What are the benefits of bean sprouts, how to sprout them correctly and cook them deliciously

In Asia, bean sprouts are called the “elixir of life” for their large amount of useful substances. But only two varieties can be consumed in this form - mung bean and adzuki. Eating white or red bean sprouts leads to poisoning. To prevent sprouted beans from turning into poison, read our material with the best recipes and growing rules.

Composition and beneficial properties of sprouted beans

Sprouts have such a unique composition that they can be used as an independent dish. They contain 15 amino acids, many minerals: magnesium, calcium, iron, zinc, phosphorus, sodium, copper, manganese and potassium, as well as vitamins B, C, PP, beta-carotene, tocopherol, A, K, E.

Benefits and harms

Bean sprouts have the following positive effects on the body:

• reduce cravings for sweets;
• ease the course of allergies;
• clean the blood;
• strengthen the walls of blood vessels;
• stabilize the functioning of the nervous system;
• strengthen the skeletal system;
• improve immunity;
• slow down the aging process;
• normalize intestinal function, thereby eliminating toxins;
• reduce blood sugar and cholesterol levels;
• improve vision.

There are also some restrictions on consumption - it is not recommended to eat sprouted beans for people with chronic gastrointestinal diseases. In some cases, individual tolerance is possible.

Advice. Start introducing sprouts into your diet gradually. It is worth starting with one tablespoon per day, over time increasing the dose to a serving of salad.

How to sprout beans for eating

There are several ways germination legumes The main thing is to create a favorable moist environment for the hard shell to soak, swell and sprout.

Method No. 1

Place the grains on a damp cloth and cover the top. The cloth should remain damp at all times, but not with any water dripping out, otherwise the beans will begin to rot. The optimal temperature for germination is 25 degrees. The material must be washed every 6 hours. After 36 hours, shoots will appear.

Method No. 2

Place cotton balls in the bottom of a wide glass container. Place the beans on top. Moisten everything with a little water and leave in a warm place. There is no need to cover it with anything. It will take a day or two for the beans to germinate.

Method No. 3

Take a glass jar with a wide neck. Place bean grains on the bottom and fill them with water at room temperature. The water should completely cover them. After 4 hours, drain the water and rinse the beans. Leave it in the jar without pouring it in. Cover the neck with damp gauze.

Twice a day it is necessary to wash the beans and change the gauze. This method reduces the risk of rotting.

Reference. When germinated in the sun, grains are saturated with vitamin C, and in the dark - with vitamin B2.

What does it go with in cooking?

Bean sprouts successfully complement almost any vegetables, mushrooms, fruits, nuts, and cereals. In Asian cuisine, bean sprouts are used very often. It is mixed with soy sauce and sesame seeds.

Important. Eating sprouts with dairy products may cause flatulence. And with constant use with honey, a favorable environment is created for harmful microorganisms, which leads to fermentation and allergies.

How to eat sprouted beans

Sprouted beans are often found on the menus of raw foodists and healthy eating enthusiasts. Sprouted beans increase the content of organic acids, amino acids, minerals and other beneficial nutrients. The main thing is to correctly combine beans with other products.

Bean sprouts and soybean sprouts salad

Delicious and very healthy vitamin salad.

Ingredients:

• 100 g bean sprouts;
• 50 g soy sprouts;
• 1 small cucumber;
• 1 Bell pepper;
• 1 tbsp. l. soy sauce;
• 1 clove of garlic;
• 2 tbsp. l. vegetable oil;
• 1 tbsp. l. sesame seeds;
• 1 tbsp. l. rice vinegar;
• 2 green onions;
• 1 pinch of coriander;
• green cilantro.

Preparation:

1. Scald the sprouts with boiling water for 30 seconds. Rinse with cold water.
2. Cut the cucumber into large pieces.
3. Remove seeds from sweet peppers and cut into strips.
4. Onion, garlic and finely chop the cilantro.
5. Mix all vegetables and herbs in a salad bowl.
6. In a separate bowl, mix oil, vinegar, soy sauce, garlic and coriander.
7. Season the salad with sauce and put it in the refrigerator for half an hour.
8. Toast sesame seeds in a dry frying pan and sprinkle on the salad before serving.

Stewed bean sprouts with mushrooms

Warm, hearty salad with an unusual taste.

Ingredients:

• 250 g sprouts;
• 300 g champignons;
• 2 medium onions;
• 5 tbsp. l. vegetable oil;
• 1 pinch of cinnamon;
• lettuce leaves;
• salt to taste.

Preparation:

1. Cut the onion into half rings and the champignons into thin slices.
2. Heat a frying pan, pour oil into it.
3. Lightly fry the onion in heated oil.
4. Add mushrooms and salt. Mix.
5. Pour in some water. Simmer over low heat for 15 minutes.
6. Place the sprouts in the pan and simmer for another 2-3 minutes. The sprouts should remain crispy.
7. Add cinnamon, stir, remove from heat and cover with a lid.
8. After a couple of minutes, the dish can be served with fresh lettuce leaves.

Spinach and bean sprout salad

Recipe from French cuisine - Salad d'Amour.

Ingredients:

• 4 tbsp. sprouts;
• 8 tbsp. fresh spinach leaves;
• 1 tbsp. roasted almonds;
• 250 g pickled champignons;
• 1 red bell pepper;
• 0.5 tbsp. dried cranberries.

Sauce:

• 50 ml olive oil;
• 50 ml rice vinegar;
• 50 ml tamari sauce;
• 50 ml maple syrup;
• ¼ tsp. ground black pepper;
• 1 clove of garlic, minced;
• 1 tbsp. l. grated ginger;
• salt to taste.

Preparation:

1. Wash spinach leaves and bell peppers.
2. Cut the pepper into thin slices.
3. In a separate bowl, mix all the ingredients for the sauce until the consistency is even.
4. Season the salad with sauce and serve. You can decorate with sesame seeds.

Fried bean sprouts

This is a quick fried dish. It is advisable to cook in a wok or deep frying pan.

Ingredients:

• 200 g bean sprouts;
• 0.5 tbsp. l. vegetable oil;
• 1 tbsp. l. soy sauce;
• 0.5 tbsp. l. Sahara;
• 1 tsp. sesame oil.

Preparation:

1. Heat the frying pan, then pour in the oil.
2. Add the sprouts and fry them, stirring constantly.
3. After 30 seconds, pour in soy sauce and add sugar.
4. Cook for a few more seconds, stirring constantly.
5. Before serving, drizzle with sesame oil.

Conclusion

Bean sprouts are a healthy and tasty addition to almost any dish. The benefits of this product are great, so supporters of proper nutrition include it in their diet.

Sprouted beans improve immunity, help eliminate waste and toxins, and increase hemoglobin. With constant use, it helps maintain youth for many years.