Legume
steamed cooked sprouted soybean.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
steamed sprouted soya beanscooked sprouted soybeans
SERVING
CALORIES
141
PROTEIN
13.1g
CARBS
9.6g
FAT
6.7g
FIBER
5.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories141kcal—
Protein13.1g26%
Carbohydrates9.6g3%
Fiber5.4g19%
Sugar2.1g4%
Total fat6.7g9%
Saturated fat0.90g5%
Trans fat0g—
Cholesterol0mg0%
Water68.5g—
MINERALS
Sodium5.0mg0%
Potassium480mg10%
Calcium67mg5%
Iron2.1mg12%
Magnesium70mg17%
Phosphorus180mg14%
Zinc1.2mg11%
Copper0.30mg33%
Manganese0.60mg26%
Selenium1.5µg3%
VITAMINS
Vitamin A1.0µg0%
Vitamin C15.3mg17%
Vitamin D0µg0%
Vitamin E0.40mg3%
Vitamin K33µg28%
Thiamin (B1)0.20mg17%
Riboflavin (B2)0.15mg12%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.20mg12%
Folate (B9)172µg43%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup165g
1 tablespoon12g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓High in complete plant-based protein containing all essential amino acids
- ✓Sprouting increases the bioavailability of vitamins and minerals
- ✓Rich in folate which supports cell growth and DNA formation
- ✓High fiber content aids in digestion and blood sugar regulation
- ✓Contains isoflavones which may support heart health and hormonal balance
COOKING TIPS
In the kitchen.
- 1Steam for only 5-8 minutes to maintain a pleasant crunch and nutrient density
- 2Shock in ice water immediately after steaming to stop the cooking process and preserve color
- 3Season with a light dressing of sesame oil and sea salt for a simple snack
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 4 days
- Can be frozen in a single layer then transferred to a bag for up to 3 months
- Keep dry before storing to prevent the sprouts from becoming slimy
FAQ
Frequently asked questions.
How long do steamed sprouted soybeans last in the fridge?
They typically stay fresh for 3 to 5 days when stored in an airtight container in the refrigerator.
Can I freeze steamed sprouted soybeans?
Yes, they freeze well. Blanch or steam them first, let them cool completely, and store in a freezer-safe bag for up to 3 months.
What is the best way to pick fresh soybean sprouts for steaming?
Look for sprouts with crisp, white stems and bright yellow heads. Avoid any that look brown, limp, or have a slimy texture.
What can I use as a substitute for sprouted soybeans?
Sprouted mung beans are the closest substitute. Edamame or cooked chickpeas can also work depending on the recipe's texture requirements.
Do I need to wash them before steaming?
Yes, always rinse sprouted soybeans thoroughly in cold water to remove any residual hulls or starch before cooking.
Are sprouted soybeans healthier than regular soybeans?
Sprouting reduces anti-nutrients like phytic acid and increases the levels of Vitamin C and Folate, making the nutrients easier for the body to absorb.
How do I use them in daily meals?
They are excellent in grain bowls, tossed into stir-fries at the last minute, or used as a high-protein topping for salads.
Are they safe to eat raw?
While some eat them raw, steaming or cooking is recommended to eliminate potential bacteria and improve digestibility.
Do they contain gluten?
No, sprouted soybeans are naturally gluten-free, but always check for cross-contamination if buying pre-packaged versions.
Why did my sprouts turn bitter after steaming?
Overcooking can sometimes cause bitterness. Ensure you only steam them until they are just tender-crisp.
