Proponents of a healthy diet often tend to replace animal foods with plant foods. However, in this case, many are faced with the problem of compensating for proteins and other beneficial substances in the body. To date, there are already quite a few products of plant origin that can partially replace animal protein for those who do not consume it for any reason. One of these products is germinated soy, which will be discussed.

soy sprouts

Soybean is a bean product that has been grown in China for many centuries, but it gained popularity in European countries only in the 19th century.

Soybean sprouts are used in the preparation of various dishes and salads, depending on the origin of the beans, the taste may differ. In the processed form, they are similar in taste to asparagus, a little sweet, without a pronounced aroma and taste, in the fresh they have a bitter note.

In appearance, the sprouts resemble germinated wheat and look like small beans with long white sprouts.

Did you know? Initially, soy was considered the food of the poor in Asian countries. At the same time, the product was subjected to long-term fermentation before consumption in order to reduce the content of phytohormones and toxins.

Composition of the product

Soy is incredibly popular in the US, Europe and around the world due to its rich, unique composition.

vitamins

Soy itself is rich in vitamins, but when the beans are germinated, the concentration of some increases. So, in the sprouted grain, vitamin C, which was absent before, appears, the content of vitamins of group B and vitamin E increases almost 2 times, and vitamin K is also present in the composition.

Minerals

In addition to vitamins, soybean sprouts include in their composition an optimal set of minerals, sugars and fiber: magnesium, sodium, potassium, manganese, zinc, iron, selenium, phosphorus.

BJU

According to its composition, soy is a predominantly protein product: 100 grams of the product contains an average of 13.1 g of proteins, 6.7 g of fats, and 9.6 g of carbohydrates.

At the same time, the composition includes fatty acids, especially polyunsaturated ones (linoleic acid), which are not produced by the human body and come only from external sources.

Product calorie content

The calorie content of soybean sprouts is quite low: 100 grams of the product contains 141 kcal, which is approximately 5.5% of the daily calorie intake.

The benefits of germinated soy

The ratio of vitamins and minerals in soybean sprouts makes the product very useful for many body systems:

1. First of all, thanks to antioxidants, vitamin C and selenium, soy helps to strengthen the body's resistance to infections and viruses, strengthens the immune system.
2. Magnesium, which is part of the product, contributes to the normalization of the nervous system, blood vessels, removes bad cholesterol, and nourishes brain cells.
3. Folic acid has a beneficial effect on the hematopoietic system.
4. Soybean sprouts are a low-calorie, colon-cleansing food and are ideal for dieters.
5. Isoflavones, which are part of the product, regulate the human hormonal background, stimulate reproductive function, and reduce the negative manifestations of menopause in women.

Harm of germinated grains

Of course, like any product, soy sprouts have contraindications that you need to remember:

1. Sprouted soy is categorically not recommended for children under 12 years old - this is due to the fact that the phytoestrogen contained in it can adversely affect puberty by disrupting the natural hormonal balance.
2. People suffering from thyroid diseases should also avoid this product before consulting a doctor, since soy contributes to the reduction of iodine content and, without additional preventive measures, may lead to organ dysfunction.
3. In diseases of the pancreas and stomach ulcers, urolithiasis, soy sprouts should be refrained from.
4. With great care and only after consulting a gynecologist, pregnant women can use soybeans - at the slightest hint of hormonal problems, the product should be immediately canceled.
5. When lactating, soy sprouts should be treated with caution. If you have not eaten them before, you should not start, and if the body is already familiar with the product, you can first try a small amount of sprouts and monitor the child's condition. In the absence of allergies and gases in the baby, the portion can be slightly increased, but not exceed the daily allowance.

How to choose the right one and whether it is possible to store sprouts

When buying ready-made, already germinated soybean seeds, you need to carefully choose the product:

1. First of all, pay attention to appearance and smell - the sprouts should be fresh in appearance, without foreign odors, without impurities of dirt, completely clean and juicy.
2. The stem length should not exceed 1 cm, otherwise there is a risk of running into an “old” product that does not provide significant benefits.
3. The finished product in the store must be in the refrigerator compartment. After the purchase, grain can also be stored only in the refrigerator.

Important! Sprouted soy retains its benefits for several days (the maximum concentration of useful elements in the first 48 hours), after which the plant begins to grow, and the nutritional properties gradually decrease.

