The top benefits, nutritional values, Uses and storage of Bean sprouts

The top benefits, nutritional values, Uses and storage of Bean sprouts

Bean sprouts are the sprouts that come from beans. The most common bean used for sprouts are mung beans and soybeans. They can be produced from any types of beans. The sprouts can be consumed within a week.While these sprouts have been a part of East Asian, Indian subcontinent and Middle Eastern cuisine for thousands of years, they have only recently become popular in the rest of the world.

Bean sprouts are very common just about everywhere, but Eastern Asia loves to put them in many dishes — and for good reason.

Bean Sprouts amazing health benefits include improving metabolism, increasing bone density, maintaining cholesterol levels, preventing congenital diseases, helps increase circulation, promote digestion, support weight loss, helps relieve stress and anxiety, support immune system, boosting eye health, bone health, the immune system, support cardiovascular health, and enhance the skin.

1. Improves Metabolism

Bean sprouts contains vitamin B which boosts metabolism.

2. For Bone Density

Bean sprouts contain lots of minerals which maintains bone density. It contains zinc, magnesium helps to prevent osteoporosis and prevent various bone problems.

3. Maintains Cholesterol Levels

Bean sprouts contain fiber which lowers the high cholesterol levels and reduces excess plaque and cholesterol in the blood and arthritis.

4. Prevents Congenital Diseases

Bean sprouts contain folic acid which is necessary to protect the fetus from congenital diseases and promote its healthy development. You should always consult with your primary care provider before opting for bean sprouts during pregnancy to get maximum benefits.

5. Helps Increase Circulation

Bean sprouts contain iron which maintains circulatory health.  It also prevents fatigue, weakness and lightheadedness.

6. Promote Digestion

Bean sprouts promote digestion and prevents excess flatulence and bloating.

7. Helps in Weight Loss

Bean sprouts is an excellent source of food to help you lose weight without taking any extra calories and without affecting your health.

8. For Stress and Anxiety

Bean sprouts contains bioflavonoids, zinc, magnesium and vitamin C which maintains your psychological health, promotes sleep, balances mood and reduce stress and anxiety.

9. For Immune System

Bean sprouts contain vitamin C which boosts your immune system and destroy pathogens.

10. For Cardiovascular Health

Bean sprouts maintains cardiac health and reduces effects of stroke or heart attack by maintaining cholesterol levels and preventing blood clotting in the body.

11. For Flawless Skin

Bean sprouts contains antioxidants which  rejuvenate dead skin cells or tissues and enhances the condition of skin. It also  delay the occurrence of wrinkles and fine lines which are often caused by oxidative stress and  promotes skin elasticity making it flawless and youthful .

12. Boost Healing Process

Bean sprouts contain vitamin K and C which speeds up the healing process and minimizes the chances of infection. It also produces collagen which helps in the building of muscles and cells.

13. Help Maintain Good Eyes

Bean sprouts contain folate which maintains the eye health and reduces  macular degeneration.

14. Increase WBC Count

Bean sprouts contains a good amount of vitamin C which increases the production of white blood cells in the body, reduces free radicals and oxidative stress from the body.

Best time to have sprouts is in the morning, during breakfast or in the lunch. Avoid taking it during evening or at dinner as sprouts produce gases during digestion and is also slow in digestion. Bean sprouts can be microwaved, or stir fried. They may also be used as an ingredient, e.g., for spring rolls before applying heat. In Chinese cuisine, common dishes that may use bean sprouts, known as Dòu Yá, are fried rice, spring rolls, egg drop soup, and hot and sour soup.

Ways  to use bean sprouts

1.       Use Sprouted Beans As A Topping For Salads (Raw)

2. Use Sprouted Beans As The Salad Itself (Raw)

3. Use Sprouted Beans In Dips & Spreads (Raw Or Cooked)

4. Use Sprouted Beans In Soups & Stews (Cooked)

5. Use Sprouted Beans As Flour (Raw Or Cooked)

How to buy and store bean sprouts

Choose bean sprouts with a pale color and a crisp, firm texture. Avoid ones that look brown, limp, wilted, or slimy. You should also avoid ones that have musty smell. Make sure they’re fresh and store them  in the fridge. Better yet, eat them the within a day or two of purchasing.

 Season in which bean sprouts are available

Bean sprouts are available all year round.

