|Nutritional Guidelines (per serving)|
|Servings: 3 to 4|
|Amount per serving|
|% Daily Value*|
|Total Fat 4g||5%|
|Saturated Fat 0g||1%|
|Total Carbohydrate 5g||2%|
|Dietary Fiber 1g||3%|
|Total Sugars 3g|
|Vitamin C 13mg||67%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Mung bean sprouts are one of the most popular vegetables in Chinese and Taiwanese cuisine. These crunchy vegetables are simply the sprout of mung beans, a nutritious legume that's widely used in both savory and sweet preparations. As a stir-fry ingredient, they are very versatile and can be combined with other vegetables and all sorts of proteins, from beef to tofu, shrimp, or chicken. These plump, silver-white strands are also visually appealing and their crunch is irresistible. Our easy vegetarian and vegan-friendly preparation makes for an excellent base for heartier dishes or for a delicious vegetable side.
Eating bean sprouts regularly is a great way to boost nutrition in your diet. It's a good ingredient if you are following a low-carb and low-fat diet. A one-cup serving (104 grams) of these sprouts has barely 31 calories, less than 1 gram of fat, but 3 grams of protein, almost 2 of fiber, and 63 micrograms of folate—a key vitamin for pregnant women, kids, and teens—which makes for almost 15 percent of the recommended daily intake of it.
The crunchy texture of the sprouts and sweet taste allows them to be cooked in many different ways, such as boiled in noodle soups, blanched and added to salads, fried in spring rolls and egg rolls, or chopped up and steamed into dumpling fillings.
1 pound mung bean sprouts
1 tablespoon neutral oil
2 cloves garlic, minced
1 spring onion, sliced
Salt, to taste
Freshly ground black pepper, to taste
Gather the ingredients.
Remove the “hair” from the bean sprout tips. This step is optional, but removing it will create a nicer looking dish with better texture. If you do not have time, you can leave the hair on, as it is edible.
Rinse the bean sprouts under cold water and soak them in water for 5 minutes.
Drain, leaving the bean sprouts in the colander for 30 minutes to get rid of most of the water.
In a wok, heat up the oil on medium-high heat and stir-fry the garlic until it becomes aromatic.
Add the bean sprouts and quickly stir-fry for 30 seconds.
Add the spring onions and continue stir-frying for another 30 seconds. Season with salt and pepper. Serve immediately as a side dish or use it as an ingredient in other stir-fry preparations.
Why Snip the Tails of the Sprouts?
The brown hairy piece at one end of the sprout is the root. Although edible, it's customary to snip it off when cooking these sprouts. With the tail off, mung bean sprouts look more appetizing and taste a whole lot better. Otherwise, they can taste a little straggly, stringy, and musky.
Soy Sauce and Sesame Dressing
Instead of using just salt and pepper as seasoning, try adding 1 tablespoon of soy sauce and 1/2 teaspoon of sugar plus a pinch of salt when stir-frying the sprouts. Add a drizzle of sesame oil a few minutes before you are ready to serve it.
How To Sprout Mung Beans at Home
Sprouting mung beans is fairly easy and requires very little equipment. To spout your own beans, you need a pound of mung beans, a big bowl, a container with a lid, and a colander:
- Rinse the dry beans with running water for a few minutes, discarding any odd-colored beans or debris.
- Place the rinsed beans in a bowl and cover them with clean water.
- Soak for 12 hours.
- Drain the beans and rinse with clean water.
- Allow the beans to sit in a colander for 30 minutes to get rid of most of the moisture.
- Place the beans in a container with an askew lid.
- Place the container in a dark corner of your kitchen counter and leave it to sprout for 12 to 16 hours.
- Check on the sprouts and rinse again. At this point, you might have long enough sprouts to eat.
- If you want the sprouts to be longer, drain in a colander for 30 minutes before placing them back in the container with the lid askew in a dark corner of your kitchen counter. Allow 12 to 16 more hours of sprouting.
- Keep the sprouts refrigerated and eat within 2 days to 3 days.
Mung Bean Sprouts, Raw. FoodData Central. United States Department of Agriculture.