How to cook sprouted soybeans not spicy. crispy and healthy soybean sprouts: how to sprout them yourself and cook them properly

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Firm and crunchy, greenish-yellow soybean sprouts are considered very healthy. If you eat them regularly, you can replenish your body with missing vitamins. Soybean sprouts are used in salads, vegetable and meat dishes prepared by quick frying. I'll tell you how to cook soy sprouts.

How to cook Soy Sprouts

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recipe for dragons. It says 2 tablespoons red pepper. I played it safe and added 1 teaspoon. It turned out very spicy. What would happen if I followed the recipe?

You can really lose a couple of kilos with them, and without compromising your health.

Sprouted soybean sprouts have a richer biochemical composition than dry beans. Their use increases the amount of microelements, amino acids, vitamins and biologically active components in the diet. Soybean sprouts are traditionally used in Asian cuisine as an ingredient in salads, noodles, and soups, but have recently gained popularity throughout the world.

From this article you will learn:

Cooking

The first step is to take a small saucepan where you put the meat and boil it until cooked. To make the product aromatic, it is recommended to add bay leaves, peppercorns and other spices that are available to the water.

When the meat is ready, you need to take it out and set it aside, let it cool. Meanwhile, wash and chop all vegetables. The recipe does not specify how to cut the vegetables, so you can cut them however you like. Since the sprouts are shaped like straws, all other products can be cut into the same pieces.

To prepare salad dressing, you can take olive oil (100 ml) and 50 ml of balsamic vinegar, add some Provençal herbs or rosemary and thyme, and mix everything. You can also use any of the salad dressings that were indicated in previous recipes to prepare this salad.

Place all the vegetables with the chicken in a bowl, pour over the sauce, add a little lemon juice and mix well. Place on plates, and top with a handful of soy sprouts (you can boil them a little if you wish) and pour a little salad dressing over everything again. This completes the process of preparing a salad with sprouted soybeans according to the recipe (you can see the photo of the finished dish above).

Soy sprouts are a fairly neutral product, so if necessary, they can be added to a variety of salads that you have prepared previously. For example, take an ordinary spring salad with radishes, onions, eggs, sour cream and add a little sprouted soybeans, in this case you will get a new and very original dish with flavor combinations familiar to the average person, everything is extremely simple and tasty.

Soybean sprouts: what is it?

Soybean sprouts are obtained by sprouting dry seeds in a moist environment. To do this, they are either filled with water or placed under gauze, generously moistened with water, folded several times. Under such conditions, the beans first swell and then sprout. We can say that the beans, finding themselves in conditions close to spring, are preparing to grow and make their way up from the ground. This process is accompanied by the breakdown and transformation of complex compounds of proteins, carbohydrates and fats into simpler forms that are easily absorbed by the formed plant.

Soybean sprouts: benefits and harms

In appearance, this product resembles the sprouts of many other grains and cereal crops. The sprouts are formed in the form of straight or curling white pods without a characteristic odor. They are very juicy and crunchy when chewed. There are very few flavoring components in the composition, so the sprouts have a traditional herbaceous taste. Calorie content does not exceed 40 kcal per 100 grams.

The chemical composition of the product is represented by a variety of vitamins, amino acids and fatty acids. Basic nutrients are presented in the following approximate proportions:

fats – 20 g;
proteins – 36 g;
carbohydrates – 30 g;
vitamin A – 1 mcg;
vitamin B6 – 0.4 mg;
vitamin B9 – 375 mcg;
vitamin C – 6 mg;
calcium – 277 mg;
magnesium – 280 mg;
zinc – 5 mg;
iron – 15.7 mg;
phosphorus – 705 mg;
potassium – 1800 mg;
sodium – 2 mg.

Sprouted soybean benefits and harm

The beneficial properties of soybean sprouts are formed by their enriched vitamin and mineral composition. Due to the fact that many substances are converted into simpler compounds during germination, the body spends less energy processing them. As a result, the body receives very useful substances that are quickly absorbed. Because of this, the most obvious recommendation for consuming sprouts is seasonal vitamin deficiency.

