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

Sprouted beans are popular among healthy eaters. They are rich in nutrients that help improve health, maintain beauty, and maintain youth. grow a useful product At home, you can plant mung bean sprouts. The beans have choleretic properties, kill microbes, and calm the nervous system. Sprouts are quickly digested and contain virtually no harmful elements.

Properties and chemical composition

Bean sprouts are popularly called living food, because they contain twice as many nutrients as regular legumes.

Composition and properties of components:

1. Vitamin C – strengthens the immune system and the cardiovascular system.
2. Potassium – improves heart function.
3. Sprouts stimulate hematopoiesis and remove toxins and waste.

Additionally, green seedlings replenish vitamins and rejuvenate cells.

Composition and energy value:

• calories – 14 kcal;
• proteins – 1.5 g;
• fats – 0.1 g;
• carbohydrates – 1.8 g.

Sprouts are enriched with amino acids.

Rules of use

The benefits and harms of sprouted beans have been studied by experts, and the nutritional value of bean sprouts and their unique flavor, which complements regular dishes, are recognized as a particular advantage.

Cooking tips:

• can be eaten as an individual dish;
• goes well with vegetables, mushrooms, shrimps, porridges;
• Ideal for mixing with cottage cheese, yogurt or processed cheese.

The recommended daily intake is no more than 50-100 grams. Avoid mixing sprouts with meat, fish, any type of fruit, milk, or eggs. Avoid eating sprouts with honey, as this will cause fermentation and an allergic reaction.

Contraindications

There are almost no contraindications for consuming seeds, but you should stop eating them if you experience any symptoms.

Symptoms of overeating sprouts:

• bloating;
• increased gas formation;
• violation of intestinal peristalsis;
• significant increase in heart rate and decrease in blood pressure.

During initial preparation, the sprouted culture is introduced in minimal quantities, gradually increasing the norm if no unpleasant sensations are observed.

How to sprout beans at home

To begin, it's recommended to select high-quality seeds for sprouting and eating. The necessary information is provided on the packaging. Once you've selected the right seeds, you can begin growing beans.

To do this you need to:

• sort through, discarding spoiled grains;
• rinse under the tap 2-3 times;
• fill the soaking container 1/3 full with seeds and add water 2-3 cm above the seeds;
• put the bowl in a warm, dark place;
• after 8-10 hours, drain the water and rinse the grains;
• pour onto a dry napkin and cover with another one on top;
• fill with warm water completely, “with a slide”;
• the surface should not be dry;
• After 2 hours, you will be able to see the first bean sprout.

If sprouting beans for use in dishes, change the paper towels and water daily. The average sprouting time is 4-5 days, but they can be used after just 2 days.

Correctly selected components will contribute to high-quality growth of beans.

Another method is to use a wide-mouthed glass jar. Place the beans in the bottom and cover them with warm water. After 4 hours, drain the water and rinse the beans. Leave the beans in the bottom of the jar, and wrap the mouth of the jar in gauze or a bandage.

It's best to rinse and change the bandage at least twice a day to prevent rotting. Leaving the beans in a sunny location will infuse them with vitamin C.

Where to use: recipes

Sprouted mung beans are suitable for use in salads and even hot dishes.

What can you do with sprouted beans:

• sauté;
• extinguish;
• put into hot dishes;
• squeeze out juice;
• prepare healthy drinks

Suitable as a side dish.

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Soy stew

A mixture of soy and bean sprouts will be tasty.

To prepare you will need:

• soybeans and sprouts – 150 g each;
• dried tomatoes – 60 g;
• fresh bell pepper – half a fruit;
• soy sauce – 50 ml;
• balsamic vinegar – half a teaspoon;
• garlic – 3 cloves;
• cold-pressed olive oil – 40 ml;
• salt and ground black pepper – to taste

Cooking instructions:

1. Rinse the soybeans and beans.
2. Soak tomatoes in water 30 minutes before cooking and chop.
3. Also chop the bell pepper into strips.
4. Boil water in a saucepan.
5. Cook the sprouts in a colander doused with boiling water for 5-7 minutes.
6. While the soybeans and beans are boiling, mix the crushed garlic with vinegar and oil.
7. Drain the sprouts and mix with the tomatoes, peppers, and garlic. Add the dressing.

Side dish with beans and shrimp

Young green sprouts are a healthy addition to a healthy diet because they are low in calories. You can make this side dish with bean sprouts.

