Bean sprouts - How to grow delicious and healthy sprouts

Lentil sprouts, superfood for the healthy

Bønnespirer er en fantastisk tilføjelse til din mad. De er fyldt med næringsstoffer, og er en god topping på salater og andre retter.
Dyrkning af dine egne spirer er også nemt, og kræver kun en sprout hill or one seedling glass og et par bønner.
Det er vigtigt at undersøge, hvilke bønnefrø der er sikre at spise, inden du går i gang med at dyrke spirer, for at undgå forgiftning.

  • Sprout tray for growing microgreen purple/whiteSprout tray for growing microgreen purple/white
  • Small sprout tray set for growing microgreens Green/white 22.7×14.5×2.5cmSmall sprout tray set for growing microgreens Green/white 22.7×14.5×2.5cm

Bean sprouts are an ideal food for those who want a healthy lifestyle, as they are nutritious and low in calories. Rich in essential vitamins such as B vitamins and vitamin C, as well as minerals such as iron and zinc, they support the body's functions effectively. Their high protein and fiber content also makes them excellent for digestion and weight control. 
They are also rich in the antioxidant, lutein, which can help protect the eyes from damage.

Disse spirer er ikke kun gode for fordøjelsen på grund af deres høje fiberindhold, men de er også fyldt med antioxidanter, der beskytter kroppen mod frie radikaler. Forskning indikerer endda, at bønnespirer kan fremme hjertesundhed, takket være deres fiber- og antioxidantindhold.
Det gør bønnespirer til en værdifuld del af et ernæringsrigt kostprogram.

Bean sprouts

The main points - Guide to growing bean sprouts

Subject Description
Benefits of bean sprouts Bean sprouts are full of nutrients such as protein, vitamins, minerals and antioxidants. They are good for the eyes and can be used as a topping on salads and other dishes.
Safety during germination It is important to choose beans that are intended for sprouting and to buy from certified dealers. Some beans contain natural toxins and are not suitable for sprouting.
How to grow bean sprouts The article contains a step-by-step guide to growing bean sprouts, including preparing equipment, rinsing the beans, sprouting and storing the finished sprouts.
Microgreens and sprouted seeds The article answers frequently asked questions about microgreens and sprouting seeds, including the difference between microgreens and garden seeds, where to buy certified seeds, and how to grow microgreens.

Use only organic sprouting seeds and beans intended for sprouting

Mixed beans

Mung beans and Azuki beans

Der er mange forskellige typer bønnespirer, som du kan dyrke, inklusiv alfalfa, ærter, kløver, linser og lucerne.
Hver type har sin egen unikke smag og næringsprofil. Det er vigtigt at vælge frø fra en pålidelig kilde og sørge for, at de er beregnet til spiring, da ikke alle bønnerne er egnet til formålet.

Før du går i gang med dine første spirer, skal du sikre dig, at de spirer, du vil lave, er spiselige, og at frøene er beregnet til at spire. Havefrø fra Supermarkedet eller byggemarkedet er f.eks. ikke beregnet til at spire med henblik på spisning, da de er stained with various antibacterial chemical substances which are toxic to humans!

Brug udelukkende økologisk og certificeret bønner, når du laver dine spirer, ellers risikere du at indtage skadelige svampe, bakterier eller anden forurening.
Køb kun fra forretninger der er certificeret af Landsbrugsstyrelsen: Certified companies

Don't eat the wrong bean sprouts

Med den stigende interesse for at spiring af frø og bønner hjemme på køkkenbordet.
Bør der følge en advarsel med.
De forkerte spirer kan indeholde naturlige toksiner og giftstoffer, som kan give alvorlige akutte forgiftninger.

Beans with a high content of lectins cannot be used for seed germination!

Symptomerne ved lektin forgiftning er; opkastning, diarré og i alvorlige tilfælde mavekramper og blødning. Ubehaget kommer ofte inden for et par timer efter indtagelsen af spirerne.

