks with lower melatonin levels had a much higher likelihood of developing type 2 diabetes.

And get this, there’s a study showing that rats given extracts from kidney bean sprouts saw their melatonin levels shoot up by 16%. Mind you, more human research is necessary to back this up.

Cooking up steamed kidney beans is the way to go. You can boil ’em, sauté ’em, stir-fry ’em, or just toss ’em in a pan. Once they’re good to go, you can toss ’em into stews and pasta for extra flavor.

So, what exactly are kidney bean sprouts? Well, they’re the edible shoots of kidney beans that have been sprouted for a few days. They’ve got a mild, nutty taste and a satisfying crunch. These sprouts pack a punch in terms of protein, fiber, vitamins, and minerals. They’re also chock-full of antioxidants.

Now, let’s delve into the perks of munching on kidney bean sprouts:

• They give your immune system a boost. Packed with vitamin C, an antioxidant that’s a champ at boosting your immune system.
• They’re like bodyguards against cancer. Thanks to folate, a B vitamin, kidney bean sprouts might just lower your risk of certain cancers.
• If digestion’s been tricky, these sprouts might help. Fiber is their game, and they can tackle digestion issues like constipation.
• Say goodbye to high cholesterol. These sprouts rock soluble fiber, which is known to knock down cholesterol levels.
• Blood sugar, meet your match. With manganese in the mix, kidney bean sprouts can help keep your blood sugar levels in check.
• Keep your heart happy. They’re packing potassium, a mineral that knows how to keep your blood pressure steady.
• Weight loss buddy? Absolutely. Low on calories and fat, but high in protein and fiber, kidney bean sprouts might just help you shed some pounds.

One cup (133 grams) of kidney bean sprouts packs:

Now, let’s talk about the flip side – the potential downsides of eating kidney bean sprouts:

• Watch out for food poisoning. Sometimes, these sprouts can harbor harmful bacteria that lead to food poisoning, especially if not stored or prepared correctly.
• Allergies, anyone? Some folks might be allergic to kidney bean sprouts, showing symptoms like hives, swelling, and breathing troubles.
• Got gas? These fiber-rich sprouts might lead to gas and bloating for some individuals.

So, how do you chow down on kidney bean sprouts?

You’ve got options. Eat ’em cooked or raw. Toss ’em into salads, sandwiches, stir-fries, and soups. Heck, enjoy them all by themselves if that’s your thing.

And let’s not forget their nutritional value:

• In a cup of kidney bean sprouts (133 grams), you’ll find:
  • Calories: 31
  • Total fat: 0.2 grams
  • Saturated fat: 0 grams
  • Cholesterol: 0 milligrams
  • Sodium: 5 milligrams
  • Total carbohydrates: 5.4 grams
  • Dietary fiber: 1.6 grams
  • Sugars: 3.7 grams
  • Protein: 2.7 grams
  • Vitamins like C, K, and folate
  • Minerals like manganese, potassium, iron, and magnesium

Now, let’s address a common question:

Are kidney bean sprouts toxic? Nope, they’re not toxic. However, beware of potential bacteria-related food poisoning if they’re not stored or eaten properly.

Is it safe to eat kidney bean sprouts? Absolutely, as long as you store them right and give ’em a good rinse to get rid of any dirt or bacteria.

Hungry for a recipe? Here’s one for kidney bean sprouts:

Ingredients:

• 1 cup kidney bean seeds
• Water
• Salt

Instructions:

1. Rinse the kidney bean seeds in a colander.
2. Soak ’em in water for about 8 hours or overnight.
3. Drain and rinse the seeds again.
4. Spread ’em out on a paper towel-covered plate.
5. Let ’em sprout for 2-3 days, until they’re about an inch long.
6. Rinse and drain.
7. Toss ’em in salads, sandwiches, or stir-fries, or savor ’em on their own.

Lentil sprouts

Lentil sprouts are these awesome little edible shoots that come from lentil seeds that’s been germinating for a few days. They’ve got this mild, nutty flavor and a great crunchy texture. Plus, they pack in a ton of protein, fiber, vitamins, and minerals, along with some antioxidants for good measure.

