Bean sprouts are popular for many reasons. These crunchy, sprouted legumes are a great addition to anything from soups to salads. Packed with protein and nutrients, they are also known to support weight loss and boost bone, heart, and liver health. These sprouts are even part of The Future 50 Foods because of their high nutritional value, flavor, accessibility, and affordability.
If those aren’t enough reasons to start eating sprouts, here is one more: you can grow them at home with no sweat!
Growing Mung Bean Sprouts at Home
Sprouted mung beans are locally known as togue. Other common sprouts come from soybeans and lentils. They’re easy to grow at home, so much so that they become part of school projects. And if your kids can grow them, kayang-kaya rin ni Nanay, diba?
The easiest way to grow sprouts at home is by using a mason jar and some cheesecloth. Follow these simple steps to get started:
- Rinse and remove any damaged or spoiled mung beans.
- Add beans to a mason jar until about ¼ full, then pour in clean water.
- Cover the jar with a piece of cheesecloth and secure it with a rubber band. Soak beans for about 8-12 hours at room temperature.
- Once ready, drain the water by flipping the jar. Rinse beans with fresh water and drain again.
- In a dark area, away from sunlight, place the jar upside-down at an angle so the remaining moisture can drain out through the cheesecloth.
- Rinse and drain beans with fresh water at least twice a day. Repeat until the sprouts are as long as you want. They should be ready after about 1-2 days.
- Rinse and drain them one last time. Store the sprouts in the refrigerator or use them in recipes.
Top Tips for Growing Sprouts
Keep these top tips in mind when growing your togue:
- Using clean seeds helps avoid contamination. Choose whole, untreated beans suitable for sprouting or eating.
- Pick fresher mung beans. Beans harvested a few years ago will not sprout as quickly.
- Always rinse your beans with clean water at least twice a day to avoid the risk of contamination.
- Use only boiled and cooled or filtered dechlorinated water to soak your beans.
- Make sure your cheesecloth is clean before using. Also, check for holes and tears.
- Store sprouts in a container lined with a paper towel and refrigerate for up to 4 days.
Bean Sprouts Recipes
Now that you know how to grow your own togue, here are some family-friendly recipes to maximize their potential.
Try this lumpiang togue recipe to get your kids to eat their vegetables. The sprouts layer even more crunch to these tasty rolls! Sauté onions and garlic, then add your togue and other chosen vegetables. Give it some meaty umami flavor by mixing in a Knorr Pork Cube. Fry rolls until golden brown and drain the excess oil before serving. Whether you make this for lunch, dinner, or merienda, everyone will be excited to eat your lumpia.
Laksa is a popular dish in Singapore and Malaysia. The comforting soup features noodles and chicken or prawns in a coconut-curry broth. Toppings vary depending on where you are, but the common ones are tofu, hard-boiled eggs, cilantro, and togue. The sprouts add a nice contrasting crunch to the creamy soup base. Make this togue recipe on a rainy day to keep your family warm from the inside out.
Make this ginisang togue recipe and treat your family to a healthy dish rich in protein and nutrients. Start by cutting firm tofu into cubes, then pan-fry them until crisp. Set these to one side of the pan while you sauté garlic, onions, and togue. Toss everything to combine. For an extra kick of flavor, try frying the vegetables with some chopped chilies or adding a dash of Knorr Liquid Seasoning before serving.
Pad thai noodles
Another togue recipe you can add to your weekly rotation is pad thai. The stir-fried noodle dish features a sauce that is sweet, savory, and sour all at once. Its main components include rice noodles, scrambled eggs, tofu, chicken or prawns, and togue.
To make the sauce, combine tamarind puree, brown sugar, fish sauce, and oyster sauce. Next, prepare the noodles according to the package directions. In a pan, cook chicken chunks with sprouts, tofu, and eggs. Add cooked noodles and prepared sauce; toss to combine. Serve with chopped peanuts, chives, and a squeeze of lime.
Next time your child has another science project, show off your new tips and tricks for growing the best bean sprouts. Even better? Teach them how they can transform their experiment into a tasty dish to share with the whole family. Enjoy!