Lectin is one protein, there can bind to sugar. Lektin findes i planter, hvor de fungerer, som et defense system against animals that eat them1
Lectin can also have important functions in humans, animals and microorganisms2
Nogle lektin kan være skadelige for vores fordøjelse og næringsstofoptagelse, hvis de ikke tilberedes ordentligt1,3.

You should not sprout the following beans

  • kidney beans, pinto beans, brown, black and white beans (Phaseolus vulgaris)
  • broad beans (Phaseolus coccineus)
  • lima beans (Phaseolus lunatus)
  • helmet beans (Dolichos lablab)
  • horse beans (Vivia faba)
  • soybeans (Glycine max)
  • yellow peas (Pisum sativum)
  • chickpeas (Cicer arietinum)
  • grass flat pod (Lathyrus sativus)

 

The following are good sprouting beans

  • Red and green lentils (Lens culinaris)
  • Mung beans (Phaseolus radiatus/Vigna radiata) – A good beginner's bean
  • Azuki bean (Phaseolus angularis)
  • Black-eyed beans (Vigna unguiculata)
  • Bean (Phaseolus mungo)
  • Peas (Pisum sativum)

* Source: Food with unwanted chemistry

bean sprouts glass dish

How to make your own bean sprouts

Til at lave bønnespirer har du brug for en form for beholder, hvor du kan opbevare bønnerne, indtil de har spiret, og er udviklet nok til, at de kan spises.
De fleste vælger at bruge en sprouting tray, or sprouting glass to make their bean sprouts.
Sprout glass are to be preferred, as they can withstand boiling water, and they are available with stainless steel mesh lids, which make it super easy to grow your sprouts.

Use clean equipment for your germination

Før du går i gang med at dyrke dine bønnespirer, skal du sikker dig, at alt udstyret er rent og fri for bakterier. Det gøres nemmest ved at vaske det grundigt i vand og sæbe.
Derefter bør spiringsudstyret skoldes med kogende vand, for at være sikker på, at alt sygdomsfremkaldende virus og bakterier er fjernet.

You should also wash your hands thoroughly before you start, so that you do not transfer harmful bacteria to the sprouting equipment.

Hvis udstyret ikke er helt rent, kan du risiker at blive syg med Salmonella eller E. coli bakterier, her er det vigtigt at huske, at spiringsprocessen er kritisk, da spiringen foregår i et fugtigt miljø og ved en høj temperatur, hvor de fleste bakterier trives rigtigt godt, og kan vokse hurtigt.​

Spire glass 500ml
Bean sprouts in sprouting glass with stainless mesh lid and drip tray 2x500ml
Germ glass 1L
Bean sprouts in sprouting glass with stainless mesh lid and drip tray 1L

Rinse the beans thoroughly

The first point is to rinse the beans thoroughly, so that all dirt and bacteria are removed as best as possible. Rinse the seeds thoroughly under cold, clean water, preferably several times, before germinating them. 

Step by step instructions

Growing bean sprouts is an easy and simple process.

Here is a step-by-step guide to making your own bean sprouts:

  1. Rinse the beans thoroughly in water and drain.
  2. Place the beans in a large glass container or sprouting tray.
  3. Fill the container or tray with water so that it covers the beans by approx. 4 cm.
  4. Let the beans soak for 8-12 hours at room temperature until they are swollen
  5. Drain the water from your bean sprouts and rinse them again.
  6. Repeat the rinsing process morning and evening for 3-5 days or until the sprouts are the desired length.
  7. Remember to place the sprouting glass so that excess water can drain off
  8. If you want the beans to be completely white, they should be kept completely dark during the process (cover them with a cloth)
  9. When the sprouts are ready, you can take them out of the sprouting jar and rinse them again in clean water.
  10. They should be eaten while they are completely fresh, otherwise you can store them in the fridge for 2-4 days.

Bean sprouts can be used in salads, sandwiches or as a topping on a hot dish. They are a healthy and nutritious source of protein, fiber and vitamins.

