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Soybean Sprout Salad

A tasty — and, more importantly, healthy — soybean sprout salad. It's a very simple, quick salad made with sprouted soybeans (or mung beans) that works beautifully as a side to your main course. This amount makes 4 small servings.

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Soy sprout salad
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Soy sprout salad
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 42 % 13 g
Fats 26 % 8 g
Carbohydrates 32 % 10 g
155 kcal
GI: 100 / 0 / 0
  • Drop the sprouts into boiling water for 1–2 minutes, then rinse them in cold water and pat dry. Finely chop the garlic and green onion and add them to the sprouts. Add the fish sauce, sesame oil, salt, and sesame seeds, and toss well. Soybeans are a legume that's been cultivated in China for centuries; in Europe they didn't catch on until the 19th century. Soybean sprouts go into all sorts of dishes and salads, and their flavor can vary depending on where the beans come from. Cooked, they taste a bit like asparagus — mildly sweet, without a strong aroma or aftertaste; raw, they have a slightly bitter note. They look like small beans with long white shoots, similar to sprouted wheat. Soybeans are already rich in vitamins, and sprouting boosts some of them even further: sprouted beans develop vitamin C (which the dry bean lacks), nearly double their B vitamins and vitamin E, and contain vitamin K as well. Along with vitamins, the sprouts offer a good balance of minerals, sugars, and fiber — magnesium, sodium, potassium, manganese, zinc, iron, selenium, and phosphorus. Soy is mostly a protein food: 100 grams has about 13.1 g protein, 6.7 g fat, and 9.6 g carbohydrate, including polyunsaturated fatty acids (like linoleic acid) that the body can't make on its own. The sprouts are also low in calories — about 141 kcal per 100 grams, roughly 5.5% of a day's intake. That mix of vitamins and minerals makes them good for many parts of the body: the antioxidants, vitamin C, and selenium help your immune system fight off infections; the magnesium supports your nerves and blood vessels, helps clear bad cholesterol, and nourishes brain cells; and the folate is good for healthy blood. Low in calories and good for digestion, soybean sprouts are ideal for anyone watching what they eat.

Caloric content of the products possible in the composition of the dish

  • Garlic - 143  kcal/100g
  • Green onion - 19  kcal/100g
  • Dried whole sesame seeds - 563  kcal/100g
  • Shelled sesame seed - 582  kcal/100g
  • Salt - 0  kcal/100g
  • Sesame oil - 899  kcal/100g
  • Sprouted soy - 141  kcal/100g

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