|Nutritional Guidelines (per serving)|
Mung bean sprouts are one of the most popular vegetables in Chinese and Taiwanese cuisine. Their crunchy texture and sweet taste allow them to be cooked in many different ways, including adding them to noodle soups or making spring roll or dumpling fillings. You can also stir-fry them on their own, as in this recipe, or along with a meat of some kind such as pork or chicken. These plump, silver-white strands with yellow "horns" at one end and a thread-like tail at the other make for an interesting presentation on the plate.
The Chinese have been cooking with mung bean sprouts for thousands of years. Luckily, the mung bean sprouts that are sold in our local supermarkets usually are real mung bean sprouts. The other commonly used bean sprout in Chinese cooking are soybean sprouts but they can be harder to find in some areas.
- 1 pound mung bean sprout
- 1 tablespoon neutral oil
- 2 cloves of garlic (minced)
- 1 spring onion (sliced)
- Salt and freshly ground pepper to taste
To Prepare Mung Bean Sprouts
Remove the “hair” from the bean sprouts, which is the root. This step is optional, but removing it will create a nicer looking dish with better texture. If you don’t 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 on the bean sprout.
To Prepare the Stir-Fry
Heat oil in a wok and stir-fry the garlic until the aroma comes out.
Add bean sprouts into the wok and quickly stir-fry for 30 seconds; add the spring onions.
Keep stir-frying for another 30 seconds and season with salt and pepper. Serve hot.
Tips and Variations
For a slight variation on this recipe, instead of using just salt and pepper as seasoning try adding 1 tablespoon of soy sauce and 1/2 teaspoon of sugar with a pinch of salt. Add a drizzle of sesame oil a few minutes before you're ready to serve it.
This recipe is vegetarian, but you can easily add almost any meat. Poultry is especially popular in stir-fry dishes, but shellfish like shrimp also goes well with mung bean sprouts.
Mung Bean Sprouts Nutrition
Eating bean sprouts regularly is a great way to boost the nutrition in your diet. They are low in calories, high in protein, and contain almost no fat. Bean sprouts are also a great way to consume vitamins C and B as well as folic acid, which can help you to prevent anemia and birth defects.