Bean Sprout Recipes Vegan Lovers Will Adore

Bean sprouts are a wonderfully versatile and nutritious ingredient that can brighten up any vegan meal. Not only do they add a delightful crunch and freshness, but they also pack a punch of vitamins, minerals, and plant-based protein.

Whether you’re looking for a quick stir-fry, a refreshing salad, or a hearty wrap, bean sprouts can elevate your dishes with their light texture and subtle nutty flavor. In this post, we’ll explore several delicious vegan recipes featuring bean sprouts that are easy to prepare and perfect for any occasion.

Get ready to discover how bean sprouts can transform your everyday meals into vibrant and satisfying culinary experiences!

Why You’ll Love This Recipe

Bean sprouts bring a unique combination of crunchiness, freshness, and health benefits to your plate. They are low in calories but high in essential nutrients such as vitamin C, vitamin K, and folate.

Their naturally mild flavor makes them incredibly adaptable, blending seamlessly with bold spices and sauces typical of vegan cooking. These recipes are designed to be quick, simple, and bursting with flavor, perfect for busy weeknights or casual weekend meals.

Additionally, bean sprouts are budget-friendly and widely available, making them accessible for everyone. Whether you’re a seasoned vegan or just looking to add more plant-based meals to your diet, these recipes will inspire you to enjoy bean sprouts in new and exciting ways.

Ingredients

• 2 cups fresh bean sprouts (mung bean sprouts preferred)
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 small onion, thinly sliced
• 1 medium carrot, julienned
• 1 bell pepper, thinly sliced
• 2 tablespoons soy sauce or tamari (for gluten-free)
• 1 tablespoon rice vinegar
• 1 teaspoon grated fresh ginger
• 1/2 teaspoon crushed red pepper flakes (optional)
• 2 green onions, chopped
• 1 tablespoon toasted sesame seeds (for garnish)
• Salt and pepper to taste

Equipment

• Large non-stick skillet or wok
• Cutting board and sharp knife
• Measuring spoons
• Mixing bowl
• Spatula or wooden spoon
• Grater (for ginger)

Instructions

1. Prepare the vegetables: Rinse the bean sprouts thoroughly under cold water and drain well. Julienne the carrot and thinly slice the onion and bell pepper. Mince the garlic and grate the fresh ginger.
2. Heat the skillet: Place your skillet or wok over medium heat and add the sesame oil. Allow it to warm for about 30 seconds until fragrant.
3. Sauté aromatics: Add the minced garlic, grated ginger, and sliced onion to the skillet. Cook for 2-3 minutes, stirring frequently, until the onion softens and the mixture becomes fragrant.
4. Add vegetables: Toss in the carrot and bell pepper slices. Stir-fry for 3-4 minutes until the vegetables start to soften but still retain some crunch.
5. Incorporate bean sprouts: Add the fresh bean sprouts to the pan. Stir well to combine and cook for another 2-3 minutes. The sprouts should remain crisp and fresh.
6. Season the dish: Pour in the soy sauce, rice vinegar, and optional crushed red pepper flakes. Stir to coat all the vegetables evenly. Season with salt and pepper to taste.
7. Finish and garnish: Remove from heat and stir in the chopped green onions. Sprinkle toasted sesame seeds on top for added texture and flavor.
8. Serve immediately: Enjoy your vibrant vegan bean sprout stir-fry hot as a main or side dish.

Tips & Variations

For the best texture, always add the bean sprouts last and cook them briefly to keep their crunch.

You can customize these recipes by adding your favorite vegetables or vegan protein sources such as tofu, tempeh, or seitan. For a spicy kick, add chili garlic sauce or fresh sliced chilies.

If you prefer a salad version, skip the sautéing and toss bean sprouts with shredded cabbage, cucumber, and a tangy dressing made from lime juice, soy sauce, and a pinch of sugar.

Another delightful variation is to use bean sprouts in wraps or vegan spring rolls combined with fresh herbs like mint and cilantro for a refreshing bite.

Nutrition Facts

Serving Suggestions

This bean sprout stir-fry makes a fantastic side dish or light main course. Serve it over steamed jasmine rice or quinoa for a wholesome meal.

Pair it with other vegan-friendly dishes such as a fresh cucumber salad or steamed dumplings for a delightful Asian-inspired menu.

For more vegan cooking ideas, you might enjoy the Julie Marie Eats Recipes or explore creative doughs with the Magic Dough Recipe.

Delicious Bean Sprout Recipes Vegan: A Listicle

Spicy Korean Bean Sprout Salad (Kongnamul Muchim)

This traditional Korean side dish is a tangy, spicy, and garlicky salad made from blanched bean sprouts tossed with sesame oil, garlic, chili flakes, and soy sauce. It’s incredibly easy to prepare and perfect as a banchan (side dish) or a topping for rice bowls.

• Ingredients: bean sprouts, garlic, gochugaru (Korean chili flakes), sesame oil, soy sauce, sesame seeds, green onions.
• Key step: Blanch the bean sprouts in boiling water for 2 minutes, then shock in cold water to keep them crunchy.

Vegan Bean Sprout Stir Fry with Tofu

For a hearty vegan meal, stir fry bean sprouts with firm tofu cubes, garlic, bell peppers, and snap peas. Season with soy sauce and a touch of maple syrup for balance.

This dish is a protein-packed option great for lunch or dinner.

• Ingredients: bean sprouts, tofu, garlic, bell peppers, snap peas, soy sauce, maple syrup, sesame oil.
• Tip: Press the tofu well before cooking to get a crispy texture.

Vietnamese-Style Bean Sprout Spring Rolls

Fresh and light, these spring rolls combine crunchy bean sprouts with herbs like mint, basil, and cilantro, rice noodles, and julienned vegetables wrapped in rice paper. Serve with a tangy peanut dipping sauce for a perfect appetizer or snack.

• Ingredients: bean sprouts, rice paper, rice vermicelli noodles, mint, basil, cilantro, carrots, cucumber, peanut sauce.
• Step: Soften rice paper in warm water before filling and rolling tightly.

Bean Sprout and Mushroom Rice Paper Wraps

These vegan wraps are filled with sautéed bean sprouts, shiitake mushrooms, and shredded carrots, wrapped in rice paper. They make a refreshing and light lunch option.

• Ingredients: bean sprouts, shiitake mushrooms, carrots, rice paper, soy sauce, garlic, sesame oil.
• Variation: Swap shiitake mushrooms for oyster mushrooms for a different flavor profile.

Conclusion

Bean sprouts are a fantastic ingredient to incorporate into your vegan cooking repertoire. Their crisp texture and mild flavor make them perfect for a variety of dishes, from simple stir-fries to refreshing salads and wraps.

These recipes demonstrate how easy it is to prepare healthy, flavorful meals with minimal ingredients and effort.

As you experiment with bean sprouts, don’t hesitate to customize the recipes by adding your preferred veggies, spices, or vegan proteins. With their nutritional benefits and versatility, bean sprouts can easily become a staple in your kitchen.

For more inspiring ideas, check out other plant-based recipes like the Jamaican Minced Beef Recipes or delicious vegan doughs with the Magic Dough Recipe.

Enjoy the crunch, flavor, and wholesome goodness that bean sprouts bring to your vegan meals!

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