Short answer: sprouts are everyday food in East Asian and Indian cooking, while microgreens in cooking are mostly a modern, chef-led trend. Match the green to the cuisine: shiso and wasabi mustard for Japanese, bean sprouts for Korean and Chinese, cilantro for Mexican and Thai, basil for Italian, and methi for Indian.
Sprouts and microgreens in cooking, by cuisine
| Cuisine | Sprouts | Microgreens | Try |
|---|---|---|---|
| Chinese | Mung bean sprouts | Pea shoots (dou miao) | Mung bean sprout stir-fry |
| Korean | Soybean sprouts | Mustard, radish | Korean bean sprout side dish |
| Japanese | Radish sprouts (kaiware) | Shiso, wasabi mustard | Sushi and soba garnish |
| Vietnamese | Mung bean sprouts | Cilantro, basil | Pho toppings |
| Indian | Moong, chickpea, methi | Cilantro, fenugreek | Sprouted methi paratha |
| Italian | Rarely | Basil, arugula | Pizza and pasta finish |
| Mexican | Rarely | Cilantro, radish | Tacos and ceviche |
| Middle Eastern | Chickpea, lentil | Parsley, mint-like herbs | Sprouted chickpea hummus |
East Asia: the home of bean sprouts
China: mung bean sprouts are stir-fried with garlic, added to noodles and spring rolls. Pea shoots, called dou miao, are a prized stir-fried vegetable.
Korea: soybean sprouts (kongnamul) are blanched and seasoned as a side dish, and cooked in soups and rice. See how to grow soybean sprouts.
Japan: radish sprouts (kaiware) add heat to salads and sushi. Shiso is a classic sushi herb, and its microgreen form is a chef favourite.
Vietnam: a pile of raw bean sprouts, basil and cilantro comes with pho. Note that raw sprouts carry a food-safety risk. Add them to the hot broth to cook them a little.
India: sprouts every day
Sprouted mung beans (moong) are used in salads like sprouts chaat, curries and pancakes. Fenugreek (methi) sprouts and leaves go into flatbreads and curries. Try sprouted moong salad or sprouts curry.
Europe and the Americas: microgreens in cooking
In Italian, French and Mexican cooking, microgreens are mostly a modern finishing touch. Basil and arugula microgreens top pizza and pasta. Cilantro and radish microgreens finish tacos and ceviche. See why chefs use microgreens.
Grow a world-cuisine tray
- Japanese: red shiso, wasabi mustard
- Italian: basil, arugula
- Mexican and Thai: cilantro
- Indian: fenugreek, mung beans
- Korean: soybeans and mustard
Cooking sprouts safely
Many traditional dishes cook sprouts, which is also the safest way to eat them. The FDA says higher-risk groups should not eat raw or lightly cooked sprouts, and Health Canada advises everyone to cook them.12
Seeds in this article
Frequently asked questions
Which cuisines use sprouts the most?
Chinese, Korean, Japanese, Vietnamese and Indian cooking all use sprouts often. Mung bean and soybean sprouts are especially common in East Asia, and mung and fenugreek sprouts in India.
How are microgreens used in cooking?
Mostly raw, as a finishing touch or salad. Chefs match the microgreen to the cuisine, such as shiso with sushi or cilantro with tacos.
Are bean sprouts eaten raw or cooked in Asian cooking?
Both, but they're very often blanched or stir-fried. Korean kongnamul, for example, is a cooked soybean sprout side dish.
What sprouts are used in Indian food?
Mung bean (moong), moth bean, chickpea and fenugreek (methi) sprouts are common. They're used in salads, curries and flatbreads.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
