Proponents of a healthy diet are often inclined to replace animal foods with plant foods. However, in this case, many are faced with the problem of compensating for proteins and other nutrients in the body. Today, quite a few products of plant origin are already known that can partially replace animal protein for those who do not consume it for any reason. One of these products is sprouted soybeans, which will be discussed.

Soy sprouts

Soybean is a legume product that has been grown in China for many centuries, but it gained popularity in European countries only in the 19th century.

Soybean sprouts are used in the preparation of various dishes and salads; depending on the origin of the beans, the taste may differ. When processed, they are similar in taste to asparagus, slightly sweet, without a pronounced aroma or taste; when fresh, they have a bitter note.

In appearance, the sprouts resemble sprouted wheat and look like small beans with long white sprouts.

Did you know? Initially, soybeans were considered the food of the poor in Asian countries. In this case, the product was subjected to long-term fermentation before consumption in order to reduce the content of phytohormones and toxins.

Composition of the product

Soy is incredibly popular in the US, Europe and around the world due to its rich, unique composition.

Vitamins

Soy itself is rich in vitamins, but when the beans are sprouted, the concentration of some increases. Thus, vitamin C, which was previously missing, appears in sprouted grain, the content of B vitamins and vitamin E increases almost 2 times, and vitamin K is also present in the composition.

Minerals

In addition to vitamins, soybean sprouts include an optimal set of minerals, sugars and fiber: magnesium, sodium, potassium, manganese, zinc, iron, selenium, phosphorus.

BJU

In terms of its composition, soybean is predominantly a protein product: 100 grams of product contains an average of 13.1 g of protein, 6.7 g of fat, and 9.6 g of carbohydrates.

At the same time, the composition includes fatty acids, especially polyunsaturated ones (linoleic acid), which are not produced by the human body and come only from external sources.

Calorie content of the product

The calorie content of soybean sprouts is quite low: 100 grams of the product contains 141 kcal, which is approximately 5.5% of the daily calorie intake.

Video: beneficial properties of soybean sprouts

The benefits of sprouted soybeans

The ratio of vitamins and minerals in soybean sprouts makes the product very useful for many body systems:

1. Primarily thanks to antioxidants, vitamin C and selenium, soy helps strengthen the body's resistance to infections and viruses and strengthens the immune system.
2. Magnesium, which is part of the product, helps normalize the functioning of the nervous system and blood vessels, removes bad cholesterol, and nourishes brain cells.
3. Folic acid has a beneficial effect on the hematopoietic system.
4. Soybean sprouts are a low-calorie food, help cleanse the intestines and are ideal for people on a diet.
5. Isoflavones included in the product regulate human hormonal levels, stimulate reproductive function, and reduce the negative manifestations of menopause in women.



Harm from sprouted grains

Of course, like any product, soy sprouts have contraindications that you need to remember:

1. Sprouted soybeans are strictly not recommended for children under 12 years of age - this is due to the fact that the phytoestrogen it contains can negatively affect puberty by disrupting the natural hormonal balance.
2. People suffering from thyroid diseases should also avoid this product before consulting a doctor, since soy helps reduce iodine content and without additional preventive measures can lead to dysfunction of the organ.
3. If you have diseases of the pancreas, stomach ulcers, or urolithiasis, you should abstain from soy sprouts.
4. Pregnant women can consume soy with great caution and only after consultation with a gynecologist - at the slightest hint of hormonal problems, the product should be discontinued immediately.
5. During lactation, soybean sprouts should be treated with caution. If you have not eaten them before, you should not start, but if the body is already familiar with the product, you can try a small amount of sprouts first and monitor the child’s condition. If the baby has no allergies or gases, the portion can be increased slightly, but not exceed the daily norm.



How to choose the right one and whether sprouts can be stored

When purchasing ready-made, already sprouted soybean seeds, you need to carefully choose the product:

1. First of all, pay attention to the appearance and smell - the sprouts should be fresh in appearance, free of foreign odors, free of dirt, completely clean and juicy.
2. The length of the stem should not exceed 1 cm, otherwise there is a risk of running into an “old” product that does not provide significant benefits.
3. The finished product in the store should be in the refrigerated compartment. After purchase, you can also store grain only in the refrigerator.

Important! Sprouted soybeans retain their benefits for several days (the maximum concentration of beneficial elements is in the first 48 hours), after which the plant begins to grow and the nutritional properties gradually decrease.

How to germinate grains at home

According to experienced consumers of sprouted soybeans, the best way to get the most healthy product is to sprouted soybeans yourself.


