Bean Sprouts

Name: Bean sprouts — the young, crisp, white-stemmed shoots of germinated beans, most commonly mung beans, but also soybeans and others. They are a staple of Asian cooking, with a fresh, crunchy texture. Mung bean sprouts have their own page.

Description

Sprouting seeds and beans has been practised in China for thousands of years, and bean sprouts are mentioned in ancient texts. They are a staple of Chinese, Vietnamese, Thai, Korean and Japanese cooking, in stir-fries, noodle soups such as pho and pad thai, and spring rolls.

Bean sprouts are grown in the dark, which keeps them pale and mild, and are ready in a few days. Their crunch and freshness make them a popular topping, and they are very low in calories. Their warm, humid growing conditions also favour bacteria, so safe handling is important.

Main nutrition value

Bean sprouts are low in calories and provide vitamin C, vitamin K, folate and some protein, and fibre.

How best to be consumed

Bean sprouts are best cooked briefly, and eaten fresh.

1. Stir-fry over high heat for 1 to 2 minutes, with garlic and soy sauce, so they stay crisp.
2. Add to noodle soups and pad thai at the end, or use as a topping for pho.
3. Blanch for 30 seconds for salads and spring rolls.
4. Buy firm, white, fresh sprouts, and avoid slimy or smelly ones.
5. Store in the fridge and eat within a day or two.

Overconsumption could cause…

Bean sprouts are safe when fresh and cooked, but a known food-poisoning risk when raw.

1. Food poisoning (E. coli, Salmonella, Listeria) from raw or lightly cooked sprouts, because warm, humid sprouting conditions favour bacteria, so they are not advised raw for pregnant women, young children, older people and those with weak immune systems.
2. Allergic reactions in people allergic to legumes.
3. Soggy, strong-smelling sprouts if kept too long, which should be thrown away.

GroupsStem and Shoot VegetablesLegume familyLow fatLow sodiumRich in folateRich in vitamin KFresh

Related foodsMung Bean SproutsAlfalfa SproutsPea ShootsAsparagusBamboo ShootsFennel

Wikipedia — Bean sprout, used for origin, naming and history: https://en.wikipedia.org/wiki/Bean_sprout