Bean Sprouts – Nutritional Content

Bean sprouts are a nutritious addition to various dishes, offering a range of essential vitamins, minerals, and other beneficial nutrients. In this article, we'll look into the nutritional values of bean sprouts, exploring their potential health benefits.

Nutrition Facts

Here's a breakdown of the nutritional content of bean sprouts per 1 cup (104g) serving:

1. Calories: 31
2. Total Fat: 0.3g
   • Saturated Fat: 0.1g
   • Trans Fat: 0g
   • Cholesterol: 0mg
3. Sodium: 6mg
4. Total Carbohydrates: 6g
   • Dietary Fiber: 1.9g
   • Sugars: 1.3g
5. Protein: 3.2g

Vitamins and Minerals

In addition to the macronutrients listed above, bean sprouts are also rich in various vitamins and minerals, including:

• Vitamin C: Bean sprouts are an excellent source of vitamin C, providing about 13% of the recommended daily intake per serving. Vitamin C is essential for immune function and collagen production.
• Vitamin K: A cup of bean sprouts offers approximately 32% of the recommended daily intake of vitamin K. Vitamin K is crucial for blood clotting and bone health.
• Folate (Vitamin B9): Bean sprouts contain folate, a B vitamin important for cell division and DNA synthesis.
• Iron: Bean sprouts are a good plant-based source of iron, vital for oxygen transport in the blood and overall energy levels.
• Manganese: This mineral is involved in various enzymatic reactions in the body and plays a role in bone health and metabolism.

Potential Health Benefits

Incorporating bean sprouts into your diet may offer several health benefits, including:

• Weight Management: Bean sprouts are low in calories and high in fiber, which can help you feel full and satisfied with fewer calories, aiding in weight management.
• Heart Health: The low-fat and cholesterol-free nature of bean sprouts, combined with their potassium content, may contribute to heart health by helping to regulate blood pressure.
• Digestive Health: The fiber content in bean sprouts supports digestive health by promoting regular bowel movements and preventing constipation.
• Antioxidant Properties: Bean sprouts contain antioxidants like vitamin C, which help combat oxidative stress and reduce the risk of chronic diseases.

 

Bean Sprouts Recipes

Looking for creative ways to incorporate nutritious bean sprouts into your meals? Here are three delicious recipes to try:

 

1. Stir-Fried Bean Sprouts with Tofu

Ingredients:

• 2 cups bean sprouts
• 200g firm tofu, cubed
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 tablespoon vegetable oil
• Salt and pepper to taste
• Optional: sliced green onions for garnish

Instructions:

1. Heat vegetable oil in a large skillet over medium heat. Add minced garlic and cubed tofu, and cook until tofu is golden brown.
2. Add bean sprouts to the skillet and stir-fry for 2-3 minutes until they are slightly wilted but still crunchy.
3. Drizzle soy sauce and sesame oil over the bean sprouts and tofu. Season with salt and pepper to taste.
4. Stir everything together and cook for an additional 1-2 minutes.
5. Garnish with sliced green onions if desired, then serve hot with rice or noodles.

 

2. Bean Sprout Salad with Peanut Dressing

Ingredients:

• 3 cups bean sprouts
• 1 medium cucumber, thinly sliced
• 1 medium carrot, julienned
• 1/4 cup chopped peanuts
• 2 tablespoons chopped cilantro
• For the dressing:
  • 2 tablespoons peanut butter
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon honey
  • 1 clove garlic, minced
  • Water to thin, if necessary

Instructions:

1. In a large bowl, combine bean sprouts, sliced cucumber, julienned carrot, chopped peanuts, and chopped cilantro.
2. In a separate small bowl, whisk together peanut butter, soy sauce, rice vinegar, sesame oil, honey, and minced garlic to make the dressing. If the dressing is too thick, add a little water to thin it out.
3. Pour the peanut dressing over the salad and toss until everything is evenly coated.
4. Serve immediately as a refreshing side dish or light meal.

 

3. Bean Sprout and Mushroom Stir-Fry

Ingredients:

• 2 cups bean sprouts
• 200g mushrooms (button or shiitake), sliced
• 1 bell pepper, thinly sliced
• 1 onion, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce (optional)
• 1 tablespoon vegetable oil
• Salt and pepper to taste
• Cooked rice or noodles for serving

Instructions:

1. Heat vegetable oil in a large skillet or wok over medium-high heat. Add minced garlic and sliced onion, and cook until softened.
2. Add sliced mushrooms and bell pepper to the skillet, and stir-fry for 3-4 minutes until they are tender.
3. Add bean sprouts to the skillet and continue to stir-fry for another 2-3 minutes until the bean sprouts are heated through but still crisp.
4. Drizzle soy sauce and oyster sauce (if using) over the stir-fry. Season with salt and pepper to taste.
5. Stir everything together and cook for an additional minute.
6. Serve the bean sprout and mushroom stir-fry hot with cooked rice or noodles.