Now, let’s dive into the health benefits of chowing down on these lentil sprouts:

• Boosting the Immune System: These sprouts are a vitamin C goldmine, and that’s like a secret weapon for pumping up your immune system and giving it a good boost.
• Fighting Off Cancer: You get some folate action from these sprouts, which is this B vitamin that’s been linked to lowering the risk of certain cancers. Cancer doesn’t stand a chance!
• Keeping Digestion in Check: Feeling backed up? Lentil sprouts are here to help with their fiber content. They’ll keep your digestion humming along and prevent any unwanted constipation.
• Kicking Cholesterol to the Curb: Got some high cholesterol? Lentil sprouts have soluble fiber that can help you wave goodbye to those high numbers.
• Taming Blood Sugar: These sprouts bring manganese to the party, a mineral that’s all about keeping your blood sugar levels steady.
• Heart Health Hero: Lentil sprouts are loaded with potassium, the ultimate blood pressure regulator. Your heart will definitely thank you for adding these to your diet.
• Shedding Pounds: Looking to shed some pounds? Lentil sprouts are low-calorie, low-fat champs, and their protein and fiber combo can help you on your weight loss journey.

One cup (133 grams) of lentil sprouts packs:

But wait, there are some not-so-fun things to keep in mind:

• Food Poisoning Alert: Sometimes these sprouts can harbor nasty bacteria, so watch out for food poisoning. Be extra careful if you’re eating them raw or if they’re not stored properly.
• Allergy Alert: If you’re unlucky, you might have an allergic reaction to lentil sprouts, with symptoms like swelling, hives, and trouble breathing. Not fun.
• Gas and Bloating Woes: Got a sensitive stomach? The high fiber content might lead to some gassy situations and bloating.

Now, let’s chat about how you can enjoy these sprouts:

• Spruce Up Salads: Toss ’em in salads for an extra crunch and a heap of nutrients. Classic Caesar salads or even more adventurous concoctions benefit from these sprouts.
• Sandwich Upgrade: Amp up your sandwiches with a protein and fiber punch. It doesn’t matter if it’s cold or hot, these sprouts belong.
• Stir-Fry Superstars: Stir-fries are better with lentil sprouts. Period. Veggies, meats – throw them in, and you’ve got yourself a winner.
• Soup Enrichment: Lentil sprouts can soup up your soups. Whether it’s a lentil soup or something different, they’re the perfect addition.
• Snack Attack: Enjoy them on their own as a snack, or throw them into yogurt or oatmeal for an extra nutritional kick.

Now, when you’re digging into these sprouts, don’t forget to give them a good rinse to get rid of any dirt or bacteria. And for storage:

• Keep It Airtight: Pop them in an airtight container in the fridge.
• 3-Day Rule: They’re good in the fridge for about 3 days.
• Freeze If Needed: Planning to keep them longer? Freeze them for up to 2 months.

When it’s go-time, thaw ’em in the fridge and rinse thoroughly. And if you’re feeling like playing chef, here’s a recipe for these sprouts:

Lentil Sprout Recipe:

Ingredients:

• 1 cup lentil seeds
• Water
• Salt

Instructions:

1. Rinse the lentil seeds in a colander.
2. Soak the lentil seeds in water for 8 hours or overnight.
3. Drain the lentil seeds and give them another rinse.
4. Spread out the lentil seeds on a plate lined with paper towels.
5. Let the lentil seeds sprout for about 2-3 days until they’re around an inch long.
6. Rinse and drain the sprouts.
7. Time to enjoy! They’re great on their own or added to all sorts of dishes.

So, there you have it – the scoop on lentil sprouts. Enjoy these little powerhouses of nutrition in all kinds of ways!

Pea sprouts

Pea sprouts are the edible shoots of pea plants, known for their popularity in Asian cuisine and their increasing presence in Western dishes.

