If you love the crunchy, light bean sprouts you get as a garnish with many Asian takeout dishes, then you are going to LOVE this healthy side dish of Stir Fried Bean Sprouts! That's right, I took delicious crunchy bean sprouts and made a whole side dish from them.
This bean sprout stir fry has just a few simple, fresh ingredients yet so much flavor thanks fragrant sesame oil and flavorful green onions. It's a light side dish, but can also be combined with noodles or some easy plant-based protein options for a filling dinner.
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Bean sprouts recipe
Bean sprouts are typically an afterthought, added for a little crunch or fresh garnish to pad Thai and many Asian stir fry recipes. But why not make a recipe that focuses on bean sprouts!?
Why not indeed.
This easy bean sprouts recipe starts with sautéing aromatic fresh garlic and green onions in oil to release their flavor and fragrance. Then the bean sprouts are quickly stir fried in that oil and seasoned with salt, pepper, and soy sauce.
The whole thing takes less than 10 minutes to cook, and is so so irresistible and delicious!!
Related recipe: Broccoli and Tofu Stir Fry
Make it a meal
This bean sprout stir fry is very light and is great as an alternative to veggie side dishes, but what if you want to make a meal of it?? Here are a few options:
- Cook some noodles, drain, and toss with sesame oil. Add the cooked noodles in the last step of sautéing the bean sprouts, toss, and add more soy sauce and/or sesame oil if you feel like the whole dish needs more sauce. I love soba noodles for this!!
- Make some rice and serve the stir fried sprouts over rice, making sure to spoon any sauce over the rice.
- Add some plant-based protein. Crispy pan-fried tofu, seitan steaks, or pan-fried tempeh are all great options!
Add more veggies
You can also add more veggies to this stir fry recipe. Here are a few veggies that will cook in the same amount of time as the bean sprouts:
- Shredded carrots (or julienned)
- Snow peas (the thin flat kind of peas)
- Spiralized zucchini (stir this in after you turn off the heat, they get mushy quickly)
If adding veggies, you'll need to add an extra splash of soy sauce (or coconut aminos, if gluten-free) so they're flavorful. You can also add an extra pinch of sugar as well.
Ready to cook with bean sprouts??
Related recipe: Vegan Egg Roll in a Bowl
Ingredients
- 1 lb bean sprouts
- 2 tablespoons peanut oil (or use toasted sesame oil for extra flavor and a nut-free stir fry)
- 4 cloves garlic, finely chopped
- 2 green onions (scallions), sliced
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 teaspoon sugar (skip the sugar for a low-carb vegan dish, but it really does add to the flavor!)
- 2 teaspoons sesame seeds (optional, or use sunflower seeds for crunch but a sesame-free dish)
- 1 tablespoon soy sauce (use gluten-free soy sauce or coconut aminos for a gluten-free stir fry)
Related recipe: Cashew Pineapple Celery Stir Fry
Instructions
This recipe cooks very quickly, so I recommend having all the ingredients prepped and chopped before getting started.
Step 1: Heat the peanut oil over medium-high heat until hot. Add the chopped garlic. Fry until the garlic just begins to brown, but don't let it burn.
Step 2: Add the green onions (save a few pieces for garnish, if you like), stir a few times to release the fragrance.
Step 3: Add the salt, pepper, sugar, sesame seeds, and bean sprouts, and bring the heat up to high. Cook for 1 minute, stirring frequently.
Step 4: Add the soy sauce and continue to cook until the bean sprouts are cooked through but still crunchy, another 2-3 minutes. Serve warm immediately, garnishing with more sesame seeds and diced scallions.
Related recipe: Cabbage Ramen Noodle Salad
Where to buy bean sprouts
Bean sprouts are usually available in the produce section of most large grocery stores. However, they can be expensive there as they are meant to be a garnish and most people are not using a whole pound for 1 recipe.
I always have good luck finding a whole large bag of bean sprouts at my local Asian store, and at a much better price than at Stop 'n Shop or Whole Foods.
You can also grow your own bean sprouts using a sprouting kit like this (or a DIY setup) and mung bean sprouting seeds.
Are bean sprouts healthy?
Bean sprouts are considered very healthy for many reasons: they are low in calories, high in fiber, and high in vitamin C. They also contain enzymes that help with digestion. (Source)
Are bean sprouts safe?
Bean sprouts can contain bacteria if they are sprouted in a warm place that's not sterile. I've never had that happen and I've always been fine, but I do not recommend eating raw bean sprouts, especially if you are pregnant or immunocompromised. Because of this, cooked bean sprouts (such as this recipe!) is a GREAT way to enjoy bean sprouts without the worry of bacteria.
If you enjoyed this recipe, let me know with a comment and a star rating below. And don't forget to share it on Facebook and save it on Pinterest for later!
Recipe
Bean Sprouts Stir Fry (Vegan)
Ingredients
- 1 lb bean sprouts
- 2 tablespoons peanut oil, or use toasted sesame oil or a neutral flavored oil
- 4 cloves garlic, finely chopped
- 2 green onions (scallions), sliced
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 teaspoon sugar
- 2 teaspoons sesame seeds, or use sunflower seeds
- 1 tablespoon soy sauce, use gluten-free soy sauce or coconut aminos for a gluten-free stir fry
Instructions
- Heat the peanut oil over medium-high heat until hot. Add the chopped garlic. Fry until the garlic just begins to brown, but don't let it burn.
- Add the green onions (save a few pieces for garnish, if you like), stir a few times to release the fragrance.
- Add the salt, pepper, sugar, sesame seeds, and bean sprouts, and bring the heat up to high. Cook for 1 minute, stirring frequently.
- Add the soy sauce and continue to cook until the bean sprouts are cooked through but still crunchy, another 2-3 minutes. Serve warm immediately, garnishing with more sesame seeds and diced scallions.
Notes
- I typically find fresh bean sprouts for a good price at the local Asian store, instead of larger grocery stores like Stop & Shop or Whole Foods.
- Toss this with cooked noodles for a complete meal, serve over rice, or with crispy pan-fried tofu, tempeh, or vegan seitan steaks.
- Try adding extra veggies: shredded carrots and/or snow peas added with the bean sprouts, or spiralized zucchini added after removing from heat. You can also stir in cooked edamame. If adding extra veggies or noodles, you might need to add an extra splash of soy sauce, and an extra pinch of sugar.
Questions? Feedback? I love to hear from you!