Bean sprouts, mung bean sprouts in English, also known as MOYASHI in Japanese.
These squiggly white sprouts are crunchy, light, and fresh in texture, often used for stir fry, soup, and salad in Asian cuisines.
In Japanese home cooking, MOYASHI is one of the top stock vegetables in a fridge since they are so reasonable, crunchy, light, and healthy that everyone hardly dislikes them.
MOYASHI Bean Sprouts: Health Benefits, Nutrition Facts
There are many kinds of bean sprouts sold in stores, and the most common MOYASHI bean sprouts come from mung beans or soybeans.
Besides, the MOYASHI beans that you’ll find in most grocery stores are mung beans grown.
Although these squiggly white sprouts look much less nutrition, actually, they are packed with nutritional value.
MOYASHI bean sprouts are healthy means low in calories, but, rich in vitamin C, proteins, and fibers.
potassium
Potassium helps to prevent high blood pressure and relieve swelling since it regulates excess sodium and water from the body.
calcium
Calcium not only forms healthy bones and teeth but also plays a role in regulating internal functions such as blood clotting and muscle contraction.
B vitamins
B vitamins are essential nutrition to maintain a variety of enzymes system in the body, like releasing energy to break down amino acids and transporting oxygen around the body.
Vitamin C
Vitamin C has known for its effects on healthy skin, maintaining a healthy immune system, and relieving stress.
Dietary fiber
Dietary fiber helps prevent and improve constipation and lifestyle-related diseases such as myocardial infarction and diabetes as improves the digestion system.
The nutrition in parts of bean sprouts
MOYASHI bean sprouts consist of three parts-white stems, fibrous roots, and light yellow cotyledons sometimes with beans.
Of these, cotyledons and beans are said to be rich in nutrients.
Especially, the bean part of soybean sprouts is particularly rich in protein and isoflavones.
The thin roots are frequently removed in professional cooking, in order to improve the texture and look of the dish, but in fact, these roots are rich in dietary fiber.
From a nutritional point of view, it is better to eat the roots, and is good news for us to skip the pain process.
WHERE TO BUY MOYASHI BEAN SPROUTS
You can find MOYASHI bean sprouts in some US grocery stores, especially in the local area where the Asian population is likely higher.
Yet, I recommend getting them at oriental grocery stores like Chinese, Korean, or Japanese since they have thicker, fresher, crisper, and cleaner MOYASHI at a reasonable price with a big portion.
When buying MOYASHI bean sprouts, find ones that are clean, shiny white, and crispy fresh looks.
Avoid any of them that have wilted stems, browny, or a slimy feel, to them.
Bean Sprouts can spoil easily, store them in the refrigerator and consume them within 2 days.
Store them in a container filled with fresh water while changing the water every day to keep crispness longer in a fridge.
EAT MOYASHI BEAN SPROUTS SAFELY
CAN YOU EAT MOYASHI RAW
Although you can eat MOYASHI bean sprouts raw I don’t recommend doing so for these reasons.
Raw MOYASHI bean sprouts have a distinctive grassy bean taste.
Beans, which are the raw material, are generally thoroughly washed before producing MOYASHI bean sprouts, but there is a possibility that contains bacteria since they are grown in a high-humidity dark room.
Besides, there are risks of being contaminated in the water with bacteria when rinsing.
To avoid the risk, I recommend cooking MOYASHI bean sprouts.
HOW TO FIND MOYASH IS BAD
MOYASHI bean sprouts can be safely eaten when they are cooked if you get nice fresh sprouts.
Never cook rotten bean sprouts.
MOYASHI bean Sprouts can spoil easily since they contain a high level of water, discard them if you see them…
- expired the best-before date
- wilted with brown discoloration
- smells bad
- feel slimy
HOW TO PREPARE MOYASHIN BEAN SPROUTS
RINSE MOYASHI SPROUTS BEFORE USE
Rinse MOYASHI thoughtfully before use.
Place a large colander in a large bowl, and rinse them thoroughly under running cold water to remove any dirt or debris.
I leave running the tap water very little for a while and gently hold down the bean sprouts so small dirt, debris, or bean skins float away.
Occasionally, if you put your hand in the water and pull it out, small pieces will stick to your hand and be removed easily.
Drain the bean sprouts thoughtfully.
HOW TO BOIL PERFECTLY MOYASHI BEAN SPROUTS
As I said, it is better to cook MOYASHI bean sprouts to eat safely and to enjoy the appealing MOYASHI crisp-crunchy texture, you don’t want to overcook them.
In this paragraph, let’s talk about the best cooking time to boil them.
First of all, add salt and vinegar to boiling water to enhance the texture of MOYASHI.
Adding salt and vinegar will help reduce the grassy smell and also enhance the color while giving a crisper texture.
As the guide of the ratio, add a pinch of salt and 1/2 tablespoon of vinegar to 2 quarts of water.
Bring the water to a boil and throw rinsed MOYASHI bean sprouts, then boil them for 30 seconds to 1 minute.
Drain them immediately and cool them naturally without a water bath.
HOW TO USE BOILED MOYASHI BEAN SPROUTS
Drain the water well, and simply, toss boiled MOYASHI bean sprouts on your salad, use them as ingredients for fresh spring rolls, and make Japanese “GOMA-AE” or Korean “namul” as a side dish.
Top with homeade ramen noodle soup is not a bad idea.
