Mung bean sprouts are one of the most popular vegetables in Chinese and Taiwanese cuisine. They can be cooked in many different ways including adding them to your noodle soup, making spring rolls or dumpling fillings. You can also stir-fry them on their own or with different kinds of meat.
The mung bean sprouts that are sold in your local supermarket 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.
Bean sprouts are high in protein and vitamins B and C. Eating bean sprouts regularly is a great way to boost the nutrition in your diet. They are low in calories 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.
Below is a great Chinese stir-fry mung bean sprout recipe where you can use your prepped sprouts. This recipe is vegetarian but you can easily add any almost any meat. Poultry is especially popular in stir fry dishes. Shellfish, like shrimp, also goes well with this yummy recipe. The choice is up to you!
- 1 pound/450 g. bean sprout
- 1 sliced spring onion
- 2 cloves of garlic, minced
- Salt to taste
- Pepper to taste
To Prepare Mung Bean Sprouts
- Remove the “hair” from the bean sprouts. The hair is the root of the bean sprout. This step is optional but if you remove the hair of the bean sprout this dish looks nicer and the texture is a little bit better. But if you don’t have time you can leave the hair of bean sprout as it is edible.
- Rinse the bean sprouts under cold water and soak the bean sprouts in water for 5 minutes. Drain the water. Leaving the bean sprouts in the colander for half hour tends to get rid of most of the water on the bean sprout.
To Prepare the Stir-Fry
- Heat up 1 tablespoon of cooking oil in a wok and stir-fry the garlic first until the aroma of the garlic comes out.
- Add bean sprouts into the wok and quickly stir-fry for 30 seconds and add the spring onions.
- Keep stir-frying for a further 30 seconds and season with salt and pepper then it’s ready to serve.
For a slight variation on this recipe instead of using just salt and pepper as seasoning try adding one tablespoon of soy sauce and half a teaspoon of sugar with a pinch of salt. Add the sesame oil a few minutes before you're ready to serve it.
Edited by Liv Wan
|Nutritional Guidelines (per serving)|
|Total Fat||6 g|
|Saturated Fat||1 g|
|Unsaturated Fat||3 g|
|Dietary Fiber||4 g|