With a mild, nutty flavor and a satisfying crunch, pea sprouts offer not only a culinary delight but also a plethora of health benefits. These sprouts are rich in vitamins, minerals, and antioxidants.

Let’s delve into the advantages of consuming pea sprouts:

To begin, their dietary fiber content makes them excellent for digestion improvement and constipation prevention. Furthermore, the soluble fiber they provide can play a role in lowering cholesterol levels.

Their antioxidant properties are worth noting as well, as they can effectively safeguard cells against damage that might otherwise lead to cancer.

Boosting the immune system is another feather in the cap of pea sprouts, thanks to their notable vitamin C content.

Additionally, those aiming for weight loss can find a supportive ally in pea sprouts, considering their low calorie and fat content, coupled with protein and fiber that aid in the weight loss journey.

One cup (133 grams) of pea sprouts packs:

Nevertheless, there are certain side effects associated with pea sprouts:

There’s a potential risk of food poisoning due to the presence of harmful bacteria, particularly if the sprouts aren’t stored properly or are consumed raw.

Allergic reactions are another concern, with symptoms such as hives, swelling, and breathing difficulties being possible outcomes for some individuals.

Not to forget, the high fiber content of pea sprouts could lead to gas and bloating in certain people.

Incorporating pea sprouts into your meals can be achieved whether you prefer them raw or cooked.

Their versatility shines as they effortlessly enhance salads, stir-fries, soups, and sandwiches. Of course, they’re equally enjoyable as a standalone snack.

The nutritional profile of pea sprouts is certainly noteworthy. Alongside being rich in vitamins, minerals, and antioxidants, they particularly stand out for their generous amounts of vitamin C, folate, and vitamin K.

Not to mention, that they contribute valuable dietary fiber, protein, and manganese to your diet.

It’s crucial to highlight that pea sprouts themselves are not toxic. However, there’s a caveat – they can sometimes harbor harmful bacteria, which potentially lead to food poisoning.

Storing them correctly and ensuring thorough cooking are vital precautions.

In conclusion, pea sprouts can be confidently enjoyed when stored and prepared appropriately.

While they bring many benefits, it’s important to acknowledge the potential presence of harmful bacteria.

Washing pea sprouts thoroughly and ensuring proper cooking are prudent steps to take if you’re uncertain about their safety.

For those intrigued, here’s a delightful pea sprout salad recipe to try:

Ingredients:

• 1 cup pea sprouts
• 1/2 cup shredded carrots
• 1/2 cup sliced cucumbers
• 1/4 cup chopped red onion
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Combine pea sprouts, carrots, cucumbers, and red onion in a large bowl.
2. Whisk lemon juice, olive oil, salt, and pepper in a small bowl.
3. Drizzle the dressing over the salad and toss to evenly coat.
4. Serve promptly and relish the freshness.

Chickpea sprouts

Sprouted chickpeas, a versatile bean, add a delightful touch to soups, salads, stews, and hummus. To get the best out of them, it’s recommended to soak your beans overnight before consumption.

Studies on animals suggest that chickpea sprouts can help lower bad cholesterol levels, promoting heart health. Additionally, they contribute to cardiovascular well-being by positively affecting the aorta through phytoestrogens found in chickpea sprouts.

These sprouts contain iron and copper, which enhance blood circulation, aiding in the elimination of toxins and increasing oxygen levels.

Chickpeas boast mostly soluble fiber, creating a gel-like substance when mixed with water in your digestive tract. This soluble fiber can boost the number of healthy gut bacteria while preventing the overgrowth of harmful ones.

Chickpea sprouts offer a nutty, slightly buttery flavor. Their fresh green color is pleasantly crunchy with a hint of beaniness. They’re packed with protein, complex carbohydrates, unsaturated fatty acids, vitamins A and C, and abundant iron, magnesium, and zinc.

But a word of caution: never consume chickpeas or other legumes raw. While they’re nutrient-rich, their raw form contains phasin and other anti-nutrients that can lead to nausea and digestive discomfort.