Features of choice

In order for sprouted soybeans to delight you with fresh sprouts and be safe for consumption, you need to carefully select the raw materials. It is known that soybeans are treated with various substances that can be hazardous to health.

First of all, this applies to seeds that are intended not for culinary purposes, but for sowing - in this case, they can be treated in advance with growth stimulants and antibiotics. For this reason, you need to buy soy only in specialized stores or pharmacies, where it undergoes appropriate control.

The grains need to be sorted, discarding damaged ones, and then filled with cold water to determine their suitability. If the grains float, you can safely throw them away - they will not germinate.


Germination rules

In order for the seeds to germinate well, you need to adhere to the basic rules:

1. The grains must be washed well (you can wash them in a weak solution of potassium permanganate, and then rinse them several times in cold water).
2. Sprouts actively develop in the dark.
3. The seed must germinate in conditions of high humidity and good aeration; water should not stagnate in the container.

For germination, craftsmen suggest using a variety of available means. The most convenient way to do this is in a flower pot: it has drainage holes through which excess water drains, and it is convenient to place it on the kitchen table.

To do this, prepared seeds are poured into a pot, watered with cold water and covered with a thick dark cloth. Subsequently, the grains need to be watered every 2-3 hours, and already on the third day you can get an excellent harvest of sprouts.
Some people use a rather unusual method: they sprout soybeans in juice boxes. To do this, pour prepared seeds into a washed box, pour in water and cut the container in several places in the corners to ensure drainage.

In this case, there is no need to water the grains often; it is enough to add cold water twice a day and let it drain. In both cases, germination of most seeds occurs on the 3rd day. The finished product must be washed in cold water before eating. If the seeds have not sprouted within 48 hours, they should not be eaten.

How to deliciously cook sprouted soybeans: preparing a salad

Since soybeans are germinated in conditions of constant humidity and heat, in addition to sprouts, pathogenic bacteria can also begin to develop in it, so raw sprouts should not be eaten.

To avoid possible poisoning, the product is blanched in boiling water for no more than 30–60 seconds in order to preserve maximum nutrients.
Soy sprouts are used in various dishes (side dishes, sandwiches, salads) both fresh and fried. Of course, the most useful product is the one that has undergone minimal heat treatment, so let’s take a look at the recipe for a simple and nutritious salad, indispensable during the season of viruses and colds.

Required Ingredients

• soy sauce;
• balsamic vinegar (can be replaced with regular vinegar);
• ground black pepper;
• chili pepper flakes;
• garlic (1-2 cloves);
• sunflower oil.

Important!People suffering from hormonal disorders and children should not consume soybean sprouts without consulting a doctor due to their high content of phytohormones.

Step-by-step list of actions

1. We wash the soybean sprouts with cold water and place them in a prepared deep bowl.
2. Pour boiling water over the sprouts and leave for 10 minutes, then drain the water.
   
3. Pour soy sauce over the sprouts to taste, distributing evenly.
   
4. Add balsamic or regular table vinegar.
   
5. Sprinkle with black pepper and thoroughly mix the sprouts with the marinade.
   

Sprouted soybeans are an incredibly healthy product that was first grown in China. Now this type of legume can be grown at home or purchased in a store. Soybean sprouts can be eaten when their length reaches 4 centimeters. Here are the best recipes for salads made from sprouted soybeans, and also talk about the benefits of this product.

Beneficial features

Soy sprouts are considered a very healthy product that is well and quickly absorbed by the body. The thing is that during the germination period, instead of starch, fatty acids are formed instead of starch. The product also contains a fairly large amount of vitamins. Doctors recommend eating dishes made from sprouted soybeans. Recipes often include many other vegetables in addition to it. In this case, by eating only one salad, a person receives the entire set of necessary substances for normal life.

This product also cleanses the intestines well of toxins and carcinogens. Soy sprouts contain lecithin, which prevents the formation of plaques in blood vessels and the formation of stones in the gall bladder. In general, soybean sprouts are extremely important for the human body, so it is recommended to use them in cooking from time to time.

Light salad

The salad prepared according to this recipe from sprouted soybeans turns out to be very light and dietary. An excellent option for people who are watching their weight and want to snack on something light and unusual. To prepare you should take:

• soy sprouts - 150 g;
• one bell pepper;
• a small amount of olives, about 10 pieces;
• green onions.

To make the salad tasty, you need to use olive oil and a small amount of lemon juice.

How to cook?

