This bean sprout stir fry is quick, healthy, and tastes like home-cooked Chinese food. It only takes minutes to make and can be used for vegetarian or gluten-free meals.
If you made fried noodles with bean sprouts and had a lot of them left over, this bean sprout stir fry is the perfect way to use them up.
Bean sprout stir fry is a traditional dish you’ll see in Chinese households on the Mainland. And while it might not look that exciting, it tastes better than it looks. Try some of my other Chinese recipes and add this side dish to finish it off. It tastes great and is good for you.
To make the bean sprout stir fry, all you need is bean sprouts, sauce, and chopped aromatics.
Did I say that this bean sprout stir fry only takes a few minutes? That means that even on the busiest night of the week, you can have a tasty and healthy Chinese side dish. All you need to do is:
In my previous post I talked about how to set up a stir fry station in great detail. Also, if you’ve been following my recipes, you know that I like to use a nonstick skillet to cook a lot of popular Chinese takeout food. However, this dish should ideally be cooked in a wok or the heaviest pan you have.
Bean sprouts contain a lot of moisture. You should sear them over high heat for as little time as possible so they keep their crunch but don’t taste raw. Using a wok over high heat also gives the dish a smokey flavor that makes the vegetables taste even better.
If you don’t have a wok or other heavy pan, cooking the bean sprouts one at a time is best. Drag the slider in the recipe card to halve the recipe in this case.
I love to serve my bean sprout stir fry on the side of just about any main dish. Scooping up the sprouts with a bite of rice together makes it all the more tasty!.
Bean sprouts are great for your health too. Plus, they have a lot of minerals like calcium, magnesium, and potassium, as well as a lot of vitamins A, B, D, E, and K. Vitamin C is important for good health. These bean sprouts are also high in fiber, so if you want to eat something healthy and tasty tonight that will help you stick to your health goals, make this bean sprout stir fry.
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Bean sprouts are a common ingredient in many Asian and vegetarian dishes. Their crisp, crunchy texture makes them a tasty addition to stir-fries, salads, sandwiches, and more. However, to bring out their best flavor and texture, it’s important to know how to properly prepare bean sprouts before cooking.
In this simple guide I’ll walk you through the key steps for preparing bean sprouts from choosing the freshest sprouts to rinsing, soaking, and storing them. By following these tips, you’ll have perfectly prepped bean sprouts ready for any recipe.
Step 1: Select Fresh, Crisp Bean Sprouts
It all starts with choosing high-quality sprouts Look for bean sprouts that are bright white in color with no signs of browning or sliminess The sprouts should look plump and crisp, not limp or mushy. Avoid bean sprouts that are sitting in a pool of water in the packaging, as this indicates they are past their prime.
Both mung bean and soybean sprouts are common varieties. Mung bean sprouts are thinner and more delicate, while soybean sprouts are thicker and sturdier. Either type will work well, so choose based on your preference. Organic sprouts are ideal if you can find them.
For peak freshness, purchase bean sprouts from the refrigerated section of the produce department. You can also find them in the refrigerated section of Asian grocery stores.
Step 2: Rinse the Bean Sprouts Thoroughly
Once you get your sprouts home, give them a thorough rinse under cool running water. This removes any dirt or debris.
Place the sprouts in a colander or mesh strainer and run water over them, tossing them gently with your hands. Rinse the sprouts for 1-2 minutes, until the water runs clear. This ensures any residual dirt is washed away.
Step 3: Soak the Bean Sprouts Briefly (Optional)
Some people recommend soaking bean sprouts briefly before cooking to help wash away any bacteria that may be present. This optional soaking step only takes 5-10 minutes.
After rinsing the sprouts, transfer them to a bowl and cover with cool water. Let them soak for 5-10 minutes, then drain well. Rinse under running water again. The sprouts are now ready to cook.
Soaking is an optional step since thorough rinsing alone will remove most dirt and bacteria. But if you want to be extra cautious, a quick soak is beneficial.
Step 4: Pat Dry and Remove Tails
To prevent diluted flavor and soggy sprouts, it’s important to properly dry them after rinsing and soaking.
Transfer the sprouts to a salad spinner, if you have one, to spin away excess moisture. Otherwise, pat them completely dry with paper towels or a clean kitchen towel.
While patting dry, you can also pinch off any long, stringy tails on the sprouts. This gives them a tidier appearance. Discard the tails.
