Bean Sprout Salad

Bean Sprout Salad Recipe from Liberia with Sesame Seeds and Soy Sauce

Region / culture: Liberia | Preparation time: 15 minutes | Cooking time: 1 minute | Servings: 4

Introduction

Bean Sprout Salad is a refreshing and nutritious dish that combines the crispness of fresh bean sprouts with the aromatic flavors of sesame, garlic, ginger, and scallions. This salad is dressed in a savory mixture of soy sauce, sesame oil, vinegar, and a hint of sweetness from brown sugar, creating a delightful balance of flavors. Perfect as a side dish or a light meal, this salad is not only delicious but also packed with health benefits.

History

The origins of Bean Sprout Salad can be traced back to Asian cuisine, where bean sprouts have been a staple ingredient for centuries. This recipe, with its use of sesame seeds, soy sauce, and ginger, draws heavily from traditional dishes found in countries like China, Korea, and Japan. Over time, it has evolved and been adapted in various ways, but the core elements remain a celebration of simple, fresh ingredients and vibrant flavors.

Ingredients

2 tbsp sesame seeds
1 lb (454 g) fresh bean sprouts, thoroughly washed and drained
3 medium garlic cloves, peeled and minced
2 medium scallions, trimmed and minced
1 1-inch cube ginger, peeled and minced
2 tbsp oriental sesame oil
0.33 cup soy sauce
2 tbsp cider vinegar
1 tbsp mirin (sweet rice wine)
2 tsp light brown sugar
1 tsp spicy sesame oil

How to prepare

The canned variety does not have the necessary crispness. Keep a close eye on the sesame seeds while toasting to prevent burning.
Preheat the oven to 300°F (149°C).
Toast the sesame seeds by spreading them evenly on the bottom of a pie tin. Roast for 12 to 16 minutes, stirring often, until they turn golden.
The seeds can be toasted in advance and stored in an airtight container.
Place the bean sprouts in a large heatproof bowl and set it aside.
In a medium-sized skillet set over low heat, stir-fry the garlic, scallions, and ginger in the oil for 2 to 3 minutes, until they become limp.
Add all the remaining ingredients, increase the heat to medium, and boil the mixture, uncovered, for 1 minute to slightly reduce the liquid. Pour the boiling dressing over the bean sprouts, toss well, then cover the bowl and chill the salad for several hours.
Toss the salad again before serving.

Variations

There are many ways to vary this recipe to suit your taste or dietary needs. Consider adding thinly sliced carrots or cucumbers for extra crunch, or a sprinkle of chili flakes for heat. For a heartier version, you can include cooked, shredded chicken or tofu.

Cooking Tips & Tricks

To ensure the best texture and flavor for your Bean Sprout Salad, consider the following tips:

- Always use fresh bean sprouts for their crispness; canned varieties cannot match the texture.

- Toasting the sesame seeds until golden brings out their nutty flavor, enhancing the overall taste of the salad.

- When stir-frying the garlic, scallions, and ginger, keep the heat low to avoid burning and to allow their flavors to meld without losing their freshness.

- Letting the salad chill for several hours before serving allows the flavors to deepen and the bean sprouts to absorb the dressing.

Serving Suggestions

Bean Sprout Salad can be served as a refreshing side dish to complement a variety of main courses, such as grilled meats, tofu, or seafood. It also works well as part of a larger spread of Asian-inspired dishes.

Cooking Techniques

The key techniques in this recipe include toasting sesame seeds to enhance their flavor, stir-frying aromatics to develop depth, and boiling the dressing to meld the flavors. Each step is designed to maximize the taste and texture of the final dish.

Ingredient Substitutions

For those with soy or sesame allergies, consider substituting coconut aminos for soy sauce and a neutral oil like avocado oil for sesame oil. Maple syrup or honey can replace the light brown sugar for a different type of sweetness.

Make Ahead Tips

This salad benefits from being made ahead of time, as it allows the flavors to meld and the bean sprouts to marinate in the dressing. Prepare the salad up to a day in advance and store it in the refrigerator until ready to serve.

Presentation Ideas

Serve the salad in a beautiful bowl or platter, garnished with extra toasted sesame seeds and thinly sliced scallions. A few edible flowers can add a pop of color and elegance to the presentation.

Pairing Recommendations

Bean Sprout Salad pairs wonderfully with dishes that have bold flavors, such as spicy grilled meats or rich, savory stews. It also complements sushi and other seafood dishes well.

Storage and Reheating Instructions

This salad is best enjoyed cold and does not require reheating. Store any leftovers in an airtight container in the refrigerator for up to two days. Toss the salad before serving to redistribute the dressing.