How to germinate grains at home

According to seasoned soybean germinators, the best way to get the most out of your soybean product is to germinate your soybeans yourself.

Features of choice

In order for sprouted soybeans to please you with fresh sprouts and be safe for consumption, you need to carefully select the raw materials. Soybeans are known to be treated with various substances that can be hazardous to health.

First of all, this applies to seeds that are not intended for culinary purposes, but for sowing - in this case, they can be pre-treated with growth stimulants and antibiotics. For this reason, you need to buy soy only in specialized stores or pharmacies, where it passes the appropriate control.

The grains must be sorted out, discarding the damaged ones, and then poured with cold water to determine their suitability. If the grains float, you can safely throw them away - they will not germinate.

Germination rules

In order for the seeds to germinate well, you need to follow the basic rules:

1. The grains should be well washed (you can wash them in a weak solution of potassium permanganate, and then rinse them several times in cold water).
2. Sprouts actively develop in the dark.
3. The seed should germinate in conditions of high humidity and good aeration, water should not stagnate in the container.

For germination, craftsmen suggest using a variety of improvised means. It is most convenient to do this in a flower pot: it has drainage holes through which excess water drains, and it is convenient to place it on the kitchen table.

To do this, the prepared seeds are poured into a pot, poured with cold water and covered with a dense dark cloth. Subsequently, the grains must be watered every 2-3 hours, and on the third day you can get an excellent crop of seedlings.

Some use a rather unusual method: they germinate soybeans in juice boxes. To do this, prepared seeds are poured into the washed box, water is poured and the container is cut in several places in the corners to ensure drainage.

In this case, it is not necessary to water the grains often, it is enough to add cold water twice a day and let it drain. In both cases, germination of most seeds occurs on the 3rd day. The finished product must be washed in cold water before eating. If the seeds do not germinate within 48 hours, they should not be eaten.

How to cook sprouted soybeans deliciously: cooking a salad

Since soybeans are germinated in conditions of constant humidity and heat, in addition to sprouts, pathogenic bacteria can also begin to develop in it, so raw sprouts cannot be eaten.

To avoid possible poisoning, the product is blanched in boiling water for no more than 30-60 seconds in order to preserve the maximum of useful substances.

Soy sprouts are used in various dishes (garnishes, sandwiches, salads) both fresh and fried. Of course, the product that has undergone minimal heat treatment is the most useful, so let's get acquainted with the recipe for a simple and nutritious salad, indispensable during the season of viruses and colds.

Required Ingredients

• soy sauce;
• balsamic vinegar (can be replaced with regular);
• ground black pepper;
• chili pepper flakes;
• garlic (1-2 cloves);
• sunflower oil.

Important!People suffering from hormonal disorders and children should not consume soy sprouts without consulting a doctor due to their high content of phytohormones.

Step by step list of actions

We wash the soybean sprouts with cold water, place in a prepared deep dish.

Pour the sprouts with boiling water and leave for 10 minutes, then drain the water.

Pour the soy sauce over the sprouts to taste, distributing evenly.

Add balsamic or regular table vinegar.

Sprinkle with black pepper and carefully mix the sprouts with the marinade.

Did you know? Contrary to the belief that the Japanese and Chinese consume huge amounts of soy, statistics show that the average portion of the product in Asians is no more than 2 tablespoons per day and is mainly in the form of a food supplement.

Make a well in the center of the resulting mixture, squeeze the garlic into it and add the chili pepper.

We heat sunflower oil in a pan, without bringing it to a boil, pour garlic and chili into it, sprinkle with sprouts on top.

Cover the salad with a lid and leave to brew for half an hour.

After the time has elapsed, mix, insist for about 5 minutes, then you can try.

The foregoing allows us to conclude that germinated soybean is indeed a storehouse of vitamins and protein, and therefore, if used correctly and observed, it will bring undoubted benefits to the body.

Soybean sprouts are obtained by germinating dried beans under moist conditions. This is an environmentally friendly product, saturated with unique biologically active substances. But scientists still cannot determine what is more in the product - harm or benefit. Let's join the discussion.

Soybean sprouts are a source of vegetable protein that can replace animal protein in the diet.

The calorie content of the product is low (141 kcal per 100 g), so it can be consumed by those who follow the figure.

