Easy peanut lime stiry-fry with noodles and bean sprouts

When you’re looking for a speedy, wholesome weeknight (or any night) meal, it doesn’t get much easier than stir-fry! And when it comes to stir-fries, it doesn’t get much simpler than this. Mung bean sprouts meld with noodles for a cozy, quick meal that can be dressed up with all kinds of extras or served simply as is while still delivering a whopping nutrient-package and tasty satisfcation.

Recently a foodie friend on Instagram got me reflecting on bean sprouts. I commented on a thread awhile back about how I didn't traditionally care for them, to which she asked simply, "why not"? And the truth is, I didn't really have an answer. We all have our own personal preferences, but mung bean sprouts have a whole bunch of traits I'd normally find appealing--sprinkle them on salads, into stir-fries, even in sandwiches to add a fresh, crisp lightness that is nutrient-dense. I guess I'd just sidelined them mentally because of a few sub par experiences, associating them with slimy, slightly smelly wannabe noodles. But as is often the case when we dislike certain foods, there is a world of difference that comes with preparation (and proper storage). 

Bean sprout basics

Don’t be deceived by the low-calorie, fat-free profile. Bean sprouts are a healthy source of protein and vitamins, rich in polyphenols, flavanoids, and other compounds with antioxidant properties. This being the case, it’s no wonder they’ve been associated with aeverything from improved circulation and metabloism to anxiety relief and immune health. I’ve even seen suggestions that they may help promote bone density, something I care about more and more.

Water-rich and quick cooking, it’s important to stir-fry over medium heat for only up to 5 minutes. Otherwise, your sprouts may go soggy, and you too could develop a general dislike, missing out on the multitudinous opportunities to enjoy their light, refreshing crunch!

Pairing with peanut sauce

In general, light seasonings and sauces are recommended with bean sprouts fdue to that water content, but I’ve found peanut sauce to be an incredible complement to mung bean sprouts--well, to just about anything, really. Thin it out if preferred, and just be sure to watch those sprouts to keep them from getting soggy. Combining sprouts and noodles makes for easy weeknight meal prep like you wouldn't believe. The pair mix so well, kids who love noodles but not necessarily sprouts may well slurp with savory satisfaction--mine did, and he's now a keen bean sprouts convert. Go with tahini sauce for a nut-free option; either way, you've got an all-around lip smacking winner. If you're in a hurry, noodles, bean sprouts, sauce, and maybe a little garnish are really all you need. I like to sprinkle more raw at the top with some crushed peanuts, cilantro, and a wedge or two of lime.

As with most noodlisciousness, this dish welcomes a big wide variety of vegetables. Throw in all the bright range of colors and textures you can. Because colorful diversity is everything--key to true health and happiness. Happy Friday, friends!

Healthy dinner in no time!

Peanut lime bean sprout and noodle stir-fry

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Yield: 4

Author: Wendy McMillan

Mung bean sprouts meld with noodles for a cozy, quick meal that can be dressed up with all kinds of extras or served simply as is while still delivering a whopping nutrient-package and tasty satisfcation

Ingredients

For the peanut lime sauce

• 1/4 Cup creamy all-natural peanut butter (nuts only)
• ¼ Cup low sodium tamari sauce
• Juice of ½ Lime
• Pinch red pepper flakes
• 1 Teaspoon sesame oil, optional
• ⅓ Cup warm water, more as needed

For the stir-fry

• 4 servings noodles of choice (udon, lo mein, ramen)
• 1 10-ounce package mung bean sprouts
• 1 red bell pepper
• 1 Cup mukimame (shelled edamame)
• Additional vegetables of choice (chopped broccoli florets, julienned carrots, thinly sliced cabbage)
• Chopped cilantro, crushed peanuts, reserved or additional beansprouts, and lime wedges for garnish, optional

Instructions

1. Prepare the peanut-lime sauce: whisk all ingredients in a small bowl or jar until well combined. Set aside.
2. Prepare the noodles according to package directions and set aside.
3. Lightly coat a wok or large skillet with cooking spray (I use avocado) or a thin layer of water and heat to medium heat. Add the peppers and any other vegetables you want to incorporate. Cook, stirring, about 3-4 minutes, or until your vegetables are becoming a bit tender.
4. Increase the heat to medium high. Add beansprouts, reserving some sprouts if desired for topping, and cook approximately 1 minute. Add the noodles and peanut sauce. Cook, stirring, 3-4 minutes until the noodles are coated with sauce and warmed through. Serve garnished as desired.

Nutrition Facts

Calories

411

Fat

12 g

Sat. Fat

2 g

Carbs

61 g

Fiber

7 g

Net carbs

54 g

Sugar

9 g

Protein

19 g

Sodium

900 mg

Cholesterol

0 mg