To get the most of their nutritional value, bean sprouts should be eaten raw, i.e., without cooking. Wash them thoroughly; add a bit of salt, pepper and a tinge of lemon juice; and enjoy a great and healthy breakfast.
The best time to treat yourself with bean sprouts is in the morning when the sun is rising.
Storage : Sprouts can be safely stored in a plastic bag in a refrigerator for maximum two weeks.
Washing : Do wash them in running water before consuming them
| Servings: 6 |
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| Fresh bean sprouts | 500 gm |
| Sesame oil | 1tablespoon |
| Salad oil | 1tablespoon |
| Crushed,toasted sesame seeds | 1 tablespoon |
| Light soy sauce | 3 tablespoon |
| Garlic,crushed | 1 clove |
| Spring onions - finely chopped | 2 onions |
| Honey or sugar |
1 teaspoon |
Procedure
| Preparation: 5 ounces BEANSPROUTS 1 cup cabbage, chopped 1/2 cup seedless grapes, cut in half 1/2 cup fresh pineapple, chopped (or canned unsweetened crushed pineapple) Dressing: 1/2 cup plain non-fat yogurt 1/4 cup reduced calorie mayonnaise 1 teaspoon mustard 1/2 teaspoon salt Combine beansprouts, cabbage, grapes and pineapple in a large bowl. In a small bowl mix yogurt, mayonnaise, mustard and salt. Pour dressing over salad and toss lightly. Serve on salad greens. Serves 4
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| Preparation: 1/2 cup low-fat cottage cheese 1/2 cup CRESS OR CLOVER SPROUTS, chopped 4 tablespoons fresh pineapple (or canned crushed pineapple, drained) 4 tablespoons pear, diced or substitute nectarine, mango or guava. 2 lettuce leaves Mix cottage cheese and sprouts. Stir in pineapple and pear. Serve chilled on top of a lettuce leaf. Serves 2
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| Preparation: 2 tablespoons vegetable oil 1 clove garlic, minced 1 onion, sliced 1 stalk celery, sliced 1 cup mushrooms, sliced 12 ounces BEANSPROUTS 1/2 teaspoon fresh ginger, diced 1 teaspoon oyster sauce 2 teaspoons lite soy sauce Prepare and set aside all ingredients. In a large skillet or wok, heat oil. Add garlic, onion and celery, and cook 1 minute, stirring continually. Add mushrooms and Beansprouts and continue cooking 1 minute more. Season with ginger, oyster sauce and soy sauce. Heat thoroughly and serve over rice or pasta. Serves 2
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| Preparation: 1 head of cauliflower, steamed until soft 1/4 teaspoon dry mustard 1/2 lemon, juiced 1/2 teaspoon curry powder 1/2 teaspoon seasoned salt or powdered kelp 1/4 teaspoon ground cardamom 1/3 cup mayonnaise or substitute* 4 ounces ALFALFA SPROUTS 3 carrots, grated 2 tomatoes, sliced 2 large whole wheat pita breads * See Eggless Egg Salad recipe below for mayonnaise substitute Mash cauliflower in a bowl, add listed ingredients through mayonnaise and mix. Chill well. Spread mix in pita bread and add Alfalfa Sprouts, carrots and tomatoes.Serves 4 |
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| reparation: 3/4 pound FIRM TOFU 3 scallions, (whites and greens) minced 1 medium carrot, coarsely-grated 1 stalk celery, finely-minced 1 small bell pepper, finely-minced 1/3 cup toasted sunflower seeds freshly-ground pepper and lite tamari sauce to taste 1 cup ALFALFA or Flavored Sprouts 1 bag whole wheat pita bread Cut the tofu into dice-sized bits. Add scallions, carrot, celery, pepper and seeds. Mix gently. Add the mayonnaise (below). Season to taste. Chill. Stuff Alfalfa Sprouts into pita bread, add salad and top with a mound of sprouts. Serves 4
1/4 pound SOFT TOFU 2 teaspoons Chinese sesame oil 2 tablespoons cider vinegar 1/2 teaspoon dry mustard 1/2 teaspoon salt 1/2 cup refined peanut or vegetable oil Whip the first 5 ingredients in a blender or food processor. Keep the machine going, and gradually drizzle in the oil. When all oil is in you should have a nice, creamy, eggless mayonnaise to add to your eggless egg salad.
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| Preparation: 2 tablespoons vegetable oil 1 onion, minced 1 clove garlic, minced 2 stalks celery, diced 1 cup mushrooms, diced 1 cup BEANSPROUTS, chopped 2 cups cooked rice 2 tablespoons lite soy sauce Heat vegetable oil in a large skillet or wok. Add onion, garlic, celery and mushrooms. Stir-fry 5 minutes. Add the Beansprouts rice and soy sauce. Cook until rice is heated, and serve. Serves 4
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| Preparation: 1 cup bulgur wheat * 1-1/2 cups boiling water 1-1/2 teaspoons salt 1/4 cup fresh lemon and/or lime juice 1/4 cup fresh olive oil 3 scallions, including greens, chopped 1 tablespoon fresh mint, chopped OR 1/2 teaspoon dried (2 ml) 1 cup fresh parsley, chopped 4 ounces mixed munchy sprouts such as lentils, peas, adzuki beans, etc. 1 cucumber, diced (optional) 1 tomato, peeled, seeded and diced (optional) Combine bulgur, boiling water and salt in a bowl. Cover and let stand 30 minutes. Add all the other ingredients. Mix well. At this point the mixture will be watery. Refrigerate for at least 3 hours but overnight is best. * Bulgur wheat is available Serves 4 |
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| Preparation: 5 ounces BEANSPROUTS 1 cup cabbage, chopped 1/2 cup seedless grapes, cut in half 1/2 cup fresh pineapple, chopped (or canned unsweetened crushed pineapple) Dressing: 1/2 cup plain non-fat yogurt 1/4 cup reduced calorie mayonnaise 1 teaspoon mustard 1/2 teaspoon salt Combine beansprouts, cabbage, grapes and pineapple in a large bowl. In a small bowl mix yogurt, mayonnaise, mustard and salt. Pour dressing over salad and toss lightly. Serve on salad greens. Serves 4
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