K-food guide: These easy soybean sprout recipes combine taste, health benefits

Soybean sprouts soup / gettyimagesbank

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Soybean sprouts are one of the most representative foods made from soybeans. They are especially beneficial for maintaining bone density, making them particularly good for middle-aged women.

In Korea, common soybean-based foods include soybean sprouts, tofu and fermented soybean paste. Soybeans are used not only for sprouts but also to make meju, the base ingredient of fermented paste.

Soybean sprouts are considered a health food because they combine the nutrients of beans with the benefits of vegetables. They are low in calories, making them helpful for weight management. They are also rich in asparagine and dietary fiber, which can help relieve hangovers. Soybean sprouts pair well with perilla oil and sesame oil in both taste and nutrition.

Rice topped with cooked soybean sprouts / gettyimagesbank

How to cook with soybean sprouts

Soybean sprouts can be used in soups, side dishes, rice, stir-fries and more. To preserve their flavor and nutrients, they should be lightly blanched. When cooked on top of rice, it turns into a soybean sprout rice dish. Mixing it with a sauce made of soy sauce, perilla oil or sesame oil, chili powder, garlic and green onions creates a flavorful bibimbap.

For people who have difficulty digesting multigrain rice, soybean sprout rice can provide similar health benefits. Adding perilla oil or sesame oil — rich in “good fats” (unsaturated fatty acids) — can also support vascular health.

Health benefits

Soybean sprouts retain the high protein content of soybeans. As the beans sprout, they also produce vitamin C, which boosts immunity. Soybeans contain lecithin, which supports memory, while soybean sprouts contain GABA, a compound that helps improve memory, reduce stress and stabilize the nervous system.

Spicy marinated soybean sprouts, a popular sidedish in Korea / gettyimagesbank

They also contain isoflavones, which can help relieve menopausal symptoms, prevent vascular diseases and support bone health. Regular consumption may help middle-aged women maintain better health during menopause.

Soy protein contains antihypertensive peptides that help control blood pressure and reduce calcium loss. While soybeans do not contain lutein (good for eye health), it is produced during the sprouting process. The asparagine in soybean sprouts can help alleviate hangovers by aiding in the breakdown of acetaldehyde.

A bowl of ramen or Korean instant noodles with soybean sprouts / gettyimagesbank

Adding soybean sprouts to an instant noodles not only improves texture but also helps offset some of their downsides. The dietary fiber in sprouts may help reduce the effects of saturated fat, while also supplying protein and vitamins that noodles lack.

Pair with perilla oil

Try mixing soybean sprout rice with fragrant perilla oil. Perilla oil is rich in omega fatty acids, especially alpha-linolenic acid, which supports vascular health. It may also help activate the hippocampus in the brain, aiding learning and memory. Additionally, it promotes blood circulation, supports respiratory health and benefits the skin.

Bottles of perilla oil / gettyimagesbank

However, it is still high in calories. Consuming too much can lead to weight gain. It’s best to reduce the amount of rice (carbohydrates) and increase the portion of soybean sprouts for a healthier balance.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.