To prepare it you will need:

• one carrot;
• a packet of buckwheat noodles;
• some stalk celery;
• 50g champignons;
• 8 shrimps;
• 100g beans;
• spices.

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Cooking process:

1. Prepare noodles according to general rules.
2. Dry the shrimp and pour soy sauce over them, leave for 30 minutes.
3. Chop the vegetables.
4. Boil and fry the beans, add the remaining ingredients.
5. Place the shrimp in boiling water until they turn red (this takes no more than 30 seconds), remove from the water and place with the vegetables.
6. Combine everything and simmer under the lid for 5 minutes.

Fresh salad

A salad with added cucumber and sprouted beans, popular among raw foodists.

For this you will need:

• bell pepper – 1 fruit;
• vegetable oil with aroma – 2 tbsp.;
• golden beans – 100 g;
• cucumber – 1 pc.;
• green onions – 2 feathers;
• cilantro – 1-2 sprigs;
• garlic – 1 clove;
• sesame seeds – 1 tbsp;
• rice vinegar – 1 tbsp;
• chopped coriander – 5 g.

Cooking process:

1. Dip the sprouts in boiling water for half a minute, then quickly rinse and drain. Halve the cucumber and chop into large slices. Remove the seeds from the pepper and cut into oblong pieces. Chop the onion. Finely chop the cilantro. Place the vegetables in a salad bowl.
2. Prepare the dressing. Mix the sunflower oil, vinegar, sauce, and coriander. Press the garlic through a garlic press and add to the dressing.
3. Dress the salad and leave in the refrigerator for half an hour.
4. Fry sesame seeds in a hot frying pan without adding oil and sprinkle over the salad.

This recipe can serve as a full-fledged snack, as it's quite filling. If you don't have rice vinegar, use apple cider vinegar or wine vinegar, but use no more than 2/3 teaspoon.

Fried sprouts

Fried sprouts have an interesting flavor and can be served as a separate dish.

For this recipe you will need:

• golden bean sprouts – 200 g;
• vegetable oil – 1/2 tbsp;
• soy sauce – 1 tbsp;
• sugar – 1/2 tsp;
• sesame oil – 1 tsp.

Cooking process:

1. Heat a frying pan over high heat, add oil and let it heat up.
2. Add the sprouts and stir vigorously, frying for 3 seconds.
3. Add sauce and salt (optional) to the sprouts, stir and fry for another 20 seconds.

Before serving, season the dish with sesame oil.

Bean dish with fried mushrooms

An interesting side dish would be sprouts with fried mushrooms.

Necessary products:

• 10 g butter;
• 2 peppers and a little garlic;
• shiitake mushrooms – 225 g;
• 120 g sprouts;
• shrimp – 120 g;
• 10 g lemon juice;
• red onion – 2 heads;
• 5 g fish sauce;
• a pinch of sugar;
• 10 g of crushed brown rice.

Cooking process:

1. Fry the pre-chopped pepper in heated oil in a frying pan.
2. Add garlic, cook for 2 minutes over high heat, add mushrooms and cook for another 2 minutes.
3. Add boiled shrimp to the pan and cook for another 1 minute, stirring constantly.
4. Gradually add the juice of half a lime, onion rings, sugar and fish sauce to the dish.
5. Keep on the heat for 3 minutes, remove the pan from the stove, add rice, mint and mix everything.

Before serving, garnish with mint leaves.

French salad

This French salad, with the addition of spinach leaves and dried cranberries, harmoniously combines a variety of flavors.

To prepare it you will need:

• sprouts – 4 cups;
• fresh spinach leaves – 8 cups;
• roasted almonds – 1 cup;
• pickled mushrooms – 250 g;
• sweet pepper - 1 pc.;
• dried or frozen cranberries – 0.5 cups

For the sauce:

• olive oil, rice vinegar, tamari sauce, maple syrup – 50 ml;
• crushed pepper – 1/4 teaspoon;
• garlic clove – 1 pc.;
• ginger root, finely grated – 1 tbsp.;
• salt.

Cooking steps:

1. Wash spinach and pepper.
2. Cut the pepper into thin strips (for this, you can use various kitchen gadgets).
3. Chop the berries.
4. Mix the sauce in a separate container until it reaches a uniform consistency.
5. Season and serve.

For decoration, you can sprinkle the salad with sesame seeds.

Beans are healthy, and today they're readily available in grocery stores for those who follow a healthy lifestyle. Bean sprouts are equally beneficial. They sprout quickly and are easy to grow at home. Regular consumption helps maintain beauty, health, and youth for years to come.