Home' Advocate Communications : Fiordland Advocate 25 September 2014 Contents WHAT’S COOKING
Page 24 | 25 September, 2014
Those little feathery sprouts
usually sold in packets at your
supermarket are highly nutritious.
Germinated from many varieties
of seeds, peas, grains and beans they are recognised for their B group
vitamins especially thiamine, plus they provide a range of minerals
including copper, and zinc. Those with high water content have a lower
concentration of nutrients. All are low in calories.
Bean sprouts have been enjoyed in New Zealand since the gold rush
days when Chinese immigrants introduced Kiwis to a very different
cuisine. Sprouts were added to Chinese omelettes – Egg Foo Yung –
as well as stir-fries. They regained popularity in the late sixties when
the hippie movement in the USA encouraged the opening of health
foods stores and a diet of grains and seeds. Most of the dishes were
cardboard-like and rather boring.
Bean and seed sprouts are anything but boring. Purple sango or radish
sprouts are one of my faves. They have a distinctive hot peppery flavour
and add interest to sandwiches and wraps. Because of their eye-appeal,
I like to use them as a chef would use microgreens – as a topping
for grills and other savoury dishes. Sangos are also sold mixed with
other sprouts such as alfalfa and adzuki that are great incorporated
in hamburger mixtures, salads, egg dishes and in peanut butter and
apricot jam sarnies.
I’m very disappointed in the quality of most of the mung bean sprouts
available. They are far too large and often bitter, and their stringy tails,
brown. Preferably the tails need to be pinched off before using. I prefer
to sprout my own mung beans, available from natural and bulk foods
stores where you can also purchase dishes to DIY. The beans can also
be sprouted in a jar.
1. Wash half a cup of dried mung beans under cold water. Place in a
large (four cup) preserving jar. Cover with cold water and leave them to
soak overnight at room temperature.
2. Next day, drain the beans and wash under cold water, until the water
is clear. Return to the jar and cover with more water. Place a single layer
of cheese cloth over the top of the jar. Secure it in place with a rubber
band. Rinse the beans and change the water twice a day.
3. After about three days the beans should have sprouted. Rinse them,
drain and refrigerate. If not using immediately, store them in cold water
in the fridge. Change the water daily.
1 cup trimmed mung bean sprouts
1 medium carrot, julienned
2 large spring onions
1 x 8cm chilli, seeds in
1⁄2 cup water
2 large eggs, lightly beaten
1⁄2 teaspoon sesame oil
4 tablespoons self-raising flour
3 cloves garlic, crushed
3-4 tablespoons rice bran oil
Wash the bean sprouts under cold
water and drain well.
Julienne the carrot to make about
Halve the spring onions lengthwise
then cut into 5cm lengths.
Cut the chilli into 5mm rounds.
Whisk the water, eggs, sesame oil
and flour together in a large bowl,
until smooth. Add the vegetables,
chilli and garlic. Mix well.
Heat half the rice bran oil in a
16cm non-stick frying pan. Add
half the vege mixture and pat
down evenly. Loosely cover and
cook on medium heat for about
2 minutes, until the underside is
Flip the pancake.
Continue cooking until the veges
are crisp-tender, about 3 minutes.
Place on a warm plate and keep
warm while preparing the second
Great served drizzled with a sauce
prepared from 3 tablespoons of
soy sauce and 2 teaspoon of rice
vinegar. Serves 2 as a light meal.
11⁄2 cups mung bean sprouts,
1 cup alfalfa sprouts
1 Granny Smith apple
1 large shallot, diced
Dressing: 1⁄4 cup canola oil
1 tablespoon soy sauce
3 tablespoons cider vinegar
1 clove garlic, crushed
1 teaspoon grated root ginger
Wash the sprouts well and place
in a bowl.
Halve, core and finely dice the
apple and combine with the
Rinse the shallot in icy water,
drain and add to the sprouts.
Whisk all the ingredients for the
dressing, until well combined.
Pour over the salad and toss.
Stand the salad for an hour to
allow the flavours to develop.
Excellent as a side dish with most
Crunchy Sprout Salad
400g lean minced beef
1 cup trimmed snow peas shoots
2 cloves garlic, crushed
2 teaspoons grated root ginger
1 small egg, lightly beaten
freshly ground black pepper to
2 teaspoons olive oil
8 slider buns or 4 small hamburger
6-8 tablespoons mayonnaise
1⁄2 cup sango or alfalfa sprouts
Combine the beef with the snow
pea shoots, garlic, root ginger and
Form into 4-8 patties about the
diameter of the buns.
Season the outsides with black
Heat the olive oil in a non-stick
Pan-fry the patties for about 4
minutes each side or until cooked
to your preference.
Halve and lightly toast the buns.
Spread with mayo.
Top with the beef patties and the
Cover with the bun tops.
Snow Pea Sliders
1⁄2 large red capsicum
1 small avocado
1 tablespoon lemon juice
125g skinned and boned smoked
1 cup loosely packed sango sprouts
16 large mint leaves
2 sweet mini cucumbers, cut into
8 x 16cm round rice paper
Dipping Sauce: 3 tablespoons light
2 tablespoons lemon juice
Prepare all the ingredients ahead
and wrap just before serving.
Seed and slice the capsicum into
thin strips. Peel, halve and stone
the avocado. Cut into thin batons.
Drizzle with lemon juice. Cut the
chicken into batons.
Soak a rice paper wrapper in a
bowl of warm water, until softened.
Place on a board.
Place 2-3 strips of capsicum on
the edge of the wrapper closest to
you. Top with a few sango sprouts,
avocado batons, chicken, mint
leaves and cucumber. Fold in the
sides and roll up to enclose the
Place on a platter and cover with a
damp paper towel.
Repeat until all the rolls are
Combine the ingredients for the
dipping sauce and serve with the
rolls Serves as a starter.
Sango & Chicken Rice Paper Rolls
No need for chilli or wasabi as an accompaniment with these peppery sango-filled rolls – just serve a little
soy sauce and lemon juice combined as a dip.
My take on a Korean favourite. Pinch off and discard any brown mung
Trim off the white ends of the snow pea shoots so they are 4cm long. Slider buns are half the size of
hamburger buns and can be eaten with one hand rather than two.
Links Archive Fiordland Advocate 18 September 2014 Fiordland Advocate 2 October 2014 Navigation Previous Page Next Page