• proteins - 13.1 g;
• fats - 6.7 g;
• carbohydrates - 9.6 g.

Approximately half of carbohydrates are soluble sugars: glucose, fructose, sucrose, raffinose and stachyosis. The last two refer to unwanted sugars that are not absorbed by the human body, causing flatulence and diarrhea.

At the time of germination, the concentration of some vitamins (group B, A, E, K) in beans increases and vitamin C appears.

As part of soy sprouts, the optimal amount of fiber, sugars and minerals:

• magnesium;
• sodium;
• potassium;
• manganese;
• zinc;
• iron;
• selenium;
• phosphorus.

During germination, the fats in the beans are transformed into omega-3 and omega-6 fatty acids, thanks to which vitamins and minerals are better absorbed by the human body.

List of amino acids (AA) in soy sprouts:

• tryptophan - 0.159 g;
• threonine - 0.503 g;
• isoleucine - 0.580 g;
• leucine - 0.938 g;
• lysine - 0.752 g;
• methionine - 0.138 g;
• cystine - 0.157 g;
• phenylalanine - 0.641 g;
• tyrosine - 0.477 g;
• valine - 0.620 g;
• arginine - 0.905 g;
• histidine - 0.348 g;
• alanine - 0.549 g;
• glycine - 0.503 g;
• proline - 0.674 g;
• serine - 0.651 g.

Isoflavones - class phytoestrogens with a wide range of properties. They reduce the risk of developing cardiovascular disease, relieve menopausal symptoms, protect against cancer and bone resorption (destruction). The concentration of this group of substances increases during germination.

Reference . Scientists Dixon and Sumner in 2003 named 4 main food sources of isoflavones: soy, onions and apples.

Beneficial features

Health benefits of soy sprouts:

• Saturate the body with vitamins, minerals and amino acids.
• Normalize metabolism.
• Strengthen immunity.
• They cleanse blood vessels, contribute to the removal of “bad” cholesterol from the body.
• Normalize the work of the liver and nervous system.
• Stimulate intestinal motility, inhibit the development of putrefactive microflora and dysbacteriosis.
• Prevention of diseases of the heart and gallbladder.
• Improve memory, attention, activate thinking.
• They are a natural source of antioxidants ( daidzein And genistein), therefore, they can be used as an additional remedy in the treatment of oncological diseases (with the exception of cases of hormonally dependent cancer).
• at the expense saponins Contains protection against kidney disease.
• Reduce blood glucose levels.

Fact . Soybean sprout soup is a popular hangover cure in Korea. It owes its healing power to the content of AK asparagine, which has a detoxifying effect on the body and accelerates the metabolism of alcohol.

Harmful properties

Sprouted soy can harm the body (especially in the presence of chronic diseases) if you do not consult a doctor before using it.

With excessive enthusiasm for the product:

• reduces the absorption of iodine, iron, calcium, magnesium and zinc;
• changes the hormonal background due to the content phytoestrogens, which in large quantities block the production of estrogen in the human body;

Attention! The use of genetically modified soybean sprouts has been linked by scientists to infertility, breast cancer, and hormonal disorders.

• reduces the body's sensitivity to leptin(saturation hormone), causes a false feeling of hunger;
• can provoke insulin resistance;
• dangerous for the pancreas;
• interferes with the normal production of growth hormone.

There are a number of contraindications. The product must not be eaten:

• children under 12 years of age, so as not to disturb the natural puberty;
• with hypothyroidism;
• with diseases of the pancreas;
• with a stomach ulcer;
• with stones in the urinary and gallbladder.

During pregnancy and lactation the use of sprouts is possible, but will require prior consultation with a specialist.

In the absence of contraindications, side effects are not observed.

Expert opinions

More and more foreign researchers say that germinated soy is not a healthy and safe product suitable for regular consumption.

Specialists from The Weston A. Price Foundation confirm: high levels of phytic acid, even in soybeans, reduce the absorption of calcium, magnesium, copper, iron and zinc. It cannot be neutralized by conventional cooking methods: soaking, sprouting and prolonged heat treatment. Phytate-rich diets often cause growth problems in modern children.

Excerpt from the book "The Whole History of Soy" Dr. Kaayla Daniel. Soybean sprouts are not considered a healthy food. Long germination plus the inevitable fermentation process reduces the bioavailability of the nutrients contained in the beans. This product can only be useful as part of pharmaceutical preparations.