According to the recipe, sprouted soybeans must first be rinsed in ice water and placed on paper towels, napkins or a colander. In the meantime, you can make a salad dressing; to do this, take a small container in which you mix 50 ml of olive oil, Italian herbs and a small amount of lemon juice, mix everything thoroughly.

Cut the olives into thin slices, the bell pepper into strips, and chop the green onions into small pieces. All ingredients should be placed in one deep bowl and generously pour the prepared sauce over them. Mix the ingredients and place them on a plate.

A minimal amount of products is used here; if desired, you can add lettuce, some cucumbers and tomatoes. In general, it is permissible to add any vegetables; they will only improve the taste of this salad.

Sprouted soybean salad: Korean recipe

The peculiarity of the dishes of this cuisine is their spiciness, so the salad is suitable only for those people who love spicy and well-seasoned food. To prepare this dish, you will need to prepare the following products:

• sprouted soybeans - 400 g;
• one medium onion;
• several cloves of garlic;
• bell pepper - 1 pc.;
• ham - 200 g;
• a few cucumbers.

A very tasty salad dressing is used here, which consists of olive or vegetable oil, soy sauce, cayenne pepper, paprika and marjoram.

Cooking process

To prevent the preparation of the dish from seeming complicated, it is recommended to follow the step-by-step instructions exactly:

In this case, Chinese cabbage is also a good choice; it will go perfectly with the rest of the salad.

Sprouted soybean salad: recipe

If the last two recipes can be called dietary for a light snack, then in this case the dish will be more nutritious, since chicken fillet will be used here. To prepare you will need to take:

• 200 g sprouted soybeans;
• 400 g chicken fillet;
• red (salad) onion;
• lemon;
• 200 g each of tomatoes, cucumbers and bell peppers;
• Chinese cabbage.

As a salad dressing, you can use regular mayonnaise with the addition of garlic, or you can prepare something like previous sauces based on olive or vegetable oil.

Cooking

The first step is to take a small saucepan where you put the meat and boil it until cooked. To make the product aromatic, it is recommended to add bay leaves, peppercorns and other spices that are available to the water.

When the meat is ready, you need to take it out and set it aside, let it cool. Meanwhile, wash and chop all vegetables. The recipe does not specify how to cut the vegetables, so you can cut them however you like. Since the sprouts are shaped like straws, all other products can be cut into the same pieces.

To prepare salad dressing, you can take olive oil (100 ml) and 50 ml of balsamic vinegar, add some Provençal herbs or rosemary and thyme, and mix everything. You can also use any of the salad dressings that were indicated in previous recipes to prepare this salad.

Place all the vegetables with the chicken in a bowl, pour over the sauce, add a little lemon juice and mix well. Place on plates, and top with a handful of soy sprouts (you can boil them a little if you wish) and pour a little salad dressing over everything again. This completes the process of preparing a salad with sprouted soybeans according to the recipe (you can see the photo of the finished dish above).

Soy sprouts are a fairly neutral product, so if necessary, they can be added to a variety of salads that you have prepared previously. For example, take an ordinary spring salad with radishes, onions, eggs, sour cream and add a little sprouted soybeans, in this case you will get a new and very original dish with flavor combinations familiar to the average person, everything is extremely simple and tasty.

To prevent vitamin deficiency, doctors advise introducing it into the diet. You can buy ready-made sprouts in the supermarket or grow them yourself. It will take about 6-7 days for soybeans to germinate at home. Recipes for dishes with sprouted soybeans initially attract those people who take care of their health and figure. The sprouts should not be consumed without thermal and heat treatment. When you start cooking, you need to remove the cotyledons.

Most often, sprouted soybeans are found in recipes with these five products:

There is a huge selection of delicious recipes to suit your taste, from a variety of sauces to original salads, interesting side dishes, meat, fish and seafood dishes. In most cases, this ingredient acts as the base for healthy and savory seasonings. It has been confirmed that heat treatment of the product does not deteriorate its properties, but on the contrary, the nutritional significance and benefits increase several times.

Calories, kcal:

Proteins, g:

Carbohydrates, g:

The basis of many important products - flour, sauce, milk, meat, and miso paste.

Soybeans have been grown in China for thousands of years, but they only became widely known in the West in the 1960s. Of all legumes, this is the most powerful source of protein.

Soybean sprouts are useful at any time of the year, but in winter they become almost irreplaceable, especially in those regions where winters are long and cold (calorizer). For example, in areas of northern China, where even today in winter it can be difficult to get fresh fruits and vegetables, soybean sprouts help maintain the balance of vitamins.

Calorie content of soybean sprouts

The calorie content of soybean sprouts is 141 kcal per 100 grams of product.

