Bean Sprouts
Get to know bean sprouts — crunchy, low-calorie sprouts rich in vitamin C. Nutrition facts, health benefits, and tips for cooking bean sprouts so they stay crisp.
What Is Tauge (Bean Sprouts)?
Tauge (bean sprouts) are young sprouts from mung bean seeds (Vigna radiata) or sometimes soybeans, which grow within a few days through a simple sprouting process. They're small and elongated with a crisp white stem and a green or yellow tip. Because their growth process is fast and doesn't require much space, bean sprouts are one of the cheapest and most easily found vegetables in any market in Indonesia.
Their light, fresh taste and crunchy texture make bean sprouts an essential accompaniment in many Indonesian dishes, from mi ayam (chicken noodles), pecel, and gado-gado to simple stir-fries.
Nutritional Content of Bean Sprouts
Per 100 grams of fresh bean sprouts:
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| Nutrient | Amount |
|---|---|
| Calories | ~30 kcal |
| Carbohydrates | ~5.9 g |
| Fiber | ~1.8 g |
| Vitamin C | ~13.2 mg |
| Folate | ~61 mcg |
The sprouting process actually increases the levels of vitamin C and folate compared to unsprouted mung bean seeds.
Health Benefits
- Very low in calories — a great vegetable complement for those watching their calorie intake.
- Rich in folate — supports red blood cell formation and is good for pregnant women.
- Contains active enzymes — the sprouting process is believed to make the nutrients easier for the body to digest compared to whole seeds.
- A source of vitamin C — helps maintain immune health, though the amount isn't as high as in citrus fruits.
How to Prepare Bean Sprouts
- Accompaniment for mi ayam (chicken noodles) or soto — bean sprouts briefly dipped in hot water become a classic topping that adds a crunchy texture.
- Mixed into pecel and gado-gado — briefly boiled, then topped with Indonesian-style peanut sauce.
- Stir-fried bean sprouts — quickly cooked with garlic and a bit of salty soy sauce (kecap asin) to keep them crisp instead of mushy.
- Filling for tofu or martabak — bean sprouts are often mixed into fried snack fillings like stuffed tofu (tahu isi) and egg martabak.
How to Choose & Store
- pick bean sprouts with clean white, crisp stems that aren't slimy
- the roots should still be short and fresh, not long and browned
- avoid bean sprouts that smell sour, feel sticky, or sit in cloudy water
- bean sprouts should be cooked as soon as possible since they're a fast-spoiling vegetable
- if you need to store them, soak them in cold water in the fridge and change the water daily
- they'll keep for a maximum of 1-2 days in the fridge before their quality drops sharply
- Bean sprouts grow in a moist environment that bacteria also love, making them prone to contamination such as Salmonella or E. coli if not washed and cooked properly.
- Wash bean sprouts under running water before cooking, and it's best to briefly cook them (blanching or stir-frying) rather than eating them raw, especially for children, the elderly, pregnant women, or people with weak immune systems.
Practical Tips
- Wash thoroughly under running water before cooking, and discard any parts that look wilted or smell off.
- Cook only briefly — just 1-2 minutes of stir-frying or dipping in hot water keeps the texture crunchy while making them safer to eat.
- Buy only enough for one meal — since bean sprouts spoil quickly, avoid stocking up in large amounts.
- Trim the roots for a neater look — even though the roots are safe to eat, some people prefer to remove them for a smoother texture.
Frequently Asked Questions
Are raw bean sprouts safe to eat?
Why do bean sprouts smell and get slimy so quickly?
Are soybean sprouts and mung bean sprouts the same?
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