Soybean sprouts are a treasure in Korean cuisine, and kongnamul muchim is one of its most beloved expressions. The crunch and nutty flavor of the sprouts make this dish a favorite in households and restaurants alike. Not only does it complement a variety of dishes, but it also stands proudly as a feature in the colorful and flavorful bibimbap.
A Tale of Two Flavors – Spicy and Mild Soybean Sprout Salad
Traditionally mild, kongnamul muchim 콩나물 무침 (Soybean Sprout Side Dish) allows the natural taste of the soybean sprouts to shine. A simple dressing of sesame oil, minced garlic, and scallions is all that’s needed to enhance the subtle flavors and textures of the sprouts. However, for those seeking a bolder experience, adding a touch of gochugaru (Korean red chili pepper flakes) with a drizzle of soy sauce transforms the dish into a spicy delight popular in the southern regions of Korea.
Nutritional Benefits of Soybean Sprout Salad
Soybean sprouts are not only tasty but also packed with health benefits:
Sprouts can increase beans’ nutritional profile, enhance antioxidants and reduce antinutrients.
Health Line
Here’re some quick facts on Soybean Sprouts health benefits:
- Rich in Protein: Soybean sprouts are an excellent source of plant-based protein, essential for muscle repair and growth.
- High in Fiber: These sprouts are high in dietary fiber, aiding in digestion and promoting gut health.
- Low in Calories: At just around 30 calories per cup, soybean sprouts make a nutritious, low-calorie addition to any meal.
- Packed with Vitamins: They are a good source of vitamins C and K, which are vital for immune function and bone health.
- Antioxidant Properties: Soybean sprouts are rich in antioxidants that help protect the body against free radicals and oxidative stress.
Chef’s Notes – Soybean Sprout Salad
- Snip the Roots: Many Korean home cooks opt to snip the roots off the soybean sprouts. This step, while not necessary, enhances the dish’s appearance and gives it a cleaner look.
- Prevent Overcooking: To maintain the signature crunch of the sprouts, avoid overcooking. If accidentally overcooked, shock the sprouts in cold water to stop the cooking process and boost their crunchiness.
- Keep the Lid On: When cooking the sprouts, do not open the lid. This ensures that the unpleasant raw bean smell dissipates during cooking.
- Save the Broth: After draining the cooked sprouts, save the liquid. This broth can be used to make a simple, nutritious kongnamul guk (soup) by adding minced garlic, chopped scallions, and a few cooked sprouts.
Spicy and Mild Soybean Sprout Salad
4
servings10
minutes10
minutes120
kcal20
minutesDive into the delightful crunch of this Spicy and Mild Soybean Sprout Salad! Perfect as a side dish, this Korean classic brings a nutty flavor with a choice of mild or spicy seasoning. Whether you’re looking to add a kick to your meal or keep it simple, this versatile dish is a must-try. Follow these easy steps to create a healthy, delicious addition to your table.
Ingredients
- Mild Version
1 pound fresh soybean sprouts
1 finely chopped green onion
1 teaspoon minced fresh garlic
1 tablespoon toasted sesame oil
1 teaspoon toasted sesame seeds
Salt and black pepper to taste (about 1 teaspoon each)
- Spicy Version
1 pound fresh soybean sprouts
1 finely chopped green onion
1 teaspoon minced fresh garlic
1-2 teaspoons Korean red chili pepper flakes (gochugaru)
1 tablespoon soy sauce
1 tablespoon toasted sesame oil
1 teaspoon toasted sesame seeds
Salt and black pepper to taste (about 1/2 teaspoon each)
- Alternative Ingredients
Soybean Sprouts: Mung bean sprouts can be used as a substitute.
Sesame Oil: Olive oil can be used for a different flavor profile.
Gochugaru: Crushed red pepper flakes can be used if gochugaru is unavailable.
Soy Sauce: Tamari or coconut aminos for a gluten-free option.
Directions
- Preparing the Sprouts – Rinse the soybean sprouts twice in cold water to remove any debris or floating skins. Discard any rotten beans.
- Cooking the Sprouts – Place 1 cup of water in a medium-sized pot and add the rinsed sprouts. Cover the pot and bring it to a boil over high heat. Continue cooking for 3-4 minutes without opening the lid to avoid the raw bean smell.
- Cooling the Sprouts – Quickly drain the cooked sprouts and cool them down by shocking them in cold water if desired for extra crunchiness. Drain thoroughly.
- Mixing Ingredients (Spicy Version) – In another mixing bowl, combine the cooled sprouts with chopped green onion, minced garlic, gochugaru, soy sauce, sesame oil, sesame seeds, salt, and pepper. Toss well to mix.
- Mixing Ingredients (Mild Version) – In a mixing bowl, combine the cooled sprouts with chopped green onion, minced garlic, sesame oil, sesame seeds, salt, and pepper. Toss well to mix.
- Final Adjustments – Taste and adjust seasoning if needed by adding more salt or gochugaru for the spicy version.
Equipment
- Chef’s Knife
- Cutting Board
- medium pot
- colander
- mixing bowls
Nutrition Facts
- Calories: 120kcal
- Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Potassium: 250mg
- Carbohydrates: 8g
- Fiber: 2g
- Sugar: 3g
- Protein: 9g
- Vitamin A: 10IU
- Vitamin C: 15mg
- Calcium: 4mg
- Iron: 6mg
FAQ – Soybean Sprout Salad
Can soybean sprouts be eaten raw?
Yes, soybean sprouts can be eaten raw, but they must be thoroughly washed to remove any bacteria. However, many prefer them cooked to improve their texture and eliminate any raw bean taste.
Are soybean sprouts healthy?
Absolutely! Soybean sprouts are rich in protein, fiber, vitamins C and K, and antioxidants, making them a nutritious addition to any diet.
Can you put raw bean sprouts in a salad?
Yes, raw bean sprouts can be added to salads for an extra crunch. Ensure they are thoroughly washed before consumption.
What is the difference between mung bean sprouts and soybean sprouts?
Mung bean sprouts are typically smaller, have a more delicate texture, and a slightly sweet flavor. Soybean sprouts are larger, have a crunchy texture, and an earthy, nutty flavor.
How long should I cook soybean sprouts for?
Cook soybean sprouts for 3 to 4 minutes to retain their crunchy texture and prevent the raw bean smell from lingering.
Can I make kongnamul muchim ahead of time?
Yes, kongnamul muchim can be made ahead and stored in the refrigerator for up to 3 days. It’s best served fresh for the best texture, but it retains much of its flavor when stored properly.
Is it necessary to remove the roots of the soybean sprouts?
Removing the roots is optional. It’s often done for aesthetic purposes and to improve texture, but it’s not necessary for flavor.
What dishes can I serve kongnamul muchim with?
Kongnamul muchim is a versatile side dish that pairs well with various Korean dishes, especially bibimbap. It can also be served alongside grilled meats or as part of a banchan spread.
How do I retain the crunchiness of soybean sprouts after cooking?
To maintain the crunchiness, avoid overcooking them. You can also shock them in cold water immediately after boiling to stop the cooking process and enhance their crunchiness.
What goes well with Spicy and Mild Soybean Sprout Salad?
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