In addition to phytic acid, soy also contains other antivitamins (anti nutrients): hemagglutinin, trypsin inhibitors And lipoxygenase. According to the results of studies in 2010, they are neutralized during germination.

Risk of poisoning

In 2011, a case of mass poisoning by soybean sprouts was recorded in the north of Germany during the festival: 2263 victims, 21 of whom died. The cause was an intestinal infection. The victims suffered damage to the kidneys and nervous system.

Around the same time, they became infected:

• 47 people in Sweden (one deceased);
• 18 people in Denmark;
• 9 people from other EU countries.

Reference . Signs of poisoning appear 12–72 hours after eating the sprouts. Symptoms: nausea, vomiting, diarrhea, stomach cramps.

The risk of poisoning in catering establishments always exists. To avoid this:

• eat only in cafes and restaurants with an impeccable reputation;
• choose only fresh, good quality product in the store;
• try to germinate soybeans yourself at home.

Germination

This procedure will not take much effort. And the cost of sprouts will be much cheaper than store ones. Plus a 100% guarantee of freshness, environmental friendliness and health benefits.

How choose raw materials:

• only natural beans are needed for germination (modified ones will not work);
• choose only whole grains, without damage.

Basic Rules:

1. Prepare seed.
2. Sort.
3. Select the germination option and prepare the necessary dishes for this.
4. Find a place out of direct sunlight.
5. The air temperature should be approximately +22 °C.

Soybeans can be grown in two ways. And the whole process will take about 5 days.

In the bank

1. Pour soybeans with water (the volume of liquid should be several times the volume of raw materials).
2. Put in a pre-selected place without direct sunlight.
3. Rinse and dry the beans after 12 hours.
4. Lay them out on a damp gauze, moisten again.
5. After 12 hours, repeat all previous steps.
6. And so on until the sprouts reach the required length.

in the soil

1. Repeat steps 1-3 from the previous recipe (for sprouting in a jar).
2. Spread the beans on the soil, sprinkle with a thin layer of earth.
3. Water as you would a normal houseplant until the seedlings are large enough.

Germinators

• Simplify the germination procedure will help modern device - sprouter. This is a vessel with a mesh tab on which seeds are laid out. Types and prices depend on the material (plastic, clay or glass) and the manufacturer. In order to save money, such a device can even be made at home. But its presence will not eliminate the procedure for washing the seeds and the container itself.
• More convenient, but more expensive household microfarm sprouters, in which the required humidity level is maintained automatically. Such a device saves the owner from the need to wash and moisten the seeds for the entire period of germination.

Store sprouts in a tightly ground container in the refrigerator for up to 2 days.

How to choose sprouts

In the store you can find a spoiled or expired product. Therefore, when buying germinated soybeans in a supermarket, pay attention to the signs:

• sprouts are fresh and juicy;
• odorless and impurity of dirt;
• length no more than 1 cm, since overgrowths are less useful;
• are in the refrigerator (in a warm and humid environment, pathogens quickly develop inside the package);
• shelf life is not more than 48 hours (after this time, the product is considered expired, it is easy for them to get poisoned).

What can be cooked

Soybean sprouts are popular in Asia, but in the middle of the last century, Europeans also tasted them. They are used in the preparation of meat and fish dishes, side dishes, salads, cocktails.

Attention! Only seedlings are used for food, the sprouted beans themselves are thrown away.

Raw they have a bitter taste, when cooked they are a little sweet, like y.

On a note . Raw soy sprouts are not eaten. Since in a humid and warm environment necessary for germination, pathogenic microbes (salmonella, etc.) rapidly develop. Sprouts require heat treatment, after which their nutritional value only increases.

Before use, sprouted soybeans are either poured with boiling water for 30 seconds, or marinated, fried or stewed.

The product is one of the ingredients of many Asian dishes:

• yakisoba;
• oyakodon;
• gado-gado salad;
• bibimbap;
• stir fry.

European recipes are based on oriental ones, with the addition of familiar products and spices:

• chicken with pepper and noodles;
• rice with vegetables;
• fried sprouts with vegetables and mushrooms;
• carrot cocktail with ginger.

