Simple Garlic Bean Sprout Stir-fry
A lightning-fast, low-carb side dish featuring crisp bean sprouts and aromatic garlic, perfect for adding a fresh crunch to any meal. This recipe comes together in minutes, making it an ideal last-minute addition to your dinner spread.
For 2 servings
Thoroughly wash the moong bean sprouts under cold running water and drain them very well. Pat dry with a paper towel if necessary to remove excess moisture.
Mince the garlic cloves finely and set aside. Measure out your soy sauce and sesame oil so they are ready to add quickly.
Heat a wok or a large, heavy-bottomed skillet over high heat until it just begins to smoke. Add the neutral oil and swirl to coat the pan.
Add the minced garlic to the hot oil and stir-fry for about 30 seconds, or until fragrant. Be careful not to burn the garlic.
Immediately add the drained bean sprouts to the pan. Stir-fry vigorously for 1 to 2 minutes, tossing constantly, until the sprouts are slightly wilted but still retain a crisp bite.
Pour in the soy sauce and toasted sesame oil. Add a pinch of salt and black pepper. Continue to stir-fry for another 30 seconds, ensuring all ingredients are well combined and the sprouts are evenly coated.
Taste and adjust seasoning if needed. Serve immediately as a hot side dish. Do not overcook, as the sprouts will lose their desired crisp texture.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**High Heat is Key**: Always use high heat for stir-frying to achieve a crisp texture and prevent vegetables from becoming soggy. A smoking hot pan is your friend.
- 2**Don't Overcrowd**: If making a larger batch, stir-fry in batches to maintain high heat and ensure even cooking. Overcrowding will steam the sprouts instead of stir-frying them.
- 3**Prep Ahead**: Have all ingredients prepped, measured, and within arm's reach before you start cooking, as stir-frying is a very fast process.
- 4**Thoroughly Drain Sprouts**: Excess water on the sprouts can lower the pan temperature and lead to a soggy result. Ensure they are as dry as possible before adding to the wok.
Adapt it for your goals.
Spicy Kick
Add 1/2 teaspoon of red chili flakes or a few thin slices of fresh red chili along with the garlic for a pleasant heat.
Umami BoostUmami Boost
Stir in 1/2 teaspoon of mushroom powder or a dash of vegetarian oyster sauce along with the soy sauce for an extra layer of savory depth.
Protein AdditionProtein Addition
For a more substantial side, add 1/4 cup of pre-cooked, thinly sliced tofu, tempeh, or shredded chicken during the last minute of cooking.
Why this is on our healthy list.
Rich in Nutrients
Bean sprouts are packed with essential vitamins, particularly Vitamin C and K, as well as folate and minerals like iron and potassium, contributing to overall health.
Low in Calories & Carbs
An excellent choice for low-carb and calorie-conscious diets, providing significant volume and a satisfying crunch without adding many calories or carbohydrates.
Digestive Health
Containing dietary fiber, bean sprouts aid in digestion, promote regular bowel movements, and contribute to a healthy gut microbiome.
Frequently asked questions
The key to crisp bean sprouts is high heat and quick cooking. Ensure your pan is very hot, don't overcrowd it, and cook the sprouts for only 1-2 minutes until they are just tender-crisp. Also, make sure they are well-drained before adding to the pan.