Versatile Basic Asian Sesame Dressing
The all-purpose basic Asian Sesame dressing can easily bring authentic Asian (Japanese) flavor to your daily vivid salad. By using Japanese / Korean toasted sesame oil and high-quality toasted sesame seeds, you can easily upgrade your dressing. Adding fresh garlic & ginger can be an Asian restaurant-grade flavor, and adding wasabi paste or powder, it’ll be Japanese Wasabi dressing to kick your nose. (*RECIPE)
HOW TO STIR-FRY MOYASHI BEAN SPROUT PERFECTLY
Enjoy my stir-fry recipe using MOYASHI bean sprouts.
Simple, easy, and savory vegetable stir-fry.
Select or add your choice of vegetables instead of baby bok choy.
Yet, using fewer kinds of vegetables can easily avoid a watery mussy stir fry dish.
Besides, it is better to avoid throwing too much MOYASHI bean sprouts for the best stir-fry dish since they are easily overcooked and watery.
As the guide to using MOYASHI bean sprouts for stir-frying (mixed with other ingredients) aim for around 7 oz of them.
You can add protein if desired.
Pork is a great option for the stir-fry recipe considering the nutritional value, pork, and MOYASHI bean sprouts both are rich in vitamin B1.
Scrambled eggs are enough items to satisfy your family’s appetite!
Additionally, MOYASHI bean sprouts can supplement dietary fiber and Vitamin C that are not contained in eggs.
To keep the fluffy scrambled eggs, make them first before vegetables.
After adding MOYASHI bean sprouts, cook them for about 1 minute only and done to keep the crisp texture.
Cook the ingredients over high (or medium-high) heat throughout the process.
ASIAN CONDIMENTS YOU MAY LIKE TO USE
La-yu is chili oil made of hot chili peppers, roasted sesame oil, and other exotic spices, which is often used to add spicy and sesame oil aroma for gyoza dipping sauce, ramen soup, mainly Chinese dishes, and tofu dishes in Japan.
Despite commercial Layu products is not for cooking, my homemade Layu chili oil can be used for cooking like the stir-fry recipe today.
Substitute 2 tbsp of homemade Layu chili oil for minced garlic, ginger, and toasted sesame oil.
By the way, don’t use my homemade chili oil if you don’t like spicy food.
Oyster sauce is a rich, thick sauce that is often used in Asian cuisine as well as Chinese cuisine.
It is made from an oyster extract that oysters are salted and fermented, then concentrates the supernatant.
It can be used as a substitute for soy sauce and easily can provide Asian flavor to the dish.
You can use HOISIN SAUCE or Japanese Miso paste substitute for oyster sauce, or you can use both oyster sauce and HOISIN sauce/Miso paste.
Toasted sesame oil is essential to make Asian cuisine at home, and this is the best one I ever have used so far in my opinion.
Chinese chicken soup powder is often used in Japanese home cooking not only to make Asian soup but also to add rich umami flavor to stir-fry dishes.
As well Dashi powder is a must item for making Japanese food at home, and Chinese chicken soup powder is a handy item for making Asian food at home.
Savory Bean Sprouts & Fluffy scrambled Eggs Stir Fry
Ingredients
- 7 oz MOYASHI bean sprouts, rinsed and dried
- 7 oz baby bok choy, rinsed and dried
- ¼ cup Shiitake mushrooms, sliced
- ½ TSP fresh garlic, minced *
- ½ TSP fresh ginger, minced *
- 1 tbsp roasted sesame oil *
- *2 tbsp homemade Layu chili oil substitute for minced garlic & ginger and sesame oil *Check out the note for the recipe
- 1 tbsp Sake/white wine/ Chinese cooking wine
For Scrambled eggs
- 2 whole eggs
- 1 tbsp milk
- salt and pepper to taste
- 1 tbsp vegetable oil or butter
For Seasonings
- 2 tbsp dark soy sauce
- 2 tbsp oyster sauce
- 1 tbsp sugar
- ½ TSP Chinese chicken soup powder *Or chicken soup powder
For A Slurry (Optional)
- 1 tbsp potato/corn starch
- 1 tbsp water
Instructions
- [Prep] Make homemade Layu chili oil if desired. *RECIPE
- [Prep] Divide the bok choy into green parts and stems. Cut the stems into half vertically to cook them quickly and evenly. *Do not cut off the core on the bottom.
- [Make scrambled eggs] In a mixing bowl, mix 2 whole eggs, 1 tbsp of milk, and salt pepper to taste with a fork to combine well. Oil the non-stick skillet, and preheat until about smoking. Reduce the heat a little bit, pour the egg mixture at once, and stir a few times. Avoid over-stirring to keep fluffy scrambled eggs.It should be for about 1-2 minutes. Transfer eggs to a platter and set aside.
- Clean the skillet if needed. (Simply, wipe off the dirt with a kitchen paper towel.) Add oil and preheat the skillet.
- Add the stems of bok choy and stir until the oil coats them over medium-high, for about 1 minute.
- Add sliced mushrooms and stir them for about 30 seconds.
- Pour 1 tbsp of sake/white wine/Chinese cooking wine and cover the skillet with a lid immediately to trap the steam. Cook them for 1-2 minutes.
- Remove the lid and add green parts of the bok choy and MOYASHI bean sprouts.
- Add sugar and Chinese soup stock and stir.
- Return the scrambled eggs to the skillet and add dark soy sauce and oyster sauce. Stir well, for about 1-2 minutes.
- Turn off the heat and sprinkle fresh ground pepper to taste.
- Serve the stir-fry immediately and enjoy.
- [Optional] Optionally, add a slurry (mix 1 tbsp of starch and 1 tbsp of water) to thicken the extra juice and sauce.