How to Pick Bean Sprouts

Bean spouts are a simple, easy way to add extra nutrition to almost any meal. While mung and soy bean sprouts are sold in most grocery stores, many other types of bean sprouts may be available at your local health food store. Choosing which sprouts to buy depends on a number of factors including freshness, nutritional value and price. If you find yourself eating and enjoying bean sprouts several times a week, it may even be time for you to begin growing your own.

Things You'll Need

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Instructions

1. Look for freshness. For any type of bean sprouts you purchase, freshness is key for taste. Bean sprouts of any type should have white, but not milky-looking stems, and one or two small green leaf tips at the top. Don't buy sprouts that look wilted.

2. Choose mung bean sprouts for use in fresh salads, Asian cooking or to top sandwiches or burgers. Mung bean sprouts add a bit of crunch to uncooked foods and taste great. Mung beans are high in vitamin C, fiber and protein and have only 30 calories in a 3-ounce serving.

3. Choose soybean, lentil or chickpea bean sprouts for adding to stews, omelets or other foods where they will be cooked. Cooking brings out the flavor of the sprouts.

4. Steam sprouts for 5 to 10 minutes if you wish to soften them. While most bean sprouts can be eaten raw, steaming softens the stems and makes them easier to chew.

Tips & Warnings

• Try other types of sprouts for a variety of textures and flavors. Alfalfa, clover and radish sprouts are popular and provide extra nutrition to any meal. Slightly wilted bean sprouts can be revived by giving them a cold water bath. Simply run cold water over the sprouts or soak them for one minute in ice water. Always store bean sprouts in the refrigerator. They will keep 7 to 14 days depending on the variety. You can remove the seed covering by placing the sprouts in a bowl of cold water. Use your hand to gently agitate the sprouts. The seed coverings will rise to the top, where they can be removed easily.

References

• Growing Sprouts, by Debra Schwarze, University of Nebraska - Lincoln (PDF)
• Growing Seed Sprouts at Home, UNIVERSITY OF CALIFORNIA, Division of Agriculture and Natural Resources (PDF)

Resources

• Sprout Nutrition