Cilantro Bean Sprout Salat - Koriander Sprossen Salat

Cherry Blossom's Table - Sprout Salad with Cilantro
this is a very nutritious salad, easy to prepare and perfect either as an appetizer or side dish with grilled fish or meat.

Always use fresh bean sprouts - never tinned ones - they are tasteless and mushy. I always trim the ends- yes that is a painful job but worth it and makes the dish look so much prettier and more elegant!
This salad may be made up to 4 hours ahead and served either cold or at room temperature - perfect summer dish.
It's very crunchy with a bit of heat and lots of taste. We all enjoy it very much!


What Happens When You Cook Bean SproutsStoring Bean Sprouts "About The Nutrients in Bean Sprouts 

Because beans use stored starches and sugars to produce green shoots called sprouts, sprouted beans have less carbohydrate than the beans from which they grow. But bean sprouts are a good source of dietary fiber, including insoluble cellulose and lignin in leaf parts and soluble pectin and gums in the bean. The sprouts are also high in the B vitamin folate and vitamin C.

One-half cup raw mung bean sprouts have 1.2 g dietary fiber, 31.5 mcg folate (16 percent of the RDA for a man, 17.5 percent of the RDA for a woman), and 7 mg vitamin C (11.5 percent of the RDA).

Raw beans contain anti-nutrient chemicals that inhibit the enzymes we use to digest proteins and starches; hemagglutinin (substances that make red blood cells clump together); and "factors" that may inactivate vitamin A. These chemicals are usually destroyed when the beans are heated. Sprouted beans served with the bean must be cooked before serving.

Buying Bean Sprouts

Look for: Fresh, crisp sprouts. The tips should be moist and tender. (The shorter the sprout, the more tender it will be.) It is sometimes difficult to judge bean sprouts packed in plastic bags, but you can see through to tell if the tip of the sprout looks fresh. Sprouts sold from water-filled bowls should be refrigerated, protected from dirt and debris, and served with a spoon or tongs, not scooped up by hands.

Avoid Mushy sprouts (they may be decayed) and soft ones (they have lost moisture and vitamin C).

Refrigerate sprouts in a plastic bag to keep them moist and crisp. If you bought them in a plastic bag, take them out and repack them in bags large enough that they do not crush each other. To get the most vitamin C, use the sprouts within a few days.

Preparing Bean Sprouts 
Rinse the sprouts thoroughly under cold running water to get rid of dirt and sand. Discard any soft or browned sprouts, then cut off the roots and cook the sprouts.

Do not tear or cut the sprouts until you are ready to use them. When you slice into the sprouts, you tear cells, releasing enzymes that begin to destroy vitamin C.

Cooking destroys some of the heat-sensitive vitamin C in sprouts. To save it, steam the sprouts quickly, stir-fry them, or add them uncooked just before you serve the dish."


Bean Sprout Salad

500 g (1 lb) fresh bean sprouts
2 fresh red or green chilies
3 tbsp rice vinegar (or cider vinegar)
2-3 tbsp finely chopped fresh cilantro/ coriander
2 tsp freshly chopped garlic
a bit grated ginger

Trim and discard ends of sprouts and put trimmed sprouts in a glass bowl. Split chilies in half and carefully remove the seeds. Shredd chili as finely as possible. Add it together with the other ingredients to the trimmed sprouts. Mix well. Let marinate for at least 2-3 hours, turning the bean sprouts from time to time. When you are ready to serve drain sprouts and discard marinade.

heute ein gesunder und sehr leichter Sommersalat aus der chinesischen Küche. Er lässt sich super vorbereiten und schmeckt leicht scharf, würzig und ist sehr knackig. Bitte nur frische Sprossen verwenden und auch wenn es viel Arbeit ist die Enden abschneiden - das sieht viel ansprechender und schöner aus :-)
Ich machen diesen Salat gerne als Beilage oder Appetizer.. passt super zu gegrilltem Fisch oder Fleisch.
Viel Spass damit

Hier ein Link zu einem Artikel über "Sojasprosse oder besser Mungbohnenkeime" schau mal

Sprossensalat mit Koriander

500 g frische Sojasprossen
2 rote oder grüne Chilischoten, frisch
3 EL Reisessig (oder Apfelessig)
2-3 EL frisch gehackten Koriander
2  TL frisch gehackten Knoblauch
etwas frisch geriebenen Ingwer

Die Wurzeln der Sprossen entfernen und die geputzen Sprossen in eine Glasschüssel geben. Die Chillies halbieren und die Samen entfernen und dann in feine Streifen schneiden. Die restlichen Zutaten hinzufügen und gut vermischen. 2-3 Stunden marinieren, immer wieder den Salat umrühren und kalt oder bei Zimmertemperatur servieren. Die Marinade vor dem Serviere abgiessen.


  1. An Sprossen komme ich immer nur schwer vorbei, aber einen expliziten Sprossensalat habe ich trotzdem noch nie zuebereitet. Sollte ich aber wohl bald mal, klingt nämlich lecker :)

  2. Alissa ist wieder da! Und dann gleich mit sowas leckerem gesundem! Welcome back :)!

  3. Sprossen essen wir leider viel zu wenig, obwohl wir sie sehr gern mögen. Zum Glück kommt kein Zucker in Deinen Salat, das stört mich bei vielen asiatischen Kreationen.

  4. Sounds weird but looks so good..I never have it yet but I am curious how it taste like. I wanna give a try at home. Thanks for the recipe.

  5. Das ist was für mich. Kalorienreduziert und trotzdem schmackhaft. Sehr schön!

  6. che bel blog! mi sono unita ai follower!

  7. Thought this was interesting and like having uses for extra bean sprouts. More coconut and mustard seed improves. Will try rice wine vinegar next time.

  8. A nice alternative to coleslaw. I added a little cabbage. A sweet carrot side dish that went well with the Spicy Indian Dahl recipe from this website.

  9. thank you all very much - i am so glad you like it!

    rice vinegar is a great substitute for white vinegar and a lot smoother!

    sadie that is a brilliant idea - like it - thanks for sharing

  10. Great flavorful salad for a light lunch. I served this to a group of ladies who really enjoyed it.

  11. Sounds weird but looks so good..I never have it yet but I am curious how it taste like. I wanna give a try at home. Thanks for the recipe.


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