Beneficial effects of soybean sprouts:

Due to the high fiber content, digestion is improved, mechanical cleaning of the cavities of the digestive organs from ballast is carried out, carcinogens and toxins are absorbed.
The presence of lecithin in the composition helps prevent gallstones and plaques on the walls of blood vessels.
Due to the presence of choline (vitamin B4) in the composition, the restoration of brain cells and nerve tissue is stimulated.
It is believed that regular consumption of soy sprouts helps strengthen memory and improve cognitive abilities.
The low calorie content of soybean sprouts allows you to effectively use them for weight loss. The diet is not burdened with extra calories, but remains rich in minerals, vitamins and biologically active components.
The diverse composition helps to improve metabolism, improve nutrition of internal organs and systems with the substances they need.
Due to the beneficial effects on the nervous system, sleep and memory improve, irritability, absent-mindedness and fatigue go away.

Fried bean sprouts

Soybean sprouts contain lecithin, which prevents the formation of plaques in blood vessels and gallstones in the bladder. In addition, this type of legume contains choline, which helps restore nerve tissue and brain cells. Soybean sprouts cannot be consumed raw, so they are either blanched in boiling water for half a minute, or poured into sauces and made into a Korean salad.

Most often, sprouts act as a seasoning for first courses. The benefits of soybean sprouts are due to their rich composition, which helps normalize metabolism. Regular consumption of this product helps get rid of “bad” cholesterol, which in turn helps cleanse blood vessels.

Thanks to this, you can improve your sleep and get rid of irritability. Soybean sprouts can be harmful to people who have individual intolerance to the components of the product. In this split form, nutrients are much easier and faster to digest by the body. Soybean sprouts are the leader in coarse fiber content among wheat and sunflower sprouts; they contain 30% more fiber.

To prevent vitamin deficiency in Asia, soybean sprouts have been used since ancient times; for example, the history of soybean sprouting in China goes back thousands of years. To preserve the sprouts, just place the scalded soybean sprouts in a clean glass jar and pour the resulting salted broth over them. Another stir-fry, that is, a quick-frying dish: a minimum of time and ingredients, and the result is a tasty and very healthy snack made from bean sprouts.

How to cook sprouted soybeans at home

First of all, to germinate soybeans yourself, you need to select high-quality raw materials, discarding damaged and broken seeds. And they are germinated in the following order:

The beans are scattered in an even layer of a couple of centimeters on the flat bottom of a plastic tray, bowl or jar.
Soybeans are filled with water at room temperature, which should be 2-3 times larger in volume.
The container with seeds is placed in a warm room without direct sunlight. The optimal air temperature in the room for germination is +22˚C.
After 12 hours, the water is drained and the beans are thoroughly rinsed with cool water.
The soybeans are dried using a paper napkin folded several times.
The beans are evenly distributed over a damp cloth and, if necessary, additionally moistened on top.
Once moisturized, they are removed to a warm room, but without direct sunlight.
In the next 12 hours, the first shoots should appear, and after the period has passed, the procedure of washing and laying on a wet surface should be repeated.

If during the germination process inactive grains appear that change color, they should be discarded. Cycles of washing and germination alternate until the sprouts reach the length that suits the owner. As a rule, this process is carried out in no longer than 5 days. On average, during this time the sprouts gain a length of up to 5 cm. It is believed that such greens have the highest concentration of nutrients.

Soy sprouts: cooking recipes

Another important rule prohibits eating sprouts raw. Before cooking and eating sprouted soybeans, it must be blanched in boiling water for a couple of minutes. Traditional uses include adding soy sprouts to Asian salads and noodles. The cotyledons are always removed before serving. Chinese, Korean and Japanese cooking also allow for stir-frying and use in sauces.