Which is healthier: soy sprouts, lentils or beans

The chemical composition of seedlings of different legumes is almost the same. Protein prevails over carbohydrates and fats. A slight difference is observed only in the calorie content and the content of some vitamins, amino acids:

• Soy sprouts contain: soy lecithin, isoflavone genistein, phytic acids.
• Lentil shoots differ in the content of iodine, boron and vitamin D.
• Sprouted beans and lentils contain vitamin PP.
• The calorie content of the closest competitors of soy sprouts is much higher: 298 kcal (beans) and 295 kcal (lentils) versus 141 kcal.

Calories, kcal:

Carbohydrates, g:

Soy is the basis of many important products - flour, sauce, milk and miso paste.

In China, soybeans have been grown for thousands of years, but in the West it became widely known only in the 60s of the last century. Of all the legumes, this is the most powerful source of protein.

Soybean sprouts are extremely useful: they contain active protein and almost all vitamins necessary for a person. However, they can not be eaten raw, you can get poisoned. To prevent this from happening, it is enough to blanch the soy sprouts in boiling water for about 30 seconds.

The way to germinate soybeans is as follows: take earthen vessel(you can take an ordinary flower pot or a jar with a hole in the bottom), where a piece of linen is laid. The required number of beans, previously washed and soaked for 6 hours in cold water, is placed in this vessel, and the top is closed with a rag to protect from light. Further, the beans are watered twice a day, and in the summer 3 times. In winter, water well with warmer water and keep in a warm place. Germination ends in summer after 3-5 days, and in winter up to 15 days. The sprouts are considered ready when they reach a length of 4-5 cm. When used, the cotyledons of the sprouts are removed; they are not eaten. Sprouts that are too long are fibrous and not as nutritious or tasty. Bean sprouts are eaten as a seasoning for soups, sometimes boiled in a little water with soy sauce or fried. From soybean sprouts, you can cook various varieties of salads with different seasonings. Soy sprouts are always pre-drenched in boiling water. Cooking increases the nutritional value of the sprouts and also makes them more palatable.

Soybean sprouts are useful at any time of the year, but in winter they become almost indispensable, especially in those regions where winters are long and cold. For example, in areas of northern China, where even today it is difficult to get fresh fruits and vegetables in winter, soybean sprouts help maintain a balance of vitamins.

Probably everyone has heard that germinated seeds of some crops are very good for health. But sometimes it seems that only athletes, yogis and women who are obsessed with diets eat them. But this is not just a natural product, but also a real elixir of longevity!

But what is it, food or medicine, folk tradition Or a medically proven remedy? Seeds, which crops are suitable for germination, how to properly grow sprouts and where to get quality seeds, what are the benefits of sprouts of various crops?

The first mention of the use of sprouted beans for food was found in China. More than five thousand years ago, Chinese peasants were already eating sprouts. Indian yogis and centenarians of the Himalayas great importance were given to wheat seedlings as an element of nutrition in the winter. Few people know that medieval sailors on long voyages lost up to half of their crew from scurvy. Only on the ship of Captain Cook did the sailors remain alive and well. The secret was that on his ship, along with the usual food for sailors, sprouts of legumes were used. From ancient Russian chronicles, it became known that the Slavic warriors ate germinated grain on campaigns, and our ancestors fed sick and weakened children with germinated wheat, after which the children quickly gained weight and recovered. In India, in the 20s of the last century, during a crop failure, the state sprout program was introduced twice, which saved hundreds of thousands of peasants from death.

The difference between seedlings and ordinary dry grains or adult plants is as follows. Dry seed "sleeps", and all useful substances in it "doze". In the process of germination, easily digestible soluble components of the substances necessary for a person are formed in large quantities. Sprouts are a concentrated and at the same time natural source of vitamins, minerals, enzymes and amino acids, which are easily absorbed by the human body. In addition, they have the property of biogenicity, that is, they are alive and can give our body their vital energy. Other important foods such as fresh vegetables and fruits are considered bioactive. They are also rich in vitamins and minerals, but they cannot become a source of new life.

