Buzz
Bean sprouts, a quintessential ingredient in numerous Asian culinary traditions, find their place in salads and stir-fries. Derived primarily from mung beans, they undergo controlled sprouting in commercial settings, presenting as delicate white tendrils attached to greenish seeds, sometimes adorned with brownish threads at one end.
Preparing Boiled Bean Sprouts
Ingredients
- 9 ounces (255 g) of fresh bean sprouts
- 4 cups (1 L) of water
Optional Salad Toppings
- 1 chopped scallion (optional)
- 1 tablespoon of toasted and ground white sesame seeds
- 1 clove of garlic, grated or pressed
- 1 tablespoon (15 mL) of sesame oil
- 1/2 tablespoon (7.5 mL) of soy sauce
- 1/4 teaspoon of kosher salt
Serving Size: 2
Creating Sautéed Bean Sprouts
- 2 cups (200 g) of fresh bean sprouts
- 1 small onion, chopped
- 1 tablespoon (15 mL) of vegetable oil
- 1/2 teaspoon of salt
Yields 4 Servings
Stir-Frying Bean Sprouts
- Use peanut oil for cooking
- 1/2 cup (50 g) of thinly sliced scallions
- 1 tablespoon of minced ginger
- 1 tablespoon of sliced garlic
- 1 pound (450 g) of bean sprouts, with the roots removed
- Add salt and black pepper according to taste
Serving Size: 4
Procedure
Preparing Bean Sprouts Efficiently
Opt for bean sprouts sporting a pale hue and boasting a crisp, sturdy texture. Reject those exhibiting brownish tints, flaccidness, wilting, or sliminess. Additionally, steer clear of specimens emitting a musty odor.
- Ensure your bean sprouts are stored in the refrigerator; otherwise, they risk bacterial contamination. They may come pre-packaged or sold loose/by weight.
Securely stow the sprouts in the fridge, segregating them from raw meats and seafood. Upon returning from the market, promptly transfer the bean sprouts into the refrigerator. Keep them in a separate compartment from raw meats, including seafood.
- While you'll eventually wash and cook the bean sprouts, it's vital to prevent cross-contamination with raw meats and seafood.
Purchase bean sprouts shortly before intending to utilize them. Although some foods have decent shelf lives in the fridge, bean sprouts are best utilized promptly. For instance, if purchasing loose bean sprouts by weight, aim to consume them within 2 days. Ideally, procure them on the same day or the day before.
- For pre-packaged ones, adhere to the 'best-buy' date.
- Extended storage of unused bean sprouts increases susceptibility to bacterial growth.
Thoroughly rinse the beans with cool, filtered water prior to cooking. Begin by washing your hands with soap and water, then transfer the beans to a strainer or colander. Rinse them under filtered water and gently shake off any excess moisture.
- Optionally, you can remove the wispy, brown thread at the end of the root, although this step is not mandatory.
Preparing Boiled Bean Sprouts
Bring 4 cups (1 L) of water to a boil over medium to high heat. This quantity suffices for 9 ounces (255 g) of bean sprouts. Should you opt to cook more, ensure adequate water coverage.
- When cooking larger quantities, ensure the sprouts are fully submerged in water.
Add the bean sprouts and cook for 1 minute and 30 seconds. As you add the sprouts, the water's boil may momentarily subside; allow it to regain vigor before starting the timer for 1 minute and 30 seconds.
- Prior to cooking, rinse the sprouts under filtered water. Optionally remove any brown threads from the roots.
Drain the bean sprouts using a colander. Shake the colander gently to eliminate excess water, then leave the sprouts to drain further for 5 minutes. If the colander lacks support, position it atop an empty pot.
- This step is crucial to prevent dilution of added sauces, oils, or dressings by excess moisture.
Incorporate the bean sprouts into your desired dish. Now ready for use, the sprouts can be chilled for salads, added to sandwiches, included in side dishes, or utilized in a popular Japanese salad recipe.
- For instructions on making the Japanese salad, continue reading!
Combine onion, scallion, sesame seeds, and garlic. Begin by finely chopping the scallion and placing it in a small bowl. Grind the toasted sesame seeds and add them to the bowl. Finally, grate a clove of garlic and mix everything together.
- If you cannot find toasted sesame seeds, lightly toast them in a dry frying pan for a few seconds.
