The researchers were also interested in brain protection. Similar results were found for melanoma, processing the beans-either cooking or sprouting boosted anticancer activity in vitro, but against kidney cancer, raw and boiled worked, but sprouted didn’t at all. No amount of raw bean extract works, but both boiled and sprouted beans can. And same thing with actually killing off cancer. No amount of raw bean extract appears able to totally stop the growth of breast cancer cells, but just small amounts of cooked or sprouted beans can. Now you can’t even eat most beans raw, but I wanted to include them just to show you a fascinating phenomenon. Same cancer growth inhibition at just a fraction of the concentration, and sprouted beans do about the same. This is the concentration of raw bean extract needed to cut the breast cancer growth rate in half in a petri dish. Because the positive effects of these compounds may be related to their antioxidant capacity, you can compare the overall antioxidant power of boiled versus sprouted beans, for which boiled appears to have a marginal edge, but ideally we’d actually measure physiological effects, like what about boiled versus sprouted against cancer cells. The easiest way to compare is to just measure the quantity of the polyphenol phytonutrients thought to account for some of their protective benefits against chronic disease, for example the anthocyanin pigments that make these particular beans so pretty.Īs you can see, sprouted beans have more of some, but less than others, in fact you see that across the board with the other phenolic phytonutrients. Which is healthier? There hadn’t been a head-to-head comparisons, until now. Boiling is the most common cooking method, which is what’s used to make canned beans, but sprouting is becoming more popular. They also have plenty of fiber, so if you’re looking for something that’s nutritious and delicious that will keep you on track for your health goals, add this bean sprout stir fry to your menu tonight.Beans, chickpeas, split peas, and lentils are packed with nutrients and play a role in the prevention of chronic disease, but most can’t be eaten raw.
#Bean sprout nutrition plus#
They have lots of vitamin C, which you need to boost your immunity, plus plenty of vitamins A, B, D, E, and K, along with minerals like calcium, magnesium, and potassium. Instant Pot Braised Beef (Chinese-Style)īean sprouts are great for your health too.Scooping up the sprouts with a bite of rice together makes it all the more tasty! I love to serve my bean sprout stir fry on the side of just about any main dish. Drag the slider in the recipe card to halve the recipe in this case. If you do not own a wok or heavy pan, the best way is to cook the bean sprouts in small batches. Using a wok with high heat also imparts a smoky flavor to the dish, making the veggies extra delicious. You’ll want to sear them with high heat for the shortest time, so they retain their crunch but don’t taste raw. However, this dish should ideally be cooked in a wok or the heaviest pan you have.īean sprouts contain a lot of moisture. And if you’ve been following my recipes, you’d know that I prefer to cook many popular takeout-style Chinese food in a nonstick skillet.
#Bean sprout nutrition how to#
In my previous post I talked about how to set up a stir fry station in great detail.
Saute the green onion to release the fragrance.Cooking processĭid I mention it only takes a few minutes to make this bean sprout stir fry? That means you can have a healthy, flavorful Chinese side dish even on the busiest night of the week. To make the bean sprout stir fry, all you need is bean sprouts, sauce, and chopped aromatics. If you’re trying out some of my other Chinese recipes, make this side dish to round out your meal with health benefits and big taste. And while it might not look that exciting, it tastes better than it looks. Have you ever made fried noodles with bean sprouts and ended up with a big bag of leftover bean sprouts? This bean sprout stir fry is the perfect recipe to help you use a big batch of bean sprouts.īean sprout stir fry is a traditional dish you’ll see in Chinese households on the Mainland. Try some homestyle Chinese with this easy, healthy, and delicious bean sprout stir fry that takes just minutes to put on your dinner table!
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