Seed sprouts are indispensable as a source of enzymes that direct, regulate, accelerate biological processes and play a decisive role in metabolism. In wheat seedlings, for example, 461 enzymes, 32 vitamins, 39 macro- and microelements and amino acids were found. During germination, digestive enzymes are formed that break down the complex substances contained in the seeds into simpler ones. As a result, when eating sprouts, the load on the digestive system of the human body is reduced by almost 90%, since together with sprouts, a person receives, on the one hand, already split, simple substances, on the other, an additional enzyme system. Sprouts are not a medicinal bullet aimed at any particular symptom. This is food, but the food is special, healing.

The sprouts of most crops contain fiber. This product is not digested in the stomach, but plays a decisive role in the regulation of intestinal motility. Its deficiency leads to congestion, constipation, and oncological diseases of the rectum. By absorbing water, fiber ensures the plasticity of the intestinal contents and does not injure its walls. In addition, fiber is able to bind and remove toxins, metabolites, radionuclides and heavy metals from the body. However, the main role of fiber is that it is a substrate for the natural intestinal microflora. Reproducing on its surface, microorganisms increase their mass up to 1-3 kg (!). This additional virtual organ displaces pathogenic, putrefactive microbes and serves as an additional source of vitamins, amino acids (including essential ones), and nucleic acids. The absence of dysbacteriosis is a guarantee of high immunity and functional health of a person.

For germination, seeds of various crops can be used, such as: wheat, lentils, beans, radishes, radishes, cabbage, soybeans, buckwheat and many others.

Sprouted grains of wheat are among the most popular and most useful types of seedlings. Wheat sprouts contain a large amount of fiber, which helps the intestines and is good for the stomach. Regular consumption of them in food helps to rejuvenate the body, increases the activity of a full-fledged active life. The amino acids contained in these sprouts improve the condition of the skin, hair and prevent the appearance of gray hair. Wheat sprouts cleanse the body of harmful substances and are considered its orderly. They are recommended for the prevention of cardiovascular diseases and oncology. Wheat germ should be eaten by all office workers, exhausted by gastritis.

Just add to porridge, yogurt, cottage cheese and you get a delicious and healthy breakfast.

germinated soybeans contains a lot of B vitamins, vitamin C and carotene. In Asian countries, with the help of germinated soybeans, they fight against vitamin deficiency. They contain fiber, essential amino acids and almost all macro and micronutrients. Lecithin, which is part of soybean sprouts, protects against the formation of stones in the bile ducts and cholesterol plaques. By eating soybean sprouts, we normalize metabolism, brain function, improve memory, attention, thinking, and all this thanks to choline, which helps restore brain cells and nerve tissues. Soybean sprouts are useful for oncological and cardiovascular diseases, diseases of the liver and pancreas.

Prepare the salad: fry the shrimp, soy sprouts, mushrooms a little in olive oil. Add brown rice and lime juice to it. Sprouted soy tastes like pickled asparagus. Pairs well with soft cheeses and cottage cheese.

Everyone knows mung bean sprouts are mung bean sprouts, and adzuki sprouts are angular bean. These sprouts are rich in iron, potassium and amino acids. 100 g of bean sprouts contain 65 mg of ascorbic acid (50 g in an orange). Therefore, they are used in the prevention of influenza and viral colds. They contribute to an increase in the level of hemoglobin in the blood, which means they increase our efficiency and activity. Sprouted beans are recommended for the prevention of diabetes and atherosclerosis. Normalizes metabolism, has antimicrobial properties and soothes. Good to add to seaweed salad or any other.

Germinated pumpkin seeds are a source of zinc necessary for the human reproductive system. It is also recognized as a natural aphrodisiac, which helps with diseases of the male genital area and increases male potency. Pumpkin sprouts soothe, normalize sleep, strengthen memory, stimulate mental ability and increase efficiency. Eat pumpkin sprouts for breakfast mixed with muesli and drenched in milk, or add to cereals with pieces of fruit.

Sprouts are a delicate product, they are not stored for a long time. Therefore, they need to germinate themselves. Rinse the seeds with cold water and pour a thin layer into a flat container. Cover with gauze and pour water at room temperature, slightly above the level of the seeds. Put in a warm, dark place and make sure that the gauze does not dry out. After 1-3 days, rinse the sprouts with cold water (from the pungent odor) and can be eaten. 50-10 g is the daily norm.

Forgiven soy protects against cancer and cardiovascular diseases, diseases

liver and pancreas. Eating soy sprouts normalizes metabolism

substances, the functioning of the brain and nervous system. That's how much it's useful!))

