Versatile Bean Sprout Dishes (Print Version)
# Ingredients:
→ Common Base Ingredients
01 -
1 cup bean sprouts (per recipe use)
02 -
2-3 eggs (for omelet)
03 -
½ cup onion, chopped
04 -
½ cup bell peppers, diced
05 -
1 cup mixed greens or spinach
06 -
½ cup cherry tomatoes
07 -
½ cucumber
08 -
½ cup shredded carrots
09 -
1-2 cloves garlic
10 -
Salt and pepper to taste
11 -
Olive oil or sesame oil as needed
12 -
Broth or coconut milk (for soups & curry)
→ Optional Add-ins
13 -
Tofu
14 -
Chickpeas
15 -
Chicken
16 -
Beef
17 -
Noodles
# Instructions:
01 -
In a bowl, whisk 2-3 eggs until well beaten. Mix in ½ cup bean sprouts, 2 tablespoons chopped onion, and 2 tablespoons diced bell peppers. Season with salt and pepper. Heat a non-stick skillet over medium heat, add a little oil, and pour in the egg mixture. Cook until the bottom is set, then flip and cook until fully set. Serve with toast or a side of mixed greens.
02 -
In a blender, combine 1 ripe banana, 1 cup spinach, ¼ cup bean sprouts, and 1 cup almond milk. Blend until smooth. Pour into a bowl and top with your favorite granola, nuts, and a sprinkle of additional bean sprouts for crunch.
03 -
In a large bowl, combine 1 cup bean sprouts, 1 cup mixed greens, ½ cucumber (sliced), ½ cup cherry tomatoes (halved), and ¼ cup shredded carrots. Drizzle with a simple vinaigrette made from 2 tablespoons olive oil, 1 tablespoon vinegar, salt, and pepper. Toss well and serve as a light lunch or side dish.
04 -
Cut 8 oz firm tofu into cubes. Heat 1 tablespoon sesame oil in a wok or large skillet over medium-high heat. Add tofu and cook until golden, about 5 minutes. Add 1 cup bean sprouts, ½ cup diced bell peppers, 1 minced garlic clove, and 2 tablespoons soy sauce. Stir-fry for 3-4 minutes until vegetables are crisp-tender. Serve hot over rice or noodles.
05 -
In a pot, bring 4 cups vegetable or chicken broth to a simmer. Add 1 cup bean sprouts, 1 tablespoon chili paste or sauce, 2 chopped scallions, and 4 oz cubed tofu. Simmer for 5-7 minutes. Season with salt to taste and serve hot, garnished with additional scallions if desired.
06 -
Spread 2 tablespoons hummus on a large tortilla. Layer with ½ cup mixed greens, ½ cup bean sprouts, ¼ cup shredded carrots, and a few slices of cucumber and bell pepper. Season with salt and pepper. Roll up tightly and cut in half for a protein-rich, crunchy wrap.
07 -
In a small bowl, mix ½ cup bean sprouts with 1 tablespoon lime juice, 1 tablespoon chopped cilantro, and a pinch of chili flakes. Let sit for 5 minutes to marinate, then spoon over tacos for an added crunch and zing.
# Notes:
01 -
Bean sprouts are highly nutritious, low in calories, and add a satisfying crunch to many dishes.
02 -
For Korean-style sesame bean sprout salad, blanch bean sprouts briefly, then toss with sesame oil, soy sauce, minced garlic, and toasted sesame seeds.
03 -
Fresh bean sprouts should be stored in the refrigerator and used within 2-3 days for best quality and food safety.