Nutrition Information

Calories per serving

This salad is relatively low in calories, making it an excellent choice for those looking to maintain or lose weight. The majority of the calories come from the sesame oil and soy sauce, but overall, the dish remains a light and healthy option.

Carbohydrates

Bean Sprout Salad is relatively low in carbohydrates, making it an excellent choice for those monitoring their intake. The primary source of carbs in this dish comes from the bean sprouts and the small amount of light brown sugar used in the dressing. Overall, this salad is a great option for a low-carb diet.

Fats

The fats in this recipe come mainly from the sesame oil used in the dressing. Sesame oil is known for its healthy fats, including a good balance of omega-6 and omega-3 fatty acids, which are beneficial for heart health. The spicy sesame oil also adds a hint of flavor along with its nutritional benefits.

Proteins

Bean sprouts are a good source of plant-based protein, making this salad a suitable option for vegetarians and those looking to increase their protein intake. The protein content in bean sprouts, combined with the other ingredients, contributes to the overall nutritional value of the dish.

Vitamins and minerals

Bean Sprout Salad is rich in vitamins and minerals, thanks to the variety of fresh ingredients used. Bean sprouts are particularly high in Vitamin C, which is essential for immune system function, and Vitamin K, important for bone health. The addition of garlic, ginger, and scallions also boosts the dish's antioxidant properties.

Alergens

The primary allergens to be aware of in this recipe are soy (from the soy sauce) and sesame (from the sesame seeds and oil). Those with allergies to these ingredients should exercise caution or seek substitutions.

Summary

Overall, Bean Sprout Salad is a nutritious and balanced dish, low in calories and carbohydrates, with a good amount of protein, healthy fats, vitamins, and minerals. It is an excellent addition to any meal, offering both health benefits and delicious flavors.

Summary

Bean Sprout Salad is a versatile, nutritious, and flavorful dish that celebrates the simplicity of its ingredients. Whether served as a side or a light meal, it offers a delightful combination of textures and tastes, along with numerous health benefits. With its easy preparation and make-ahead convenience, it's a perfect addition to any meal plan.

How did I get this recipe?

I can still remember the exact moment I discovered this recipe for Bean Sprout Salad. It was many years ago, when I was just a young girl living in a small village in the countryside. My mother had invited some of her friends over for dinner, and one of them brought along a dish that caught my eye - a colorful and crunchy salad made with fresh bean sprouts.

I had never seen anything like it before, and I was immediately intrigued. I asked my mother's friend for the recipe, and she was more than happy to share it with me. She explained that it was a traditional dish from her hometown, passed down through generations in her family.

I watched closely as she demonstrated how to make the salad, taking note of each ingredient and step in the process. She started by blanching the bean sprouts in boiling water for just a few seconds, then quickly cooling them down in an ice bath to retain their crisp texture. Next, she added a colorful mix of shredded carrots, sliced bell peppers, and chopped scallions for added crunch and flavor.

For the dressing, she whisked together a simple combination of soy sauce, sesame oil, rice vinegar, and a touch of honey for sweetness. The tangy-sweet dressing perfectly complemented the fresh, earthy flavors of the bean sprouts and vegetables. Finally, she sprinkled some toasted sesame seeds on top for a nutty finish.

I was amazed at how such a simple dish could pack such a punch of flavor and texture. I eagerly wrote down the recipe in my small notebook, determined to recreate it at home for my family.

Over the years, I have made this Bean Sprout Salad countless times, each time adding my own twist to the recipe. I have experimented with different vegetables, herbs, and seasonings, always striving to perfect the balance of flavors and textures.

One summer, I added some diced mango and fresh mint to the salad for a tropical twist. Another time, I tossed in some roasted peanuts and cilantro for a savory crunch. Each variation was a hit with my family, who eagerly awaited my next culinary creation.

As I grew older, I continued to expand my culinary repertoire, learning new recipes from friends, neighbors, and cookbooks. But the Bean Sprout Salad remained a staple in my kitchen, a simple and satisfying dish that never failed to impress.

I have shared the recipe with countless friends and family members over the years, passing on the tradition of this flavorful salad to the next generation. I take pride in knowing that this humble dish, which I first discovered as a young girl in a small village, has now become a beloved favorite in homes all around the world.

As I sit here, reminiscing about that fateful day when I first learned to make Bean Sprout Salad, I am filled with gratitude for the rich tapestry of culinary experiences that have shaped my life. Each recipe, each flavor, each memory holds a special place in my heart, reminding me of the joy and connection that food can bring.

And so, as I prepare to make another batch of Bean Sprout Salad for my family tonight, I do so with a smile on my face and a grateful heart. For in each bite of this simple dish, I taste not just the fresh, crunchy bean sprouts and colorful vegetables, but the love and tradition that have been passed down through generations, just like the recipe itself.