So, we take soybean sprouts. Blanch in salted water for 3-5 minutes, no more
reclining Eat in a colander and leave to cool slightly. Then add pre-sautéed onions. But we don’t really like onions, so I just add odorless sunflower oil. Then a little soy sauce, ground red pepper, chopped cilantro seeds (coriander), squeeze a couple of cloves of garlic and at the very end add a bunch of chopped fresh cilantro Mix, done!
Bon appetit!

Sprouted soy is an incredibly healthy product that was first grown in China. Now this type of legume can be grown at home or purchased in a store. Soy sprouts can be eaten when their length reaches 4 centimeters. Here are the best recipes for sprouted soy salads, as well as the benefits of this product.

Beneficial features

Soy sprouts are considered a very useful product that is well and quickly absorbed by the body. The thing is that during the germination period, instead of starch, fatty acids are formed, and together with fats. The product also contains a large amount of vitamins. Doctors recommend eating dishes from sprouted soybeans. Recipes often include many other vegetables in addition to it. In this case, having eaten only one salad, a person receives the entire set of necessary substances for normal life.

Also, this product cleanses the intestines well of toxins and carcinogens. Soy sprouts contain lecithin, thanks to which plaques do not form in the vessels, and stones do not form in the gallbladder. In general, soy sprouts are extremely important for the human body, so from time to time they are definitely recommended to be used in cooking.

Light salad

Salad prepared according to this recipe from sprouted soybeans is very light and dietary. A great option for people who are watching their weight and want to have something light and unusual to eat. To prepare, take:

• soy sprouts - 150 g;
• one bell pepper;
• a small amount of olives, about 10 pieces;
• green onion.

To make the salad tastefully dressed, you need to use olive oil, and a small amount of lemon juice.

How to cook?

Sprouted soybeans according to the recipe must first be washed in ice water and put on paper towels, napkins or a colander. In the meantime, you can make a salad dressing, for this you need to take a small container in which to mix 50 ml of olive oil, Italian herbs and a small amount of lemon juice, mix everything thoroughly.

Cut the olives into thin slices, bell pepper into strips, and chop the green onion into small pieces. All ingredients should be placed in one deep bowl and pour over them with plenty of prepared sauce. Mix the ingredients and put them on a plate.

The minimum amount of products is used here, if desired, lettuce leaves, some cucumbers and tomatoes can be added here. In general, it is permissible to add any vegetables, they will only improve the taste of this salad.

Sprouted Soy Salad: Korean Recipe

The peculiarity of the dishes of this cuisine is spiciness, so the salad is suitable only for those people who like spicy and well-seasoned food. To prepare this dish, you will need to prepare the following products:

• germinated soybeans - 400 g;
• one medium bulb;
• a few cloves of garlic;
• bell pepper - 1 pc.;
• ham - 200 g;
• a few cucumbers.

A very tasty salad dressing is used here, which consists of olive or vegetable oil, soy sauce, cayenne pepper, paprika and marjoram.

Cooking process

So that cooking does not seem complicated, it is recommended to follow exactly step by step instructions:

In this case, Beijing cabbage is also good, it will ideally combine with the rest of the salad products.

Sprouted Soy Salad: Recipe

If the last two recipes can be called dietary for a light snack, then in this case the dish will be more nutritious, since chicken fillet will be used here. To prepare, you will need to take:

• 200 g of germinated soy;
• 400 g chicken fillet;
• red (salad) onion;
• lemon;
• 200 g of tomatoes, cucumbers and bell peppers;
• Chinese cabbage.

As a salad dressing, you can use regular garlic mayonnaise or cook something like past sauces based on olive or vegetable oil.

cooking

The first step is to take a small saucepan, where to put the meat and boil it until tender. To make the product fragrant, it is recommended to add bay leaf, peppercorns and other spices that are available to the water.

When the meat is ready, you need to get it and set it aside, let it cool. In the meantime, wash and chop all vegetables. The recipe does not specify the form of cutting vegetables, so you can cut them however you like. Since the sprouts are straw-shaped, all other products can be cut into the same pieces.

To prepare a salad dressing, you can take olive oil (100 ml) and 50 ml of balsamic vinegar, add a little Provence herbs or rosemary with thyme, mix everything. Also, for the preparation of this salad, you can use any of the salad dressings that were indicated in previous recipes.