You can enjoy sprouted chickpeas as a quick and nutritious snack, blend them into raw hummus, or incorporate them into soups and veggie burgers. Chickpea sprouts, in particular, are rich in protein and isoflavones, which may help alleviate menopause symptoms.

Ingredients like Greek yogurt, raspberries, chickpeas, and garlic are both gut-healthy and anti-inflammatory, aiding digestion and potentially relieving symptoms like joint stiffness, mental fog, and high blood pressure.

Once your chickpeas have sprouted to your liking, rinse them thoroughly and let them air dry before refrigerating them for up to a week.

The sprouting process also reduces gas-producing compounds, making them easier on your digestive system and potentially improving mineral absorption.

Now, let’s delve into the health benefits of chickpea sprouts:

• They boost the immune system, thanks to their vitamin C content.
• Chickpea sprouts can help protect against cancer, as they’re a good source of folate.
• These sprouts improve digestion and prevent constipation due to their dietary fiber content.
• They can lower cholesterol levels, thanks to their soluble fiber.
• Chickpea sprouts contain manganese, which helps regulate blood sugar levels.
• They contribute to heart health by providing potassium, which helps control blood pressure.
• For those looking to shed some pounds, chickpea sprouts are low in calories and fat while being rich in protein and fiber.

Now, onto potential side effects:

• Be cautious about food poisoning; improper storage or raw consumption can lead to harmful bacteria.
• Some individuals might be allergic to chickpea sprouts, causing symptoms like hives, swelling, or breathing difficulties.
• Due to their high fiber content, chickpea sprouts could lead to gas and bloating in some people.

One cup (133 grams) of chickpea sprouts packs:

In conclusion, chickpea sprouts are a nutritious addition to your diet. You can explore various recipes to enjoy them:

• Try a refreshing Chickpea Sprout Salad with carrots, cucumbers, and lemon dressing.
• Opt for a quick and easy Chickpea Sprout Stir-Fry with broccoli, carrots, and onions.
• Warm up with a hearty Chickpea Sprout Soup made with chicken broth, carrots, and onions.

Remember, individual reactions vary, so listen to your body. If you’re new to chickpea sprouts or have underlying health concerns, it’s wise to consult a healthcare professional before making them a significant part of your diet.

Mung bean sprouts

Mung bean sprouts pack a punch when it comes to nutrients. They’re loaded with vitamins like C, folate, and K, plus dietary fiber, protein, and manganese. But that’s not all.

These sprouts are like a low-calorie, low-fat powerhouse that can elevate any diet. Incorporating them into your daily routine can do wonders. They team up with your gut microbes to keep things balanced, and they’re ready to tackle the risks of obesity, hypercholesterolemia, diabetes, and even cancer.

Plus, they’re like the bouncers at a club – keeping those nasty toxins away from your body’s VIP section.

Speaking of power, mung bean sprouts are turning heads with their antioxidants. Think of them as the firefighters for inflammation.

Chronic inflammation is like the troublemaker causing chaos at a party, and these antioxidants are here to shut it down. Heart disease, cancer, arthritis – they’re all on the guest list, and nobody wants that.

But mung beans aren’t alone in this journey. Beans like kidney, navy, pinto, red, small white, and mung, along with chickpeas, split peas, peanuts, and clover sprouts, are all bringing their A-game with estrogenic compounds.

Now, about mung bean protein – it might have some histamine vibes going on. Mung beans can be a bit dramatic and tend to attract histamine quickly. But hey, everyone’s got their quirks, right?

Mung bean’s been the golden child across Asian countries for ages. It’s been that trusty sidekick in both food and medicine. Detox? Oh, it’s got that in the bag. This little bean’s like a superhero, loaded with nutrition and armed with antioxidants, ready to fight off anything that dares to mess with your well-being.

If you’re pregnant, listen up. Mung beans are like the friendly neighborhood folate provider. They’re handing out 80% of the recommended daily intake in just one cooked cup.

But hold off on the raw mung bean sprouts, as they might have some uninvited bacteria lurking around that could lead to a not-so-fun party.

