, how to prepare them, and why they are nutritious
Mung Bean Sprouts: An Overview
Mung bean sprouts are small, crunchy, protein-packed sprouts that can be added to a wide range of dishes and salads. Not only do they have a delicious taste and texture, but are surprisingly nutritious. Whether you are new to sprouts or have been incorporating them into your diet for years, you’re sure to be impressed by the nutrition and versatility of mung bean sprouts.
What Are Mung Bean Sprouts?
Mung bean sprouts are simply the sprouts of mung beans, a species of legume native to India and other regions in Asia, where they have long been used in cooking. The sprouts, which look like tiny yellow packets, are chock-full of nutrition, adding a wealth of vitamins, minerals, and other compounds to meals. When the mung bean is soaked overnight, it activates the germination process and carefully monitored moisture and temperature levels result in shoots. In just a few days, these sprouts are ready-to-eat though some may remain slightly green in color, depending on their freshness.
Nutritional Benefits of Mung Bean Sprouts
Mung bean sprouts offer an impressive nutritional profile. They’re a great source of plant-based protein, containing approximately 3 g of protein per ½ cup, and are also very rich in B vitamins, including folate, thiamin, riboflavin and niacin. In addition to mineral sources such as iron and magnesium, they also contain a range of healthful compounds. These include antioxidants, anti-inflammatory agents and phytonutrients.
The high content of dietary fiber, especially soluble fiber, means that mung bean sprouts can help to regulate the body’s absorption of sugar, lowering cholesterol, and helping to regulate blood sugar levels.
How To Prepare And Cook Mung Bean Sprouts
Mung bean sprouts can be eaten raw, cooked, or lightly cooked. Raw mung bean sprouts can be added to salads or blended into smoothies. As with any raw food, it is important to ensure that the sprouts are freshly harvested and carefully washed to reduce the risk of foodborne illnesses.
Cooked mung bean sprouts can be added to stirfries or used as a base for soups and stews. They’re also a welcome addition to noodle dishes or fried rice. To prepare them, simply cook them in a pan with a little oil until they are softened but still crunchy.
Another option is to steam them (which is particularly quick and easy) as this helps to preserve their flavor and texture whilst still providing numerous nutritional benefits. To do so, simply place the sprouts in a sieve and steam them over a pot on the stove. Alternatively, they can be microwaved for a few minutes, until the desired tenderness is reached.
Mung bean sprouts are also an excellent source of nutrition when eaten as a snack. Try sprinkling them over tofu dishes or adding them to wraps.
Why Mung Bean Sprouts Are Good For You
Mung bean sprouts have been found to contain many health benefits. They are rich in antioxidants which can help neutralize free radicals in the body, combatting the effects of aging. As previously mentioned, mung bean sprouts contain dietary fiber which is essential for good digestion, a healthy heart and immune system, and stable blood pressure. The high concentration of B vitamins in mung beans provides energy and supports healthy skin, hair and eyes.
Mung bean sprouts are also considered to be a “superfood” due to their high concentrations of antioxidants, which can protect against cancer and the effects of radiation. Additionally, the sprouts contain essential fatty acids that are required for hormone balance, cell function and brain health.
Conclusion
As with all healthful foods, taking advantage of the nutritional benefits offered by mung bean sprouts means including them in the diet in a variety of ways. Preparation is simple and the versatile little sprouts can be used in virtually any dish to add color, crunchiness and a boost of nutrition. Whether you enjoy them raw, cooked or steamed, mung bean sprouts are an excellent choice for those who are looking for ways to increase the amount of plant foods in their diet.
Mung bean sprouts: How they Grow and Make their Way to Dinner Plates
The nutritious and delicious mung bean sprouts, one of the most common sprouts found in dishes around the world, can be traced to their small beginnings on a mung bean plant. In this blog post, we'll explore the journey of mung bean sprouts from the farm to the dinner table—explaining the science behind how they grow, how they're harvested, and how they make their way to dinner plates.
What are Mung Bean Sprouts?
Mung bean sprouts are the edible part of the mung bean (Vigna radiata) that is grown primarily in China. They have a crunchy texture and a mildly sweet flavor, and can be added to a variety of dishes to increase their nutritional value, texture, and flavor.
The mung bean plant is a herb with a full, nodding flower at the center. Its seed pods have an oblong shape and contain several of the small mung beans, which are greenish-brown on the outside and creamy yellow inside.
The Science of Growing Mung Bean Sprouts
The sprouting process starts when the dry mung beans are soaked in clean water for a few hours in order to soften them and initiate germination. As the sprouts are soaked, the nutrient-packed embryo within each bean is exposed to moisture, activating the germination process and revealing the root tissue and tip of the seed.