Step 5: Store Bean Sprouts Properly
Bean sprouts are highly perishable, so proper storage is key. Here are some tips:
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Place dried sprouts in a plastic zip top bag or airtight container. Press out excess air before sealing to prevent oxidation.
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Refrigerate for up to 3 days maximum. Bean sprouts will start to turn slimy if kept longer.
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For longer storage of 1-2 weeks, spread sprouts in a single layer on a baking sheet and freeze. Once frozen, transfer to an airtight freezer bag.
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Rinse frozen sprouts under cool water to thaw before using. Pat dry thoroughly.
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Avoid washing sprouts until right before using them. Excess moisture accelerates spoilage.
Following these simple preparation steps will ensure your bean sprouts are clean, crisp, and ready for cooking. Properly stored, they will retain optimum freshness and crunch for your recipes.
Now let’s look at some key tips for cooking bean sprouts and delicious ways to enjoy them.
Tips for Cooking Bean Sprouts
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Toss sprouts into a hot skillet or wok and stir-fry over high heat for 1-2 minutes until lightly wilted but still crunchy. Avoid overcooking.
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Add to soups and stews during the last few minutes of cooking so they retain their texture.
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Steam or blanch briefly if you prefer very soft, cooked sprouts rather than raw and crunchy.
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When boiling sprouts, use a slotted spoon to transfer them to prevent overcooking in the hot water.
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Saute sprouts in oil or broth and season with garlic, ginger, soy sauce, sesame oil, and other Asian flavors.
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Mix sprouts with shredded carrots, cabbage, scallions, and tossed with a sesame dressing for a refreshing Asian salad.
Simple Bean Sprouts Recipe Ideas
Here are just a few ways to enjoy bean sprouts once you’ve prepped them:
Sauteed Sesame Bean Sprouts
- Saute sprouts in sesame oil with minced garlic and ginger. Season with soy sauce and sesame seeds.
Spicy Garlic Bean Sprouts
- Stir-fry sprouts with chili-garlic sauce or sriracha for a spicy kick. Toss in sliced onions or bell peppers.
Bean Sprout Salad
- Combine sprouts with mixed greens, shredded carrots, cabbage, and green onions. Dress with a ginger-lime vinaigrette.
Pad Thai
- No pad thai is complete without bean sprouts. They add crunch to the tender noodles and sauce.
Vegetable Lo Mein
- Add sprouts at the end when stir-frying lo mein noodles and mixed vegetables for an extra pop of texture.
Bean Sprout Stir-Fry
- Simply stir-fry sprouts with garlic, ginger, soy sauce, and teriyaki sauce for a quick and easy side dish.
So there you have it – a simple, step-by-step guide to preparing bean sprouts before cooking. By following these tips for rinsing, soaking, drying, and storing sprouts properly, you’ll be ready to make delicious recipes. Add these healthy, crunchy sprouts to all of your Asian and vegetarian dishes. Enjoy!
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Bean Sprout Stir Fry
- 1 lb (450 g) bean sprouts
- 2 tablespoons peanut oil
- 4 cloves garlic , finely chopped
- 2 green onions , sliced
- 1/2 teaspoon salt
- 1 teaspoon brown sugar (or sugar)
- 1/4 teaspoon white pepper
- 2 teaspoons soy sauce
- 1/2 teaspoon dark soy sauce (Optional)
- 1 teaspoon toasted sesame oil
- Get rid of the stringy roots and any beans that are still on the bean sprouts. Thoroughly rinse them with cold water and squeeze out any extra water. Then set them aside to dry. Press the bean sprouts dry with paper towels if they are still very wet when you are ready to cook them.
- In a bowl, mix all the sauce ingredients together and set it aside.
- Heat the oil over medium-high heat until hot. Add the garlic. Fry until the garlic begins to brown.
- Add the green onions. Stir a few times to release the fragrance.
- Turn up the heat and add the bean sprouts. Cook, tossing occasionally, for 1 minute.
- After you add the sauce, cook for another two to three minutes, or until the bean sprouts are done but still crunchy. Try the bean sprouts and add more salt if you think they need it.
- Transfer everything to a big plate. Serve hot as a side dish.
If you give this recipe a try, let us know! Leave a comment, rate it (once you’ve tried it), and take a picture and tag it @omnivorescookbook on Instagram! I’d love to see what you come up with.