Cooking up mung beans is a breeze, whether you’re going traditional on the stove or embracing the raw side after sprouting. However, beans do have a secret weapon – oligosaccharides, the sugar that’s tough for your body to break down.

And guess what? That often translates to some unwanted gas. But fear not, there’s a remedy for that discomfort.

Now, let’s chat about why mung bean sprouts are the cool kids in the health world:

• Immune system, meet vitamin C. Mung bean sprouts are handing out this antioxidant like candy, giving your immune system the boost it craves.
• Cancer, step back. Folate’s on the scene, and it’s not letting those cancer worries crash the party.
• Digestion, we got this. Dietary fiber from mung bean sprouts is all about keeping things moving smoothly, no constipation allowed.
• Cholesterol, you’re going down. Mung bean sprouts have soluble fiber, and they’re using it to keep cholesterol levels in check.
• Blood sugar, meet manganese. It’s like the peacekeeper making sure things stay balanced in the blood sugar department.
• Heart health, we’re looking at you. With potassium in the mix, mung bean sprouts are here to manage blood pressure like a pro.
• Weight loss, let’s do this. Low on calories and fat, but high in protein and fiber – mung bean sprouts are the ultimate squad for shedding those pounds.

One cup (133 grams) of mung bean sprouts packs:

But of course, there’s always a flip side:

• Watch out for food poisoning. Mung bean sprouts might harbor some sneaky bacteria, especially if they’re not treated right or if they’re eaten raw.
• Allergic reactions? They’re on the table too. Swelling, hives, and breathing struggles might gatecrash the mung bean party for some folks.
• And then there’s the gas and bloating issue. Fiber’s great, but it can sometimes lead to an uncomfortable dance on the digestive floor.”

Soybean sprouts

Soybean sprouts are a type of bean sprout that is made from soybeans. Soybeans are a legume that is native to East Asia. Soybean sprouts have a mild, nutty flavor and a crunchy texture. They are a popular ingredient in many Asian dishes, such as stir-fries, salads, and soups

Soybean sprouts are a good source of protein, fiber, vitamins, and minerals. They are particularly high in vitamin C, folate, and vitamin K. Soybean sprouts are also a good source of iron, magnesium, and potassium.

Soybean sprouts are a healthy and delicious addition to any diet. They are low in calories and fat, and they are a good source of nutrients that are essential for good health.

Here are some of the health benefits of eating soybean sprouts:

• May boost the immune system: Soybean sprouts are a good source of vitamin C, which is an antioxidant that can help boost the immune system.
• May help protect against cancer: Soybean sprouts are a good source of folate, which is a B vitamin that has been linked with a reduced risk of some types of cancer.
• May help improve digestion: Soybean sprouts are a good source of dietary fiber, which can help improve digestion and prevent constipation.
• May help lower cholesterol: Soybean sprouts are a good source of soluble fiber, which can help lower cholesterol levels.
• May help regulate blood sugar levels: Soybean sprouts are a good source of manganese, which is a mineral that helps regulate blood sugar levels.
• May help improve heart health: Soybean sprouts are a good source of potassium, which is a mineral that helps regulate blood pressure.
• May help promote weight loss: Soybean sprouts are low in calories and fat, and they are a good source of protein and fiber, which can help promote weight loss.

How to cook soybean sprouts:

Soybean sprouts can be eaten raw or cooked. To cook soybean sprouts, simply rinse them well and then stir-fry them for a few minutes until they are tender. Soybean sprouts can also be added to soups, salads, and sandwiches.

Adzuki bean sprouts

Adzuki bean sprouts are a type of bean sprout that is made from adzuki beans. Adzuki beans are small, red bean that is native to East Asia. Adzuki bean sprouts have a similar nutritional profile to other bean sprouts, but they are also a good source of iron and calcium.

