The researchers were also interested in brain protection. Similar results were found for melanoma, processing the beans-either cooking or sprouting boosted anticancer activity in vitro, but against kidney cancer, raw and boiled worked, but sprouted didn’t at all.
No amount of raw bean extract works, but both boiled and sprouted beans can. And same thing with actually killing off cancer. No amount of raw bean extract appears able to totally stop the growth of breast cancer cells, but just small amounts of cooked or sprouted beans can. Now you can’t even eat most beans raw, but I wanted to include them just to show you a fascinating phenomenon. Same cancer growth inhibition at just a fraction of the concentration, and sprouted beans do about the same. This is the concentration of raw bean extract needed to cut the breast cancer growth rate in half in a petri dish. Because the positive effects of these compounds may be related to their antioxidant capacity, you can compare the overall antioxidant power of boiled versus sprouted beans, for which boiled appears to have a marginal edge, but ideally we’d actually measure physiological effects, like what about boiled versus sprouted against cancer cells. The easiest way to compare is to just measure the quantity of the polyphenol phytonutrients thought to account for some of their protective benefits against chronic disease, for example the anthocyanin pigments that make these particular beans so pretty.Īs you can see, sprouted beans have more of some, but less than others, in fact you see that across the board with the other phenolic phytonutrients. Which is healthier? There hadn’t been a head-to-head comparisons, until now. Boiling is the most common cooking method, which is what’s used to make canned beans, but sprouting is becoming more popular. Leave me a comment, rate it, and tag and #woonheng to your photos on Instagram or Facebook.Beans, chickpeas, split peas, and lentils are packed with nutrients and play a role in the prevention of chronic disease, but most can’t be eaten raw. If you try this recipe, I would love to hear your feedback and see your beautiful re-creation. For Allium-free: skip the garlic and replace spring onion with cilantro.Easily customizable – add some tofu or other protein of choice.It’s the simplest dish when you need a warm veggie dish.Why You Need to Try this Mung Bean Sprout Stir-Fry I have never seen any here in the States but love to add this for the crunch and saltiness. Salted ‘fish’ – The salted vegan ‘fish’ is made from fried seasoned bean curd.Add tofu or tofu puffs – My favorite combo is mung bean sprouts with tofu puffs! They go so well together.Soy sauce – if you are using soy sauce, drizzle in around the pan towards the end, it gives the mung bean sprouts the extra flavor.Fermented bean curd (super delicious if you like this ingredient).Here are some that I like with mung bean sprouts: There are many other ingredients that you can use to make and Asian stir-fry. Wash and rinse the mung bean sprouts before use.Store in a bag and this should last up to 3 days in the fridge.Have you ever bought fresh mung bean sprouts and found that they start to wilt in the refrigerator? Here is what you can do once you get it from the store: (Note – These steps work well with soybean sprouts as well) To watch how I stir fry these mung bean sprouts, please watch my YouTube video below (starts from 2:16 to the end). I stir fry them until they look a bit matte and dish them out immediately. One quick tip is to not overcook the mung bean sprout as it will lose its crunch. Quickly toss the mung bean sprouts and season with mushrooms or umami seasoning. Then, sauté garlic and chili until fragrant and add in the mung bean sprouts.
So, if possible, use a good pan that can distribute even heat.Īdd a drizzle of oil in a heated pan and season with salt. A large pan allows you to quickly stir-fry vegetables with an even heat. When it comes to stir-fry, a heated large pan is necessary. Skip this step if preferred and wash the sprouts thoroughly before use. First, prepare the mung bean sprouts by removing the ends.
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