Sprouted soybean salad: recipe with eel and chukka

This recipe calls for grilled unagi eel, which is not cheap. However, the final dish is not inferior to restaurant versions, not in taste, nor in the beauty of presentation, and even more so in price. For preparation you will need:

chukka salad – 80 g;
eel – 100 g;
soy sprouts – 60 g;
fresh cucumber – 50 g;
carrots – 50 g;
sweet pepper – 100 g;
lettuce leaves – 80 g;
ginger root – 5 g;
lime – 1 pc.;
chili pepper – 1 pc.;
Hondashi broth – 2 ml;
sesame oil – 20 ml;
soy sauce – 10 ml;
sugar – 5 g;
sunflower oil – 40 ml;
roasted sesame seeds – 3g.

Mix sunflower and sesame oil, soy sauce, Hondashi, sugar, sesame seeds.
Add ¼ lime juice and half its zest to the mixture. Add ginger cut into small strips and two thin slices of chili.
Grind the cucumber, pepper and carrots into thin strips. Mix them with lettuce leaves, add chukka and sprouts, pour over the dressing.
Cut the eel into pieces and place on the salad.

Vegetarian salad of soy sprouts with peanuts and seaweed

cucumber – 1 medium;
carrots – 1 medium;
lemon – ½ piece;
seaweed – 200-220 g;
raw peanuts – 60 g;
green salad leaves – 50 g;
nut oil – 30 ml;
soybean sprouts – 50 g;
salt, ground black pepper.

Cut the peeled cucumber and carrot into strips.
Wash the lettuce leaves, dry with a kitchen towel and cut either into small pieces or into strips.
Mix nut butter with squeezed lemon juice.
Fry peanuts in a frying pan without oil.
Combine all prepared products and soy sprouts.
Top the salad with lemon-walnut dressing, pepper and salt.

Korean sprouted soybean salad: recipe

The most popular option for preparing and consuming this product is Korean soy sprouts. The recipe is extremely simple, and the dish can easily be stored for several days (although it is better to act quickly). For preparation you need:

0.5 kg sprouts4
1 medium onion;
½ head of garlic;
ginger root (1.5-2 cm cut);
3 spoons of soy sauce;
2 tablespoons sunflower oil;
1-2 tablespoons sesame seeds (raw);
a spoonful of balsamic vinegar;
cilantro or parsley;
ground black and red pepper, salt.

Boil the sprouts in boiling water for 1 minute. Turn off the water and rinse the product with cold water.
Heat the oil on high speed, fry the sesame seeds until golden brown (but do not let them burn, otherwise the salad will be bitter).
Fry the onion, cut into half rings, until slightly transparent.
Mix soy sauce, balsamic vinegar, chopped garlic, black pepper to make a dressing. To make the dish more spicy, you can add red pepper to taste.
Rinse the greens, shake off the water, chop. Finely chop or grate the peeled ginger root. Add it and herbs to the dressing.
Mix the sprouts and fried onions, season with the prepared mixture, mix thoroughly and check for salt.
Leave the salad for a couple of hours for good taste and aromatic mixing.

Light salad

The salad prepared according to this recipe from sprouted soybeans turns out to be very light and dietary. An excellent option for people who are watching their weight and want to snack on something light and unusual. To prepare you should take:

soy sprouts – 150 g;
one bell pepper;
a small amount of olives, about 10 pieces;
green onions.

To make the salad tasty, you need to use olive oil, Italian herbs and a small amount of lemon juice.

What is it and how do you eat it?

Soybean sprout is the growth phase of soybeans with the highest concentration of bioavailable nutrients in the life of the plant.

It is one of the most common and staple foods in Korean cuisine.

Soybean sprouts can be eaten raw, but after boiling, they become much tastier: the crunchy texture is preserved and a nutty flavor appears.

What soybean sprouts look like - photo

Soybean sprouts are long, approximately 5-7 cm, at one end they have characteristic yellow “caps” - cotyledons.

Chemical composition

Nutritional value of soybean sprouts per 100 g:

calorie content – 43.2 kcal.
fats – 2.1 g;
proteins – 4.3 g;
carbohydrates – 2 g.

Sprouted soybeans are richer in nutrients than dry beans. In addition, it contains phytonutrients that appear only during germination.