How to make Moong Sprout Masala


  • Moong sprouts-3 cup
  • Tomato,chopped-1/2 cup
  • Ginger, chopped- 1 tsp
  • Chili powder-1/2 tsp
  • Turmeric powder-1/2 tsp
  • Lemon juice- 2 tsp
  • Fresh coriander, chopped- 2 tbsp
  • Salt-to taste
  • Water- 1/4 cup


  • Cooking oil/ghee-3 tsp
  • Cumin seeds- 1 tsp
  • Asafoetida-1/4 tsp
  • Curry leaves-8
  • Chopped green chilies- 1 tsp


  1. Wash the sprouts well to remove any odour.
  2. Heat ghee or oil in the pressure cooker .
  3. Now add all the tempering ingredients.
  4. When seeds start crackling add chopped tomato and stir fry for few seconds.
  5. Now add sprouts and all the dry spices and ginger and stir fry for few seconds.
  6. Add  1/4 cup water and pressure cook for 2 whistles on medium heat.
  7. When cool down then open the pressure cooker and add lemon juice and fresh coriander.
  8. Mix well and serve as a snack or side dish.


1-If you want to serve this as a snack/chat or want it little crisp and crunchy then pressure cook for only 1 whistle.

2- Can add little more water and 1 cup tomatoes if you want to serve this as a curry and want some gravy in it.

How to make Mung Bean Sprouts Upkari Recipe


  • 2 cups Green Moong Sprouts
  • 1/2 teaspoon Cumin seeds (Jeera)
  • 1/2 teaspoon Mustard seeds
  • 3 Dry red chillies  , broken into 2 to 3 pieces
  • 1/2 teaspoon Asafoetida (hing), optional
  • 1/4 teaspoon Turmeric powder (Haldi)
  • Salt, to taste
  • 2 tablespoons Fresh coconut, grated
  • 2 teaspoons Coconut Oil


  1. To begin making the Mung Bean Sprouts Upkari Recipe, we will sprout the moong beans firstly.
  2. Take 1 cup of moong beans and wash thoroughly in water. Drain and soak in plenty of water for at least 6 to 8 hours or even overnight.
  3. Next day, drain the soaked beans thoroughly and place in a large bowl; make sure there is some moisture left in the beans.
  4. Close the bowl with a lid and keep in a warm place to allow the mung beans to sprout for about 8 to 12 hours, depending upon the weather. Mung beans start sprouting faster in warm weather.  After you have got the desired length of sprouts, you can use it in any dish you like.
  5. To make the Mung Bean Sprouts Upkari Recipe, heat coconut oil in a heavy bottomed pan.
  6. Once the oil is hot, add mustard seeds and once they begin to crackle, stir in the cumin seeds, dry red chillies and hing. Sauté for a few seconds.
  7. Immediately add 2 cups of bean sprouts, turmeric powder and salt to taste; give it a good stir.
  8. Sprinkle some water and close the pan with a tight lid. Let the sprouts cook in its own steam.
  9. As soon as the sprouts are cooked to the texture you like (some people prefer it soft and some with still a bite in it, like the way I do), stir in the grated coconut.
  10. Heat through for about a minute and remove from heat. Serve hot.
  11. Serve Mung Bean Sprouts Upkari Recipe along with Methi Chaman and Phulkas for a weekday meal with family.

Safety Profile for using bean sprouts

Taking bean sprouts can cause some stomach issues like nausea, diarrhea and vomiting. It can also cause fungal infections. It is advised to visit to a doctor if you notice these effects in your body.

Fun facts about bean sprouts

  • If you’re trying to lose weight, incorporate sprouts! Sprouts provide the body with the type of enzymes that make carbohydrates and proteins more digestible, maximizing the absorption of nutrients found in food. Plus, because sprouts are high in fiber, they can help you feel full longer and normalize blood glucose levels.
  • If you have allergies, listen up! Sprouts act as a natural antihistamine. They contain diamine oxidase, a natural enzyme that acts as a “scavenger” for histamine and decreases its levels in the body.
  • Bean sprouts are pretty common in many East Asian dishes, and appear in Asian recipes for more than any other cuisine. They are a common ingredient in stir-frys, spring rolls and soups, or even combined with rice or noodles.
  •  Beans were often brought along on long sea voyages where they were sprouted and eaten while at sea to prevent scurvy.
  • Bean sprouts are found in many East Asian dishes. They are a common ingredient in stir fries, spring rolls and soups, or combined with rice or noodles
  • The most common sprouted beans are the mung bean and the soybean. Other types of legumes that can be sprouted are alfalfa, kidney beans, lentils, chickpeas, white beans and adzuki beans.
  • The Chinese have known the benefits of bean sprouts for centuries. Nobles in ancient China ate them for rejuvenation and healing. Beans were also brought along on long sea voyages, where they were sprouted and eaten while at sea, to prevent scurvy.
  • During World War II, when meat was in very short supply, scientists recommended that consumption of bean sprouts was one of the best ways to have adequate protein in the diet.
  • Sprouts can be consumed raw but one primary concern in eating uncooked bean sprouts is the risk of food-borne diseases. One way to ensure that you are getting safe, organic, pesticide-free bean sprouts is to grow them yourself. You do not need to have a green thumb or a large garden in order to grow bean sprouts. The beans can be germinated in glass jars and are ready to eat within 3 to 4 days.

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