- Remember to peel the garlic clove before grating it. If you lack a grater, use a garlic press instead.
Stir sesame oil, soy sauce, and salt into the bowl. Pour these ingredients into the bowl containing scallion, sesame seeds, and garlic. Mix everything with a fork until well combined.
- This step completes the salad dressing.
- You may opt for a different oil, but note that it could alter the flavor.
Toss the dressing with bean sprouts, then refrigerate for 30 minutes. Pour the dressing over the salad and toss it using salad tongs. Chill the salad in the refrigerator for 30 minutes before serving.
- You can store the salad for up to 24 hours, but it's best eaten fresh.
Creating Sautéed Bean Sprouts
Heat 1 tablespoon (15 mL) of vegetable oil in a skillet. Ensure the skillet is evenly coated with oil before placing it on the burner. Heat the skillet on high until the oil starts to bubble.
- For added flavor, you can use peanut oil instead of vegetable oil. However, vegetable oil is recommended to maintain the delicate taste of bean sprouts.
Fry 1 small diced onion for 2 minutes. If you haven't already, prepare the onion by peeling it and cutting off both ends. Chop it finely and add to the skillet. Fry for 2 minutes, stirring often.
- If you're not a fan of onion, you can skip this step or substitute it with 1 clove of garlic.
Introduce 2 cups (200 g) of bean sprouts and season with salt. After rinsing the bean sprouts with filtered water, add them to the skillet. Season with 1/2 teaspoon of salt and give them a good mix.
- If desired, remove the brownish threads from the ends of the sprouts beforehand.
Sauté the bean sprouts over medium heat for 3 to 5 minutes. Stir frequently with a wooden spatula to ensure even cooking. They should turn translucent and golden in 3 to 5 minutes.
- Be cautious not to overcook, as they may become mushy.
Serve the bean sprouts promptly. Like most fried dishes, sautéed bean sprouts are best served immediately. Transfer them from the skillet to a serving dish.
- Sautéed bean sprouts complement various meals as a delightful side dish.
Preparing Stir-Fried Bean Sprouts
Combine peanut oil, scallions, ginger, and garlic in a wok. Pour sufficient peanut oil into the wok to coat the surface lightly—approximately 1 tablespoon (15 mL) should suffice. Add 1/2 cup (50 g) of thinly sliced scallions, 1 tablespoon minced ginger, and 1 tablespoon sliced garlic. Give them a quick stir with a wooden spatula.
- If you're not fond of peanut oil, you can opt for another stir-frying oil like canola or vegetable.
Fry the ingredients over high heat until fragrant. This process typically takes 1 to 2 minutes. Stir frequently with a wooden spatula to ensure even cooking and prevent burning.
- The ingredients may not appear fully cooked at this stage, but that's normal.
Season the ingredients with salt and pepper. Begin with a pinch of salt and a few shakes of pepper, then give the ingredients another stir. Don't worry if it seems like a small amount for now; you can adjust the seasoning later as needed.
Add 1 pound (450 g) of bean sprouts and cook for 2 to 3 minutes. After rinsing the bean sprouts, add them to the wok. Stir to evenly distribute the ingredients, then fry for 2 to 3 minutes, stirring frequently.
- Before adding, remove the little brown hairs from the ends of the white roots.
- Avoid overcooking the bean sprouts to prevent them from becoming mushy.
Serve the stir-fry immediately. Once the bean sprouts are cooked, transfer them from the wok to a bowl. Serve immediately to retain their texture.
- For a heartier meal, serve over steamed rice.
Tips for Incorporating More Bean Sprouts into Your Diet
Ways to Add Bean Sprouts to Your MealsHelpful Tips
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Due to their high moisture content, avoid freezing bean sprouts.
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Avoid overcooking bean sprouts to maintain their crispness.
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For added flavor, consider spicing up your cooking oil with hot chili oil.
Warnings to Consider
- Raw bean sprouts are not suitable for consumption by certain groups: the elderly, toddlers and young children, pregnant individuals, and those with weakened or compromised immune systems should avoid them.
- Bean sprouts, being cultivated in warm, damp conditions, are vulnerable to bacterial contamination.
Essential Equipment
- Colander
- Pot, skillet, or wok
- Wooden spatula (for sautéing)