Here are some of the health benefits of eating adzuki bean sprouts:

• May boost the immune system: Adzuki bean sprouts are a good source of vitamin C, which is an antioxidant that can help boost the immune system.
• May help protect against cancer: Adzuki bean sprouts are a good source of folate, which is a B vitamin that has been linked with a reduced risk of some types of cancer.
• May help improve digestion: Adzuki bean sprouts are a good source of dietary fiber, which can help improve digestion and prevent constipation.
• May help lower cholesterol: Adzuki bean sprouts are a good source of soluble fiber, which can help lower cholesterol levels.
• May help regulate blood sugar levels: Adzuki bean sprouts are a good source of manganese, which is a mineral that helps regulate blood sugar levels.
• May help improve heart health: Adzuki bean sprouts are a good source of potassium, which is a mineral that helps regulate blood pressure.
• May help promote weight loss: Adzuki bean sprouts are low in calories and fat, and they are a good source of protein and fiber, which can help promote weight loss.

Adzuki bean sprouts are a versatile ingredient that can be added to many dishes. They can be eaten raw, cooked, or stir-fried. Adzuki bean sprouts are a healthy and delicious addition to any diet.

Here are some recipes that you can try with adzuki bean sprouts:

• Adzuki bean sprout salad: This salad is made with adzuki bean sprouts, carrots, cucumbers, and a sesame dressing. It is a refreshing and healthy salad that is perfect for a summer lunch or dinner.
• Adzuki bean sprout stir-fry: This stir-fry is made with adzuki bean sprouts, broccoli, carrots, and onions. It is a quick and easy dish that is perfect for a weeknight meal.
• Adzuki bean sprout soup: This soup is made with adzuki bean sprouts, chicken broth, carrots, and onions. It is a hearty and comforting soup that is perfect for a cold winter day.

One cup (133g) of Adzuki bean sprouts packs

How to cook bean sprouts

There are many ways to cook bean sprouts.

Bean sprouts are available in two forms: raw and cooked. You can cook them in stir-fry recipes or add them to a variety of vegetables, such as zucchini, carrots, and bell peppers. Bean sprouts will be found in Asian restaurants as an ingredient for spring rolls and other meat-and-vegetable dishes.

Bean sprouts can be tossed on salads at home, or you can keep it simple. Bean sprouts can quickly spoil, so it is important to keep them in the refrigerator.

Look for bean sprouts that are shiny, white, and have yellow tips when buying them. Avoid bean sprouts that have a musty or slimy taste. You can check the freshness by splitting a bean sprout in half if you are unsure. A fresh bean sprout should make a snapping sound when it breaks.

Here are some other ways that you can include bean sprouts in your diet.

• Bean sprouts can be added to salads.
• For extra crunch, add bean sprouts to your favorite sandwich.
• Stir-fry bean shoots with noodles, tofu, or meat. You can also add your choice of vegetables.
• Order Vietnamese spring rolls made with bean sprouts.

Classic Bean Sprout Stir Fry

You may have made fried noodles using bean sprouts and left behind a lot of bean sprouts. This bean sprout stir-fry is the perfect way to use up large quantities of bean sprouts.

You’ll find bean sprout stir fry in Vietnamese households. Even though it may not seem very appealing, it tastes great. To complement my other Vietnamese dishes, you can make this side dish. It has big health benefits and great flavor.

Ingredients:

• 1 pound bean sprouts, rinsed and drained
• 1 tablespoon vegetable oil
• 1 clove garlic, minced
• 1/2 onion, chopped
• 1 carrot, chopped
• 1/2 cup snow peas, trimmed
• 1/4 cup soy sauce
• 1 tablespoon cornstarch
• 1/4 teaspoon ground ginger
• 1/4 teaspoon black pepper

Instructions:

1. Heat the oil in a large skillet or wok over medium heat.
2. Add the garlic and onion and cook until softened about 5 minutes.
3. Add the carrot and snow peas and cook for 2 minutes more.
4. Add the bean sprouts, soy sauce, cornstarch, ginger, and pepper.
5. Cook, stirring constantly, until the sauce thickens and the vegetables are tender, about 2 minutes more.
6. Serve immediately.

