Why bean sprouts are useful, how to sprout them correctly and cook them deliciously

In Asia, bean sprouts are called the "elixir of life" for their large amount of nutrients. But only two varieties can be consumed in this form - mung bean and adzuki. Eating white or red bean sprouts leads to poisoning. To prevent sprouted beans from turning into poison, read our material for the best recipes and growing rules.

The composition and useful properties of sprouted beans

The sprouts have such a unique composition that they can be used as an independent dish. They contain 15 amino acids, many minerals: magnesium, calcium, iron, zinc, phosphorus, sodium, copper, manganese and potassium, as well as vitamins B, C, PP, beta-carotene, tocopherol, A, K, E.

Benefit and harm

Bean sprouts have the following positive effects on the body:

• reduce cravings for sweets;
• ease the course of allergies;
• cleanse the blood;
• strengthen the walls of blood vessels;
• stabilize the nervous system;
• strengthen the skeletal system;
• improve immunity;
• slow down the aging process;
• normalize bowel function, thereby eliminating toxins;
• reduce blood sugar and cholesterol levels;
• improve vision.

There are also some restrictions in use - it is not recommended to eat sprouted beans for people with chronic gastrointestinal diseases. In some cases, individual tolerance is possible.

Council. Start introducing sprouts into your diet gradually. It is worth starting with one tablespoon per day, increasing over time to a serving of salad.

How to sprout beans for food

There are several ways germination legumes. The main thing is to create a favorable moist environment for soaking the hard shell, swelling and the appearance of sprouts.

Method number 1

Place the grains on a damp cloth, cover on top. The fabric should be kept damp at all times, but not with water droplets protruding, otherwise the beans will start to rot. The optimum temperature for germination is 25 degrees. Rinse the material every 6 hours. Shoots will appear in 36 hours.

Method number 2

Place cotton balls on the bottom of a wide glass container. Lay the beans on top. Moisten everything with a little water and leave in a warm place. You don't need to cover with anything. The beans will germinate for a day or two.

Method number 3

Take a glass jar with a wide mouth. Place beans on the bottom and cover them with water at room temperature. The water should completely cover them. After 4 hours, drain the water and rinse the beans. Leave it in the bank without flooding. Cover the neck with damp gauze.

Rinse the beans and change the gauze twice a day. This method reduces the risk of decay.

Reference. When germinating in the sun, the grains are saturated with vitamin C, and in the dark - with vitamin B2.

What is combined in cooking

Bean sprouts successfully complement almost any vegetables, mushrooms, fruits, nuts, cereals. In Asian cuisine, sprouted beans are used very often. It is mixed with soy sauce and sesame seeds.

Important. Eating sprouts with dairy products can lead to flatulence. And with constant use with honey, a favorable environment for harmful microorganisms is created, which leads to fermentation and allergies.

How to eat sprouted beans

Sprouted beans are often found on the menu of raw foodists and healthy foodists.Sprouted beans increase the content of organic acids, amino acids, minerals and other beneficial nutrients. The main thing is to correctly combine beans with other foods.

Sprouted bean sprouts and soy salad

Delicious and very healthy vitamin salad.

Ingredients:

• 100 g bean sprouts;
• 50 g soy sprouts;
• 1 small cucumber;
• 1 Bell pepper;
• 1 tbsp. l. soy sauce;
• 1 clove of garlic;
• 2 tbsp. l. vegetable oil;
• 1 tbsp. l. sesame seeds;
• 1 tbsp. l. rice vinegar;
• 2 feathers of green onions;
• 1 pinch coriander
• cilantro greens.

Preparation:

1. Scald the sprouts with boiling water for 30 seconds. Rinse with cold water.
2. Cut the cucumber into large pieces.
3. Peel the bell peppers and cut into strips.
4. Onion, garlic and finely chop the cilantro.
5. Mix all vegetables and herbs in a salad bowl.
6. In a separate bowl, combine oil, vinegar, soy sauce, garlic and coriander.
7. Season the salad with sauce and put in the refrigerator for half an hour.
8. Fry the sesame seeds in a dry frying pan and sprinkle on the salad before serving.

Stewed bean sprouts with mushrooms

Warm, hearty salad with an unusual taste.

Ingredients:

• 250 g sprouts;
• 300 g of champignons;
• 2 medium onions;
• 5 tbsp. l. vegetable oil;
• 1 pinch of cinnamon
• lettuce leaves;
• salt to taste.

Preparation:

1. Cut the onion into half rings, the champignons into thin slices.
2. Preheat a frying pan, pour oil into it.
3. Lightly fry the onion in warmed oil.
4. Add mushrooms and salt. Mix.
5. Pour in some water. Simmer over low heat for 15 minutes.
6. Put the sprouts in a frying pan and simmer for another 2-3 minutes. The sprouts should remain crispy.
7. Add cinnamon, stir, remove from heat and cover.
8. After a couple of minutes, the dish can be served with fresh salad leaves.

Spinach and bean sprouts salad

French recipe - Salad d'Amour.

Ingredients:

• 4 tbsp. sprouts;
• 8 Art. fresh spinach leaves;
• 1 tbsp. toasted almonds;
• 250 g of pickled champignons;
• 1 red bell pepper;
• 0.5 tbsp. dried cranberries.

Sauce:

• 50 ml olive oil;
• 50 ml rice vinegar;
• 50 ml tamari sauce;
• 50 ml maple syrup
• ¼ h. L. ground black pepper;
• 1 clove of garlic, minced
• 1 tbsp. l. grated ginger;
• salt to taste.

Preparation:

1. Wash spinach leaves and bell peppers.
2. Cut the pepper into thin slices.
3. In a separate bowl, combine all the ingredients for the sauce until the consistency is even.
4. Season the salad with sauce and serve. You can garnish with sesame seeds.

Fried bean sprouts

This is a quick roast dish. It is advisable to cook in a wok, deep frying pan.

Ingredients:

• 200 g bean sprouts;
• 0.5 tbsp. l. vegetable oil;
• 1 tbsp. l. soy sauce;
• 0.5 tbsp. l. Sahara;
• 1 tsp sesame oil.

Preparation:

1. Heat a frying pan, then add oil.
2. Add the sprouts and fry them, stirring constantly.
3. After 30 seconds, add soy sauce and sugar.
4. Cook for a few more seconds, stirring constantly.
5. Sprinkle with sesame oil before serving.

Conclusion

Bean sprouts are a healthy and tasty addition to almost any dish. The benefits of this product are great, so advocates of proper nutrition include it in their diet.

Sprouted beans enhances immunity, promotes the elimination of toxins and toxins, increases hemoglobin. With constant use, it helps to maintain youth for many years.