Soy sprouts contain:

dietary fiber (fiber);
vitamins: A, thiamine (B1), riboflavin (B2), pantothenic acid, pyridoxine (B6), biotin, folic acid, ascorbic acid;
minerals: calcium, magnesium, copper, potassium, phosphorus, manganese, selenium, iron, sodium, zinc;
essential amino acids: cystine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, tyrosine, valine;
minerals: boron, calcium, chlorine, chromium, cobolt, copper, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, silicon, sodium, titanium, vanadium.
phytochemicals: isoflavones, phytosterols, saponins, protease inhibitors, phytic acid, enzymes.

Soup “Tanuki jiru”

Category: Broths and soups Hot soups Other soups

This is a very rich and satisfying soup. Translated as raccoon soup, hunter's style. These days, pork is used instead of raccoon meat. At the end of cooking, be sure to add miso paste. It’s impossible to talk about the taste, you just have to try it.

Hiroko February 15, 2014

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Pork Daikon Soy sprouts Seaweed Miso paste Sesame Broccoli Sesame oil

How to choose and where to buy

Soybean sprouts are often sold in the produce departments of supermarkets and in stores specializing in Asian products. They are usually packaged in transparent vacuum bags and stored in the refrigerator.

When purchasing, check the manufacturing date and carefully inspect the contents of the package. The sprouts should be white, clean, juicy and not too large. The shorter they are, the higher the content of biologically active substances. The ideal size is 2-5 cm.

Avoid overgrown, sticky and slimy-looking sprouts - this is a sign of a stale product. High-quality sprouts should not have a musty smell.

How to germinate soybeans yourself

Soybeans can be sprouted very easily at home without special equipment and even without soil. It takes 5-7 days and does not require much effort or experience.

Choose only live, chemically or thermally untreated soybeans as raw materials. Before sprouting, store them in a cool, dry place. Freezing will not affect germination.

Clean the germination container thoroughly with hot soapy water before and after use.
Ideal temperature for soybean germination: about 20-22 C.
Do not soak it longer than the specified time.
Larger beans require more frequent rinsing and draining.

In the bank

You will need soybeans, a 1-3 liter jar, gauze, rubber band, water.

Wash and soak soybeans in a jar at the rate of 1 cup of water for every tablespoon. Leave it overnight.
The next morning, drain the remaining water and rinse the beans.
Fold them back and cover the neck of the jar with gauze, securing with an elastic band.
Place the jar on its side and leave for several hours. Rinse and drain the water two to three times throughout the day.
On the second day in the evening, rinse the sprouts and place them in the jar again: cover with gauze and place upside down.
Repeat this process 2-3 times the next day.
Repeat the algorithm daily until you see sprouts.
Rinse them thoroughly and separate them from the cotyledons.
After rinsing, dry on a paper towel.

In the soil

You will need the beans themselves, ready-made soil for growing vegetables, a tray, water and gauze.

Soak the soybeans overnight.
In the morning, drain the water, rinse the beans and place on cheesecloth folded in several layers. Cover the top with gauze too and leave for 1-2 days at room temperature. Make sure the fabric does not dry out.
After the seeds hatch, place them in a tray filled with potting soil and sprinkle a thin layer of soil on top.
Water carefully, or better yet, moisten with a spray bottle.
Place the tray on a windowsill and keep the soil moist.

How to cook?

According to the recipe, sprouted soybeans must first be rinsed in ice water and placed on paper towels, napkins or a colander. In the meantime, you can make a salad dressing; to do this, take a small container in which you mix 50 ml of olive oil, Italian herbs and a small amount of lemon juice, mix everything thoroughly.

Cut the olives into thin slices, the bell pepper into strips, and chop the green onions into small pieces. All ingredients should be placed in one deep bowl and generously pour the prepared sauce over them. Mix the ingredients and place them on a plate.

A minimal amount of products is used here; if desired, you can add lettuce, some cucumbers and tomatoes. In general, it is permissible to add any vegetables; they will only improve the taste of this salad.