Composition of soybean sprouts

Soybean sprouts contain a significant amount of iron and calcium, healthy polyunsaturated fatty acids, as well as B vitamins.

Beneficial properties of soybean sprouts

Soybean sprouts are extremely healthy: they contain active protein and almost all the vitamins a person needs. Regular consumption of this product helps get rid of “bad” cholesterol, which in turn helps cleanse blood vessels. In addition, the functioning of the liver and nervous system is normalized. Thanks to this, you can improve your sleep and get rid of irritability. Consumption of soy sprouts is an excellent prevention of various diseases of the heart, blood vessels, cholelithiasis and even some types of oncology.

How to cook soybean sprouts

Soybean sprouts should not be eaten raw, as they can cause poisoning. To prevent this from happening, just blanch the soybean sprouts in boiling water for about 30 seconds.

The method for germinating soybeans is as follows: take a clay vessel (you can take an ordinary flower pot or a jar with a hole in the bottom), where a piece of linen (calorizator) is laid. The required number of beans, previously washed and soaked for 6 hours in cold water, is placed in this vessel, and the top is covered with a rag to protect from light. Next, the beans are watered twice a day, and in the summer 3 times. In winter, water well with warmer water and keep in a warm place. Germination ends in 3-5 days in summer, and up to 15 days in winter. Sprouts are considered ready when they reach a length of 4-5 cm. When consumed, the cotyledons of the sprouts are removed; they are not eaten. Sprouts that are too long are fibrous and not as nutritious or tasty. Bean sprouts are eaten as a seasoning for soups, sometimes boiled in a small amount of water with the addition of soy sauce, or fried. From soybean sprouts you can prepare various types of salads with different seasonings. Soybean sprouts are always pre-doused with boiling water. Heat treatment increases the nutritional value of sprouts and, moreover, makes them more palatable.

This unique vitamin ingredient is often added when preparing salads from fresh vegetables. In addition, soy sprouts are in perfect harmony with dishes prepared from meat or fish. It is almost impossible to find raw soybeans on sale, but there are many soy products: flour, sauce, milk and meat, miso paste, soybean sprouts and yubu, soy asparagus "yubu".

soybean sprouts- an extremely useful product. This type of legume has been grown in China for a long time. You can buy sprouts ready-made in the store or sprout them at home yourself. This process will take no more than a week. Soybean sprouts are considered ready when they reach a length of up to 4 cm (as in the photo).

Beneficial features

Soybean sprouts contain active protein and all the vitamins necessary for the body. This product is simply irreplaceable in the winter season, when the body lacks nutrients and vitamins. To prevent vitamin deficiency, doctors advise eating legume sprouts. Sprouted soybeans are an excellent antioxidant. During the germination period, the starch present in soybean sprouts is converted into malt sugar, and fats into fatty acids. Thanks to this, nutrients are absorbed by the body much better and faster.

Soybean sprouts contain fiber, which helps intestinal motility improves. Regular use of this product helps cleanse the intestines of toxins, carcinogens and various breakdown products. Soybean sprouts contain lecithin, which prevents the formation of plaques in blood vessels and gallstones in the bladder. In addition, this type of legume contains choline, which promotes restoration of nerve tissue and brain cells. It has been observed that consuming soybean sprouts improves attention, memory and thinking.

Since soybean sprouts are low-calorie foods, they can be used in your diet during the diet period. In addition, the dietary fiber contained in this product reduces the digestion process, which means that the feeling of fullness will last for a long time.

Use in cooking

Soybean sprouts cannot be consumed raw, so they are either blanched in boiling water for half a minute, or poured into sauces and made into a Korean salad. Before eating, the cotyledons must be removed. Most often, sprouts act as a seasoning for first courses. In addition, they are added to sauces. Also, soybean sprouts can be fried and used as an ingredient in various salads, side dishes, meat and fish dishes. It has been proven that after heat treatment, the nutritional value and benefits of soybean sprouts increase several times.

Benefits of soybean sprouts and treatment

The benefits of soybean sprouts are due to their rich composition, which helps normalize metabolism. Regular consumption of this product helps get rid of “bad” cholesterol, which in turn helps cleanse blood vessels. In addition, the functioning of the liver and nervous system is normalized. Thanks to this, you can improve your sleep and get rid of irritability. Consumption of soy sprouts is an excellent prevention of various diseases of the heart, blood vessels, cholelithiasis and even some types of oncology.

Harm of soy sprouts and contraindications

Soybean sprouts can be harmful to people who have individual intolerance to the components of the product.