Cold Bean Sprout Salad

With just a few simple ingredients, you can enjoy a refreshing and healthy Chinese dish in just 10 minutes. This easy Cold Bean Sprout Salad not only boosts your vegetable intake effortlessly but is also perfect for the whole family to enjoy. Savor the deliciousness while effortlessly meeting your vegetable needs!

The Chinese Cold Bean Sprout Salad (known as "Liang Ban Dou Ya" in Chinese) is a cold salad featuring garlic, soy sauce, cilantro, and scallions as its main seasonings. It is renowned for its light, crisp texture and savory flavor. This salad is a popular side dish or appetizer in China, often enjoyed alongside rice.

1. About Bean Sprouts

Bean sprouts refer to the tender shoots that grow from legume seeds during the germination process. These "sprout vegetables" can be cultivated from various grains, legumes, and tree seeds and are also known as "living vegetables." 

Generally, bean sprouts are produced by soaking, germinating, and growing legume seeds. Common types of bean sprouts include mung bean sprouts, soybean sprouts, and pea sprouts. They are rich in vitamins C, K, and E, folic acid, and fiber, as well as being high in protein and trace elements, making them a nutritious, low-calorie ingredient.

Bean sprouts are a common ingredient in various countries and regions, used to make dishes such as stir-fried bean sprouts with meat, bean sprout soup, and bean sprout noodles. With their crisp texture and easy digestibility, bean sprouts are widely loved. They are also a popular vegetarian food, suitable for those following a vegetarian diet.

2. Ingredients and Substitutes

Fresh Soybean Sprouts: You can substitute with mung bean sprouts. When buying, ensure they smell fresh, and the sprouts are firm and white.

Regular Soy Sauce: You can substitute with low-sodium soy sauce or light soy sauce. If you avoid gluten, you can use tamari, coconut aminos, or gluten-free soy sauce.

Fresh Garlic: Can be substituted with garlic powder for seasoning.

Scallions: Can be substituted with onion powder for added flavor.

Fresh Cilantro: Optional if you don't like it.

Dried Chili Peppers: Can be substituted with chili oil. If you can't handle spicy foods, you can omit it.

White Sugar

MSG

Vinegar

Salt

Note: All of the above ingredients can be found at your local grocery store. For seasonings, you can check Amazon or Asian supermarkets.

3. How to Select Fresh Bean Sprouts

Here are some tips to help you choose the best bean sprouts:

1. Smell the Bean Sprouts: Fresh, healthy bean sprouts should have a clean, fresh smell. Avoid sprouts with a sour odor.

2. Look at the Sprout Bodies: Naturally grown bean sprouts have straight, slightly thin stems that are firm, crisp, and shiny white. Sprouts soaked in chemicals tend to be thicker, waterlogged, and grayish-white.

3. Check the Roots: Naturally grown bean sprouts have well-developed roots with no signs of rot. Sprouts soaked in chemicals typically have short, few, or no roots.

4. Inspect the Beans: Naturally grown bean sprouts have normal-looking beans, while sprouts soaked in chemicals may have beans with a bluish tint.

5. Test for Moisture: Healthy bean sprouts are moist and juicy when snapped. Avoid those that look dry and shriveled.

4. Expert Tips

Wash the Bean Sprouts: Bean sprouts have a natural smell and can carry dust and other impurities, so be sure to wash them at least three times to thoroughly remove any residue or potential insects and odors.

Cook the Bean Sprouts: Do not blanch the bean sprouts for too long, as they will lose their crunchy texture. After blanching, quickly rinse them with cold water or even ice water to stop the cooking process and keep them crisp!

Mix the Sauce: Before making the cold bean sprout salad, mix the seasoning sauce thoroughly to ensure even distribution of the ingredients.

5. Health Benefits of Bean Sprouts

Eating bean sprouts offers numerous health benefits! Nutrition experts have found that bean sprouts are rich in vitamins, minerals, and antioxidants. They are a good source of vitamin C. Bean sprouts even contain protein and fiber, making them a great addition to your diet for satiety and healthy digestion.

Let's get started and make this delicious and appetizing dish together!