Crispy bean sprouts add a crunchy texture to salad recipes, slimming soups and many Indian-style dishes. Some bean sprouts recipes are vegetarian by default, so vegans and vegetarians can enjoy crispy bean sprouts. They are also relatively low in calories and high in protein.
The most common beans used to make bean sprouts are soybeans and mung beans. Before consuming soybean sprouts and mung bean sprouts, cook them thoroughly. According to the Academy of Nutrition and Dietetics, bean sprouts may become contaminated by the growth of bacteria. Though bean sprouts can be consumed raw, opt for cooked recipes like crispy bean sprouts to lower the risk of food poisoning.
Bean Sprouts Nutrition and Benefits
Bean sprouts are made by cultivating beans for several days until they produce sprouts. This process only takes a few days and results in a crunchy salad topper or mung bean sprouts to use in stir-fries.
According to the USDA, the mung bean sprouts nutrition facts per 1 cup, cooked, include:
- 62 calories
- 5.33 grams of protein
- 0.26 grams of fat
- 13.1 grams of carbohydrates
- 2.36 grams of fiber
Mung bean sprouts are also high in vitamin K and vitamin C. Though bean sprouts nutrition varies per type of bean sprouts, they tend to contain adequate amounts of B vitamins, iron, copper, manganese and magnesium.
Aside from bean sprouts nutrition content, bean sprouts are also associated with their health benefits. According to a January 2014 study published in Chemistry Central Journal, mung bean sprouts are especially high in antioxidants. They also contain anti-inflammatory, antidiabetic and other health-promoting properties.
Crispy Bean Sprouts Ingredients
Many crispy bean sprouts recipes are vegetarian, low-calorie, low-carb, low-fat, gluten-free and more. This makes them the perfect side dish to make for people with various dietary preferences, restrictions or lifestyles. They are also tasty and nutritious.
Things You'll Need
Soybean sprouts or mung bean sprouts
High-heat vegetable oil, such as canola oil
Optional Korean spices, such as gochugaru
Optional brown sugar or other natural sweetener
Crispy bean sprouts is a simple, Asian-inspired dish. You need a few basic ingredients that depend on your taste preferences, dietary restrictions and health goals. For example, if you follow a low-sodium diet, use a low-sodium alternative to soy sauce. Another example is omitting the brown sugar to cut back on calories and refined sugar.
Cooking Crispy Bean Sprouts
To get started, you will need your ingredients and a few basic kitchen tools. For many stir-fry recipes like this one, use a large frying pan or skillet that can withstand high heat. You will also need a sharp knife and cutting board. Once your cooking station is prepared, here is how to make crispy bean sprouts:
- Thoroughly rinse fresh bean sprouts. Remove any shoots that are brown or yellow. Then, cut off the roots.
- Heat oil in a saute pan on high heat.
- Add the bean sprouts to the pan and stir frequently.
- Saute them for two minutes.
- Add a splash of water and a dash of salt. Reduce to a simmer, place the lid on the pan and let steam for six minutes.
- Remove from heat. Rinse and drain; then transfer to a dish or bowl.
- Toss crispy bean sprouts with soy sauce, optional sweetener, scallions and optional Korean spices.
Though many crispy bean sprouts recipes are vegetarian, anyone can enjoy this dish. This is also a delicious way to pack in more fiber, vitamins and minerals. Try serving crispy bean sprouts with a healthy protein, such as baked tofu or grilled chicken breast, and a rice dish, like our Colorful Rice-Pilaf.
- Academy of Nutrition and Dietetics: “Are Sprouts Safe to Eat?”
- USDA FoodData Central: “Mung Beans, Mature Seeds, Sprouted, Cooked, Stir-fried”
- Chemistry Central Journal: “A Review of Phytochemistry, Metabolite Changes, and Medicinal Uses of the Common Food Mung Bean and Its Sprouts (Vigna radiata)”
- One Green Planet: "Fresh Korean Bean Sprout Salad"