Bean sprouts are the first edible growth of a seed, and they can be grown quickly and easily at home from dried beans. When you buy beans to sprout, choose seeds sold specifically for sprouting: ordinary bulk dried beans often sprout poorly, and the rest can ferment and spoil the batch.
Sprouts provide vitamin C, folate, vitamin K, B vitamins, potassium, magnesium, iron and plant protein, with very few kilojoules. Protein varies by type: soybean sprouts have the most, around 13 grams per 100 grams, similar to eggs, while mung bean sprouts (the ones you usually buy) have about 3 grams, more than most leafy greens.
Food safety first
The warm, moist conditions that sprout seeds are also ideal for bacteria such as Salmonella, Listeria and E. coli, so raw sprouts are a known cause of food poisoning.
- Buy sprouts fresh and crisp, keep them in the fridge, and eat them within a couple of days.
- Pregnant women, young children, older people and anyone with a weakened immune system should eat sprouts only when they are cooked until steaming hot.
- Always cook kidney, pinto, black turtle and other larger bean sprouts. Raw kidney beans and their sprouts contain a natural toxin that causes severe vomiting.
- If you grow your own, use clean equipment, rinse the sprouts twice a day and refrigerate them as soon as they’re ready.
Wellness
Immunity. A cup of mung bean sprouts provides around 14 mg of vitamin C, which helps your immune system fight off bacteria and viruses.
Antioxidants. Sprouting increases the levels of some antioxidants, which fight the free radicals that can damage cells over time.
Blood sugar. Sprouts are low in carbohydrate and won’t cause big swings in blood sugar.
Heart and muscles. Potassium is an electrolyte that helps carry the electrical signals that keep your heart beating steadily and your muscles contracting.
Weight management
Low in kilojoules. A cup of mung bean sprouts has only about 130 kilojoules (31 Calories), so you can fill your plate without guilt.
Fibre and crunch. Crunchy, fibrous foods take longer to chew, giving your body time to register that it’s full, and fibre helps keep you satisfied for longer.
Beauty
Collagen. Your body uses vitamin C to make collagen, which helps wounds heal and keeps skin strong and taut. Vitamin C also acts as an antioxidant that helps protect skin cells.
Cooking with bean sprouts
- Sprout mung, soy, chickpea (garbanzo), adzuki, kidney, pinto and black turtle beans and lentils for interesting flavours (cook the larger beans, as above).
- Add sprouts at the end to broth-style soups such as pho and tom yum goong for crunch; the hot broth will cook them through.
- They’re sensational in stir-fries and a great way to add extra crunch and protein to vegetable, tofu, black bean and cashew combinations.
- Add them to wraps, tarts and rolls for texture and variety.
- Zing up a salad, or make a salad of mixed sprouts such as soy, mung and lentil (lightly blanch them if you’re in a higher-risk group).
- Sexy up party starters: tuck them into rice paper rolls, garnish mini goat’s cheese tartlets, or use them in place of herbs as a garnish.
“Invest in a sprouter today and save on your wallet as well as your waist.”
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
