Bean sprouts are the young sprouts of germinating beans. Though technically, the term bean sprouts can refer to the fresh sprouts of any bean variety, it is generally used to describe the fresh sprouts of Mung beans – the green colored bean variety native to India. Soy beans and bean mix are the other commonly sprouted beans. Depending upon the length of “sprouting time,” and type of beans used, the size and appearance of these sprouts may vary from just white specs coming out of the beans to partially de-skinned bean heads with long silvery tails reaching up to 4” at times. A variety of bean sprout recipes are prepared extensively around the world including India (Usal or Moth), China (dou ya or ya cai), Korea (Sukju Namul), and several other Asian cuisines. Bean sprout dishes are especially savored for its crunchy texture, mildly nutty flavor, and ease of cooking. Usal and sprouted bean salad are the most famous beans sprout recipes; Bean sprouts are also used as a major ingredients in other dishes like Chow mien, stir fry, and soups.
Culinary History of Beans Sprouts
Bean sprouts were discovered as a vegetable and the process of sprouting beans was developed around the time when humans mastered the art of plant domestication and germinating seeds for growing them. The technique of sprouting beans above the soil is said to have originated in the Balkan and Southwestern Asia, from where it traveled to Eastern Mediterranean regions and Eastern parts of Asia.
Today, numerous types of bean sprouts are used all over the world, with mung bean sprouts being the most commonly sprouted bean variety.
Culinary Uses of Bean sprouts
There are numerous ways of using Bean sprouts – cooked and raw. In their raw form bean sprouts, may be used to prepare cold salads, filling for spring rolls, or as a condiment. The sprouts may be blanched or stir-fried and used in a variety of recipes including soups, curries, stews, and pan cakes.
Blanched bean sprouts may also be used as a vegetable or served as a meal accompaniment or toppings for soups like Janchi Guksu (Korea festive soup). In certain parts of the world, the sprouts (especially soy bean sprouts) are dried, powdered, and then, cooked in milk along with other ingredients to prepare a nutritious yet easily digestible weaning food.
Popular Bean Sprout Recipes From Around the World
Bean sprouts, though, originally an Asian ingredient, is today, used in almost all cuisines around the world. The popular bean sprout dishes include
Indian Cuisine: Usal and Mung chat
Oriental cuisine: Bean sprouts are an important ingredient of several traditional recipes like char kway teow, Hokkien mee, mee rebus, and pasembo in Malaysia. They are also widely used as garnish, spring roll filling, and side dish.
Western cuisine: Though Bean sprouts are not a traditional ingredient in the west, many dishes have been popularly modified to include bean sprouts in the recipe; e.g. bean sprout sandwich, Bean sprout Au gratin, and Bean sprout casserole.
Common Methods of Cooking Bean Sprouts
Though, several cooking methods can be used to prepare an array of bean sprout dishes, blanching and stir frying seem to be more preferred styles of cooking bean sprouts. Moreover, since the sprouts are fast to cook; long cooking processes or cooking techniques that use high temperatures may turn them too soft and soggy; and hence, may be avoided.
They can also, be eaten raw as a part of salads and sandwiches. Partially sprouted beans may be ground, mixed with spices and roasted on a girdle to make pancakes.
Nutritive Value and health benefits of Bean Sprouts
Bean sprouts are an excellent source of protein, rich in several other micronutrients including Vitamin A, B, C, and E and minerals like Calcium, Iron, and Potassium, and provide negligible amounts of calories. Moreover, they are one of the richest sources of fibers, thus making them one of the best heart-friendly and weight-loss diet inclusions.
Other than these nutritional benefits, several sprouts like soy bean sprouts are rich in flavonoids and other anti-oxidants that help reduce free radical damage in the body. Sprouting also reduces the flatulence creating property of beans.
Tips for Buying/Preparing Bean Sprouts
Bean sprouts are easily available in most grocery stores almost all year long. The fresh ones will have a crisp texture and white, slightly moist roots. Avoid musty-smelling, dark, or slimy-looking ones.
A variety of beans sprouts can also be prepared at home. To sprout beans, wash them and soak in water for 8 to 12 hrs. Then, drain the water, rinse and allow them to rest in a container that allows air flow. Rinse and drain the beans every 12 hrs for next 2 to 5 days (depending upon the size of sprouts that you wish for).
Tips for Storing Bean Sprouts
Sprouts are highly perishable and should be eaten as soon as possible. However, if storage is essential then, it is best to keep them in a plastic bag in the crisper compartment of the refrigerator. Here they will last for up to 3 days (mung beans sprouts can last up to 3 or 4 weeks in refrigerator). Rinsing the bean sprouts daily under cold water during the storage may extend their life by another week.
Trivia:
During the Suez crisis, the British forces in Arabia survived by eating soy bean sprouts as a major part of their diet.