Recipe with bean sprouts

stir-fry dish with bean sprouts

Bean Sprouts Stir-Fry

Ingredients:

  • 2 cups fresh bean sprouts
  • 1 red pepper, cut into strips
  • 1 carrot, thinly sliced
  • 2 spring onions, finely chopped
  • 2 cloves garlic, minced
  • 1 tbsp. fresh ginger, chopped
  • 2 tbsp. soy sauce
  • 1 tbsp. sesame oil
  • 1 tbsp. olive oil
  • Salt and pepper to taste
  • Fresh coriander leaves (optional)

Course of action:

  1. Prepare the vegetables: Rinse the bean sprouts thoroughly and let them drain. Cut the pepper, carrot and spring onion into thin strips.

  2. Saute garlic and ginger: Heat olive oil in a large pan or wok over medium heat. Add the garlic and ginger and sauté for a minute until fragrant.

  3. Add the vegetables: Add sliced bell pepper and carrot to the pan. Saute for 3-4 minutes until the vegetables are almost tender.

  4. Add the bean sprouts: Add the bean sprouts and spring onions to the pan. Sauté for another 2-3 minutes.

  5. Season with soy sauce and sesame oil: Add soy sauce and sesame oil. Mix well and sauté for a minute. Season to taste with salt and pepper.

  6. Serving: Remove the pan from the heat. Garnish with fresh coriander leaves, if desired. Serve immediately, possibly with a side of cooked rice or noodles.

This recipe is quick and easy to prepare and can easily be adapted to taste. Enjoy your healthy and tasty meal!

FAQ - Frequently asked questions

Bean sprouts can stay fresh for 2 days in the refrigerator. You can conveniently store them in the sprouting glass in the fridge, but remember to rinse them once a day to keep them fresh.

Bean sprouts are good for your health as they are rich in vitamins C, K and folate, which is part of the B vitamin group. These vitamins are essential for strengthening the eyes, immune system, red blood cells, skin and DNA. In addition, bean sprouts are an excellent source of several B vitamins, which are necessary for your body to convert food into energy, as well as fiber, which is good for digestion.

To prepare bean sprouts, start by rinsing them thoroughly in cold water to remove any impurities. If you want to eat them raw, they can be added directly to salads or used as a topping for extra crunch. For a hot preparation, flash-fry the bean sprouts for a few minutes in a pan with a little oil; this gives them a nice flavor and texture. You can also blanch them quickly in boiling water and then cool them down in cold water, which is ideal for Asian dishes or to soften them a bit. Remember to add the bean sprouts to your dishes just before serving to preserve their crispness and nutritional value. They are versatile and can easily be included in many different recipes.

You can find certified seeds for sprouts and microgreens at PlanteLys.dk, which is a certified importer and dealer of these seeds. We buy the seeds from EU-certified manufacturers in Europe.

The certification means that we comply The Danish Food Agency's requirements for organic foods. You can visit the Danish Food and Food Administration's website to see if a company is approved to import and supply sprouted seeds.

When you choose good sprouting seeds, they should have a pleasant smell and look healthy when you open the seed bag. The seed bag must also show the batch number for the seeds. In addition, the bag must state that the seeds are organic or conventional.

No, it is strongly advised against using garden seeds to make microgreens or sprouts. The garden seeds you can buy in the shops are often stained, these are substances that certain garden seed manufacturers treat the seeds with during the drying process. The purpose of pickling is to protect the seeds from bacteria and fungi during storage and in the early stages of the seed's growth in the soil.

Certified sprout seeds for indoor microgreens and sprout cultivation in your kitchen are never pickled. This is because the stain is toxic to humans. Pickled garden seeds can grow fine in your sprouting tray, but if you eat sprouts from pickled seeds, you may experience stomach problems and diarrhea. If you have ingested sprouts from pickled garden seeds and experience stomach problems, you should seek immediate medical attention.

It is therefore important to avoid the use of stained seeds for sprouting. The safe solution is to use certified, organic sprout seeds for your sprouts and microgreens. That way, you are always on the safe side in your choice of sprouting seeds.

Growing microgreens is easy, all you need is a sprouting tray, organic seeds and coconut mulch and you're good to go.

We have created a thorough guide for those who want to start growing microgreens at home on the kitchen table. Read the full article here: