Cooking recipes

How to make soybean shoots at home, the easy way

Here, explained step by step, is the simple method of making soya sprouts at home, an easy and economical solution to prepare salads or Asian dishes.

When you know how easy it is to prepare them at home, and the huge amount of soybean shoots that can be produced with a small bag of mung beans, you think that buying them ready and often not very fresh in the shops is a loss of money!

And there is no need for any special equipment; a large jar can do the trick!

1 – How to make soybean shoots: buy mung beans

You can find them in organic shops or Asian shops and even in some supermarkets for a low price.

You have to be careful because there are bad quality marks, you will easily realize it by making these germinated seeds, in general they all sprout, if you see many that do not sprout, then you have to choose another brand.

I use this one:

Package of mung beans

2 – Make soybeans sprouts: find a container

First, you need to find a large container, made of glass is better, like a large jar, but the closure must not be waterproof, so close it with a hole in the lid, a piece of fabric, and an elastic band or whatever you want.

You can even leave the lid on, as long as a little air can get through, that’s fine.

I use a plastic container found in a “cheap” shop that works very well, even if it’s better to use glass:

How to make managed seeds
After 2 or 3 days

3 – How to make soya sprouts: let them soak all night

Then you have to fill this container with mung bean seed, remembering that they will take up to 15 times the original size!

Then the first step is to soak them overnight, or 12 hours in the water, fill the container well with water thinking that the seeds will swell.

4 – How to make soybean shoots: rinse the seeds

Sprouting soybean shoots

The next day, or after soaking for 12 hours, empty the container of its water and rinse them well before removing the water.

You shouldn’t dry it either; I always leave a little moisture in it in case I forget to rinse it one day.

And you must leave the container out of light, in a cupboard or under a cloth.

5 – How to make soya sprouts: two rinses per day

Sprouted seeds
After 3/4 days

Then rinse them twice a day, in the morning and evening, for 5 to 6 days, and always keeping them in a dark place.

You can, of course, consume them before, after the 2nd day, for example, and that’s when it becomes fun, to take a small amount and find the jar at the same level or even more filled the next day!

If you forget a rinse, it usually doesn’t matter; they will dry out, rinse them, and leave a little more moisture in the container to allow them to rehydrate.

You have to think so as not to forget, to put them in a cupboard that you often open.

Or, as in the video below, in a corner just covered with fabric.

If you let them grow too much, they may rot, so generally, after the 5th day, you can eat them or put them in the fridge, where they will stop growing.

Soybeans can be stored in the fridge for up to 48 hours.

Germinated seeds: video instructions

Nutritional benefits of soybean sprouts

Soybeans have been used for centuries for their nutritional and medical benefits.

They can be eaten raw or lightly cooked, or they can be pressed.

Soya sprouts are a true concentrate of energy and nutritional principles.

Unlike ripe vegetables, whose nutritional value gradually decreases after harvest, soybeans retain their nutritional properties until they are consumed.

Soybeans are the richest source of amino acids (for proteins), vitamins, and minerals, and also contain a good amount of fiber.

They contain all types of vitamins (A, B, C, C, D, E, and K), folates and are an excellent source of iron, potassium, calcium, phosphorus, magnesium, and zinc.

Other nutritional benefits vary depending on the type of germination.

It is interesting to note that mung bean sprouts contain estrogen-like phytochemical compounds, called isoflavones, responsible for some of the healthy properties of these sprouts.

Health benefits of soybean germs

The germs of all beans or seeds are rich in highly digestible nutrients, vitamins, and minerals that can be considered as the right natural multi-ingredient supplements.

However, we will focus here on the health benefits of mung bean sprouts, which are the most consumed sprouts in the world and the most studied by researchers.


Mung bean sprouts (and other types of soybean sprouts) are rich in iron, which plays a vital role in the synthesis of hemoglobin, the protein found in red blood cells. They are also particularly rich in vitamin C, which improves the absorption of iron by the intestine, thus helping to prevent or treat anemia caused by iron deficiency.

Cardiovascular health

Combined with a low intake of saturated fat (found in meat, poultry, and dairy products), regular consumption of mung bean sprouts can help reduce LDL cholesterol levels in fiber and lecithin.

This effect is beneficial for the heart and blood vessels, as it helps to prevent the development of atherosclerosis, the most common cause of cardiovascular disease.


Because of their high fiber content, mung bean sprouts can help improve intestinal motility and relieve signs of constipation.

Hair and nail weakness

The fragility of hair and nails is often the result of certain nutritional deficiencies, particularly protein, vitamins, and zinc.

Mung bean sprouts contain large amounts of all these nutrients in a readily available form and are therefore particularly useful in preventing and treating hair and nail problems.

Liver health

Mung bean sprouts are an excellent source of lecithin, which, in addition to lowering blood cholesterol levels, helps to reduce liver fat, thus preventing common hepatic steatosis that can lead to liver dysfunction.


Mung bean sprouts are rich in phytoestrogens, which have low estrogenic activity.

For this reason, they can help relieve many symptoms associated with menopause (such as hot flashes and heart palpitations), which result from decreased estrogen levels.

Phytoestrogens in mung bean sprouts are also useful in fighting menopause-related osteoporosis.

Anti-aging effect of the skin

Phytoestrogens in mung bean sprouts have been shown to act on specific estrogen receptors in the skin, stimulating the synthesis of hyaluronic acid, collagen, and elastin.

Therefore, regular consumption of mung bean sprouts can help prevent many age-related skin changes, including elasticity and moisture loss.

Stress and fatigue

Mung bean sprouts are a readily available source of energy and other nutrients that are particularly useful in combating the signs and symptoms of mental and physical stress and fatigue.

The danger of soybean shoots

Always make the sprouted seeds in a clean container, cleaned with boiling water or white vinegar.

Commercially produced raw germs have been associated with foodborne illness, as high levels of moisture and heat generated during the germination process may have promoted bacterial growth.

Always make sure that germs are kept at refrigerator temperature.

Discard germs that smell, have blackened, or are vicious.

Rinse germs thoroughly with water before consuming them.

Some people are allergic to proteins found in some legumes or legume shoots, and it is therefore recommended that these people do not consume them at all.

See also :

Stir-fried tofu with soya sprouts: the recipe

Mussel pancake (hoy tot) recipe

Source: Wikipedia;; Photos:

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