The mung bean sprouts grow quickly in this stage; their primary root (radicle) prepares to penetrate the soil and the secondary root (hypocotyl) pushes against the seed coat, pushing the seedling towards the light. As brassinosteroids and auxins, two types of plant hormones, guide the sprouts' growth, new leaves and stem develop, forming the shoot umbel (consisting of several cone-shaped florets). As the mung bean plant continues to grow, the shoot is pushed out of the soil by the hypocotyl (secondary root), and the seed coat is shed from the seedling. The shoot eventually ripens, forming a small, bulbous seedpod that contains several of the recognizable mung beans.
Harvesting Mung Bean Sprouts
When the mung bean plants are ready to harvest, the seedpods are collected and separated from the rest of the plant. After this is done, the mung bean sprouts can be collected and stored for shipment to where they will be sold—either fresh or dried.
The bean sprouts are usually stored at a temperature between 42 and 50 degrees Fahrenheit, which helps to maintain their freshness and nutritional value until they are shipped. Once the bean sprouts are packaged, they are shipped using airfreight, refrigerated trucks, and/or refrigerated cargo containers, to ensure they are fresh and ready to be eaten.
Preparing and Eating Mung Bean Sprouts
When it comes to preparing mung bean sprouts, the possibilities are endless. Mung bean sprouts can be added to salads, soups, and stir-fries for extra texture and nutrition, or can be consumed raw in dishes like sushi and kimchi.
For most recipes, it is best to use the sprouts raw to maintain their texture and flavor. However, some recipes call for the sprouts to be blanched or steamed for a short period of time in order to enhance the flavor, texture, and nutritional value.
To blanch the mung bean sprouts, place them in a colander and plunge into boiling water for about 60 seconds. Immediately transfer them to a bowl of iced water to stop the cooking process, then drain and enjoy.
Steaming the mung bean sprouts is a bit trickier, as you need to ensure there is enough steam in the pot without overcooking the sprouts. To steam mung bean sprouts, line the bottom of a steamer basket with the mung bean sprouts and set over a pot of boiling water. Cover, reduce the heat to low, and allow the sprouts to steam for two minutes. Remove them from the steamer and refrigerate them until they are ready to be served.
Conclusion
Mung bean sprouts are a tasty and nutritious addition to many dishes. But before they make their way to dinner plates around the world, the science of germination and harvest must be understood in order to successfully produce and prepare them. Knowing how mung bean sprouts are grown and harvested helps to ensure the freshest, most nutritious sprouts for your next meal.
Vitamin A | 0.001 mg | |
Beta-Carotene | 0.006 mg | |
Alpha-Carotene | 0.006 mg | |
Vitamin E | 0.1 mg | |
Vitamin K | 0.033 mg | |
Vitamin C | 0.0132 grams | |
Vitamin B1 | 0.08 mg | |
Vitamin B2 | 0.12 mg | |
Vitamin B3 | 0.75 mg | |
Vitamin B4 | 0.0144 grams | |
Vitamin B5 | 0.38 mg | |
Vitamin B6 | 0.09 mg | |
Vitamin B9 | 0.061 mg |
Calcium | 0.013 grams |
Daily Value 1.3 g
|
Iron | 0.91 mg |
Daily Value 0.018 g
|
Magnesium | 0.021 grams |
Daily Value 0.4 g
|
Phosphorus | 0.054 grams |
Daily Value 1.25 g
|
Potassium | 0.149 grams |
Daily Value 4.7 g
|
Sodium | 0.006 grams |
Daily Value 2.3 g
|
Zinc | 0.41 mg |
Daily Value 0.011 g
|
Copper | 0.16 mg |
Daily Value 0.9 mg
|
Manganese | 0.19 mg |
Daily Value 0.0023 g
|
Selenium | 0.6 ug |
Daily Value 0.055 mg
|
Tryptophan | 0.037 grams | |
Threonine | 0.078 grams | |
Isoleucine | 0.132 grams | |
Leucine | 0.175 grams | |
Lysine | 0.166 grams | |
Methionine | 0.034 grams | |
Cystine | 0.017 grams | |
Phenylalanine | 0.117 grams | |
Tyrosine | 0.052 grams | |
Valine | 0.13 grams | |
Arginine | 0.197 grams | |
Histidine | 0.07 grams | |
Alanine | 0.099 grams | |
Aspartic Acid | 0.479 grams | |
Glutamic Acid | 0.161 grams | |
Glycine | 0.063 grams | |
Serine | 0.033 grams |
Total Sugars | 0.131141 grams |
per 100g
|
Palmitic acid (16:0) | 0.03 grams |
|
Stearic acid (18:0) | 0.01 grams |
|
Total Saturated fatty acids: | 0.04 g | |
Oleic acid (18:1) | 0.02 grams |
|
Total Monounsaturated fatty acids: | 0.02 g | |
Linolenic acid (18:3) | 0.02 grams |
|
Linoleic acid (18:2) | 0.04 grams |
|
Total Polyunsaturated fatty acids: | 0.06 g | |
Phytosterols | 0.02 grams |
|
Total Sterols: | 0.02 g |