Here are some tips for making classic bean sprout stir-fry:

• Use fresh bean sprouts. Bean sprouts that are wilted or brown will not taste good.
• Cook the vegetables until they are just tender. Overcooking will make them mushy.
• Don’t overcrowd the skillet or wok. If you add too many vegetables, they will steam instead of stir-fry.
• Serve immediately. Bean sprout stir-fry is best served hot.

Nutrition

• Serving: 1 serving,
• Calories: 114kcal,
• Carbohydrates: 7.2g,
• Protein: 5.3g, Fat: 8.5g,
• Saturated Fat: 1.4g,
• Sodium: 740mg,
• Potassium: 253mg,
• Fiber: 0.3g,
• Sugar: 1g,
• Calcium: 32mg,
• Iron: 1mg

Sauteed Bean Sprouts

• 2 garlic cloves, chopped
• 1 scallion, chopped
• 300g bean sprouts
• 200g spinach
• 100g fresh mushrooms, sliced into bite sizes
• 150g firm tofu, diced
• 4 tablespoons soy sauce
• 3 tablespoons vinegar
• 1 tablespoon sugar
• 1⁄2 cup water
• 1 teaspoon sesame oil
• 1 tablespoon canola oil

Instructions

• Combine the mixture of water and vinegar with the sugar and sesame seed oil in a small bowl.
• In the wok heat the canola oils and add the garlic cloves and scallions.
• Mix the mushrooms with half the mixture. Simmer for 3 minutes until the mushrooms become tender.
• In a large skillet, saute the vegetables.
• Add the tofu to the saucepan. Let it simmer for one minute.

NUTRITION INFO

• Serving Size: 1 (175) g
• Servings Per Recipe: 4
• Calories: 140.7
• Calories from Fat 63g 45 %
• Total Fat 7g 10 %
• Saturated Fat 0.9g 4 %
• Cholesterol 0mg 0 %
• Sodium 1058.1mg 44 %
• Total Carbohydrate 12.7g 4 %
• Dietary Fiber 3.4g 13 %
• Sugars 7.6g 30 %
• Protein 10.2g 20 %

How to Store Bean Sprouts

First things first, make sure to give those bean sprouts a good rinse. You want to get rid of any dirt or bacteria, so give them a thorough rinse under cold running water.

After the rinse, let them drain nicely. Pop them into a colander and let all that excess water go.

Next, grab yourself an airtight container. After the drain, place those sprouts in there and pop it all into the fridge.

And here’s a smart move – change the water every day. This will keep those sprouts fresh and happy.

Now, remember, don’t wait too long. Bean sprouts are best enjoyed within 3-4 days of keeping them cool in the fridge.

But hey, here’s some extra advice for you:

Keep those sprouts out of the crisper drawer. It can make ’em all soggy, and who wants that?

If you know you won’t gobble ’em up in 3-4 days, the freezer is your friend. Give ’em a quick blanch in boiling water for 2 minutes, then cool ’em off in ice water. Dry ’em out, bag ’em up, and into the freezer they go – good for about 2 months. To use, just thaw ’em out in the fridge and rinse ’em before chow time.

Now, it’s no joke, bean sprouts can sometimes carry some nasty bacteria. That’s why you gotta treat ’em right – store ’em well, especially if you’re planning to have ’em raw. Follow these tips to avoid any food poisoning scare.

Different ways to keep those sprouts snappy, depending on how long you wanna keep ’em on the scene:

First, the ziplock trick. Wash ’em, dry ’em, wrap ’em in paper towels, and into a ziplock bag they go. Seal that baby up and toss it in the veggie drawer.

Feeling fancy? Try the icy water technique. Wash ’em clean, then dunk ’em in a container with cold water and ice cubes. Cap it, pop it in the fridge, and switch out the water every couple of days.

Last but not least, is the freezer method. Get ’em cleaned up, dry ’em out, spread ’em on a tray, and give ’em a one-hour freeze. After that, they’re ready for the freezer bag. Squeeze out that air, seal it up, and stash it in the freezer for later use.

So, there you have it. Store those bean sprouts right, and you’ll have some crunchy goodness whenever you need it.

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