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Bean sprouts are a deliciously crisp-cool addition to Asian dishes, especially when stir-fried.
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While many
beans
and vegetables can produce edible seedling-sprouts just after seed
germination, the term “sprouts” most commonly refers to the elongated
silver-white sprouts of the mung bean. They are also known as green
gram, golden gram and nga choy. These crunchy white sprouts have long
since been a staple in many Asian countries and have recently become
very popular in the U.S.
A Little Bite of History
Though American have only tuned in to the virtues of bean sprouts
in recent decades, they have been used in Chinese recipes and medicines
for at least 3,000 years.
Some varieties of bean sprouts became heroes to eighteenth century scurvy-plague sailors in Europe. Because of their high
vitamin C content, sprouts were rationed out alongside
citrus fruits such as
lemons and
limes, helping to prevent the deaths of scores of sailors.
Varieties
While we here primarily discuss mung bean sprouts, the sprouts of a
handful of other beans and vegetables also deserve a mention. Each
sprout variety is tasty and nutritious and suited to individual roles
in recipes, both fresh and cooked, and each offers an individual
assortment of beneficial nutrients.
Commonly-available
sprouts include alfalfa sprouts, clover sprouts, broccoli sprouts,
buckwheat sprouts, lentil sprouts, mustard sprouts, radish sprouts,
fenugreek sprouts, onion sprouts, snow pea shoots, soybean sprouts and
sunflower sprouts.
Buying Tips
Seek sprouts that look crisp, plump,
bright white and nearly dry. Avoid sprouts that are stringy,
discolored, or sold in discolored (yellowish or milky-colored) water.
Storage Tips
Your best bet is always to purchase bean sprouts right before using them to ensure optimal crunchiness and fresh taste.
If you need to store your sprouts for a few days, moisten them with a small bit of water in a plastic bag and refrigerate them.
If
you know you’ll be storing the sprouts for more than two days, place
them in a container and cover them with water, changing the water every
other day. Sprouts can usually last refrigerated this way for a week.
If you plan to use your sprouts in cooked dishes, they can also be frozen.
Usage Tips
Bean sprouts are a deliciously crispy-cool addition to many Asian dishes, including
stir-fries.
Stir-frying is an excellent method of bean sprout preparation because
it allows the sprouts to release a protein that raw bean sprouts don’t
provide. But take care not to fry away their sweet crunch; the heat is
too much for bean sprouts to handle for longer than thirty seconds.
Don’t
get confused by a recipe that calls for “silver sprouts,” as these are
simply bean sprouts whose ends have been removed. While this can give
your dish a sleeker aesthetic, it makes little if any taste difference
and the tedious end-removal should be undertaken only if you are
particularly concerned with your presentation.
Nutrition Notes
Mung bean sprouts are a good source of
fiber,
protein
and vitamin C and are also rich in
folic acid and many other vitamins and
minerals. According to Chinese medicine, bean sprouts are a “yin”
(cooling) food, and they have taken on a revered role in American
culture as more and more Americans have become health-savvy natural-food fans.
Try one of our favorite bean sprout recipes:
Phat Thai (Pad Thai)
Grilled Asian Chicken Salad
Chinese Quesadilla
