Bean Sprouts: Crisp, 31-Calorie Shoots Rich in Vitamin C, Folate & Plant Protein

**Bean sprouts** refer primarily to **mung-bean sprouts (Vigna radiata)** and, in some markets, **soybean sprouts (Glycine max)**. Germination transforms dry beans into crisp, juicy shoots within 3–5 days, concentrating vitamin C while lowering anti-nutrients.

- **Mung-bean**: pale stems, tiny translucent heads, mild grassy taste. - **Soybean**: thicker yellow heads, nuttier flavour, more protein (9 g/100 g). Both are sold fresh, packed in breathable bags, or canned (blanched).

|Calories|Protein|Fat|Carbs|Fiber|Vitamin C|Folate|Vit K|Iron| |---|---|---|---|---|---|---|---|---| |31 kcal|3.0 g|0.2 g|6.0 g|1.6 g|13 mg (14 %)|61 µg (15 %)|34 µg (28 %)|0.9 mg (5 %)|

- Very **low-energy, high-volume** food → aids weight management. - **Vitamin C + folate** support immunity & cell renewal. - Germination breaks down oligosaccharides → **easier to digest** than whole beans. - Provide **plant protein** with all essential amino acids in small amounts.

- Warm, humid sprouting conditions can harbour **Salmonella & Listeria**. - At-risk groups (pregnant, elderly, immuno-compromised) should **cook until steaming**. - Raw sprouts spoil fast; off-odour or sliminess = discard.

Rinse under cold water, pick out translucent hulls. If eating raw, dip in **vinegar-water (1:3)** 30 s, then rinse to cut surface microbes.

- **Flash-stir-fry** 90 s with garlic & sesame oil. - Toss into **pho, ramen or miso soup** just before serving. - Add raw to **Vietnamese bánh mì** or crunchy slaw. - Blend into **green smoothies** for veggie boost.

- **Sesame, ginger, scallion, soy sauce** - Proteins: tofu, shrimp, shredded chicken - Produce: bell pepper, carrot, snow pea, cucumber

- Choose **snow-white stems, no slimy roots**. - Keep in breathable bag, 0–4 °C; use **within 3 days**. - Blanch 1 min, chill & freeze up to 6 months for stir-fries.