Put all the vegetables with chicken in a bowl, pour over the sauce, add a little lemon juice and mix well. Put on plates, and on top put a handful of soy sprouts (if desired, they can be welded quite a bit) and once again pour over everything with a small amount of salad dressing. On this, the process of preparing a salad with sprouted soy according to the recipe (you can see the photo of the finished dish above) is over.

Soybean sprouts are a fairly neutral product, so if necessary, they can be added to a variety of salads that you have prepared before. For example, take an ordinary spring salad with radishes, onions, eggs, sour cream and add a little sprouted soy here, in which case you get a new and very original dish with flavor combinations familiar to an ordinary person, everything is extremely simple and tasty.

By the end of winter, our body begins to experience an acute deficiency of vitamins and essential trace elements. As scientists have established, vitamin complexes are practically useless and play the role of a placebo. So is it worth spending money on them when you can get a tool that is ideal for coping with vitamin deficiencies faster and cheaper?

We are talking about germinated soybean, which is not yet very common in our country, but incredibly popular in Asia.

Benefits of germinated soy

By eating this simple natural product, you can completely saturate the body with the missing vitamins and minerals. This culture has been used in the East since ancient times as a health remedy, sprouts are added to salads and main dishes.

Sprouted seeds of soy, which belongs to the legume family, perfectly and effectively cleanse blood vessels, ridding them of excess cholesterol, improve sleep, relieve irritability and nervousness, and also normalize metabolism, helping the liver.

Sprouted soybean sprouts are recommended for use by children, the elderly and sick people, women during pregnancy and lactation, as well as people engaged in heavy physical or intellectual overwork. For its biological strength and medicinal properties in Asia, soybean sprouts are called "living food".

In terms of biochemistry, the essence of the sprouting process is that proteins are transformed into amino acids, starch is converted into malt sugar, and fats are converted into fatty acids. It is in this split form that all nutrients are much better digested by the body.

Nature "ordered" very wisely, making it so that at the time of germination of the plant, all vitamins and microelements are extremely activated. So, vitamins C and group B during the growth period becomes 5 times more!

Introducing sprouted soybeans into your diet, it will not be superfluous to find out all the advantages of a new product.

According to its chemical composition, sprouted soybean sprouts are rich in:

Vitamin C, provitamin A, B vitamins, as well as trace elements - iron, cobalt, selenium, potassium, calcium, magnesium, zinc. They contain even rare substances in plants - manganese, copper, cobalt, fluorine and phosphorus;

High-quality vegetable protein containing a complete set of essential amino acids easily absorbed by the body;

Choline, which contributes to the active restoration of the cells of the meninges and nerve tissues, normalizing their work. Thus, it improves memory and concentration;

Fiber, which stimulates intestinal peristalsis, cleansing it of toxins, carcinogens, free radicals and cholesterol. Soybean sprouts are a kind of “record holders” in terms of the content of coarse fibers, their supply of fiber is 30% superior to germinated wheat and sunflower;

Lecithin, which prevents the formation of gallstones and cholesterol plaques, which is an invaluable prevention of gallstone disease, cardiovascular and oncological diseases.

At the same time, the calorie content of soy sprouts is only 31 calories per 100g.

How to grow your own soy

If soy sprouts are not available for sale, you can make your own. To do this, you need to take about half a glass of seeds (check when buying if they are unmodified), rinse in cool running water, sort out, removing low-quality seeds, place in a small container and pour water, at the rate of 6 hours of water for 1 hour. seeds. Then put the dishes with the seeds in a semi-dark and warm place.

After 12 hours, rinse the sprouts well again, remove unsprouted seeds. By the way, it is good to water flowers and seedlings with water from under soybeans. Spread the hatched beans on a thick napkin in one layer and moisten it, but so that they are not flooded with water. Place the napkin on a tray or large plate in a warm place away from sunlight.

Repeat the last procedure every 12 hours for 5-7 days and you will end up with 4-5cm long sprouts ready to eat.

Dip the sprouts in boiling water for 1-2 minutes, then put them in a glass jar and pour the salted water in which they were blanched. Place in the refrigerator and they will keep for about a week.

Add soy sprouts to salads, side dishes, cottage cheese and cheese dishes, and seafood. It will be very tasty and incredibly useful.