Use in cooking

A versatile and inexpensive food, soybeans are used in a variety of recipes, raw, cooked or blanched.

How and how much to cook sprouted soybeans

First, place the bean sprouts in a bowl of cold water. Rinse and discard rotten and darkened ones. Drain the water.

Pour water into a saucepan at the rate of 1 cup per 400 g of soybean sprouts and add salt.
Cover with a lid and turn on medium heat.
Cook for 7 minutes without opening the pan. If cooking over medium heat, simmer for 8 minutes or a little longer.
Immediately after this, drain the water and let the sprouts cool in a colander. You can rinse with cold water. If you leave the sprouts in the pan, they will continue to cook.

Cooking tips:

When boiling bean sprouts, keep the lid closed and DO NOT open the pan while cooking, otherwise they will develop a peculiar taste.
It is not recommended to separate the ends with roots - they contain a lot of useful substances.
DO NOT overcook the sprouts to avoid ruining the crunchy texture.

What can you cook

Soybean sprouts are found almost everywhere, but are most loved in East Asia. They are also popular in Europe and are used in a variety of dishes, from sandwiches to soups. With the addition of sprouted soybeans prepare:

Pad Thai, popular in Thailand, made from rice noodles, shrimp or chicken, eggs, herbs and vegetables, seasoned with sauces;
Korean salad with sweet and hot peppers, onions, garlic and soy sauce;
salad with egg noodles, chicken fillet, vegetables, topped with oyster sauce and sprinkled with toasted sesame seeds;
soba (buckwheat noodles) with chicken and vegetables, cooked in a wok and seasoned with yakisoba sauce;
rice with vegetables in Vietnamese style with the addition of bell pepper, young corn, bamboo shoots, garlic and onions and sesame oil;
many other dishes.

Cooking

Health Benefits of Soybean Sprouts

Improves digestion. The fiber in soybean sprouts increases stool volume and enhances intestinal motility, reduces flatulence and bloating, and helps with constipation and diarrhea.
Promotes weight loss. Soy sprouts are low in calories and contain dietary fiber, which stimulates a feeling of fullness, helping those losing weight not to overeat.
Strengthens bones. Manganese in combination with calcium, vitamin D, magnesium, zinc and copper improves bone density and reduces the risk of osteoporosis.
Improve metabolism. The complex of nutrients in soy sprouts speeds up metabolism when consumed regularly.
Helps with stress and anxiety. The combination of zinc, magnesium and vitamin C can improve psychological health. The bioflavonoids contained in sprouts also have a beneficial effect on the nervous system.
Increase immunity due to high concentration of vitamin C.

Contraindications (harm) and side effects

Soybean sprouts are grown in warm and humid conditions. This environment is also ideal for the growth of bacteria, including salmonella and E. coli.

Such situations are rare and can be caused by any other type of sprout. But it is still better not to give them raw to children, pregnant women, people with weak immunity and the elderly.

To be on the safe side, boil the soy sprouts before adding them to your dishes. Heat treatment will kill harmful bacteria.

When consumed in large quantities, raw soybean sprouts may cause side effects:

Sprouted soybeans are contraindicated for people with allergies to proteins characteristic of legumes, as well as for diseases of the thyroid gland due to the presence of isoflavones in the composition - substances belonging to the group of phytoestrogens.

Overall, for healthy people, the benefits of soy sprouts outweigh the possible harm.

Beneficial features

Soy sprouts are considered a very healthy product that is well and quickly absorbed by the body. The thing is that during the germination period, instead of starch, malt sugar is formed, and together with fats, fatty acids are formed. The product also contains a fairly large amount of vitamins. Doctors recommend eating dishes made from sprouted soybeans. Recipes often include many other vegetables in addition to it. In this case, by eating only one salad, a person receives the entire set of necessary substances for normal life.

This product also cleanses the intestines well of toxins and carcinogens. Soy sprouts contain lecithin, which prevents the formation of plaques in blood vessels and the formation of stones in the gall bladder. In general, soybean sprouts are extremely important for the human body, so it is recommended to use them in cooking from time to time.