Moyashi itame (Stir-fried Beef and Bean Sprouts with Mustard)

Gyuniku to moyashi no mustard itame（牛肉ともやしのマスタード炒め）

What kind of dish is Moyashi itame ??

This dish features a savory stir-fry of beef and bean sprouts, perfectly seasoned with the zesty kick of mustard.

Moyashi (bean sprouts) are a true ‘best friend’ to Japanese households because they are incredibly budget-friendly.

While many Japanese stir-fries rely on the classic soy-and-sugar combo, this dish breaks the routine with grain mustard.

The zesty, sophisticated accent of the mustard creates a perfect harmony with the savory beef. It’s an unexpected yet addictive combination that you’ll find yourself making over and over again!

💡 Cooking Tips & Variations

Choice of Mustard: I highly recommend using Whole Grain Mustard (Tsubu Mustard). The popping texture of the mustard seeds adds a delightful accent to the crunchy bean sprouts. If you prefer a smoother texture, Dijon mustard also works well, but start with a smaller amount as it can be sharper.

Meat Substitutions: While the richness of beef is excellent with mustard, you can easily substitute it with thinly sliced pork belly or loin. Pork also pairs wonderfully with the butter-soy-mustard flavor profile!

Extra Crunch: If you can’t find paprika, sliced snap peas or green bell peppers make a great colorful substitute.

What kind of food is moyashi??

Moyashi (bean sprouts) are a type of sprout vegetable. These are grown by soaking seeds—such as mung beans, soybeans, or barley—in water and allowing them to germinate in a dark environment.

Common examples of sprout vegetables include daikon radish sprouts (kaiware), broccoli sprouts, and alfalfa.

In a broader sense, this category also includes vegetables like asparagus, udo, mitsuba, ginger, and Japanese ginger (myoga).

The primary ingredients for bean sprouts include mung beans, peas, and soybeans.

In Japan, these are commonly known as “Moyashi” or “Tomyo” (pea sprouts), both of which are highly popular due to their affordability.

Although pea sprouts come from beans, their crisp taste and appearance are actually quite similar to daikon radish sprouts.

🗾The History and Varieties of Moyashi in Japan

While moyashi was consumed in certain regions as far back as the Heian period, it only became a widespread staple after the Meiji period.

Today, the raw ingredients for moyashi produced in Japan—mung beans, black mappe beans, and soybeans—are primarily imported from countries like China, Thailand, and Myanmar. It is quite rare to find moyashi made from 100% domestically grown seeds.

Soybean Sprouts: Generally, when people say “bean sprouts,” they are referring to the soybean variety. Since they are derived from soybeans, they are packed with nutritional benefits, including potassium, protein, and dietary fiber.
Mung Bean Sprouts: These are the most widely distributed and commonly found variety in supermarkets.
Black Mappe Bean Sprouts: These have a unique texture and flavor that has earned them a very loyal following.

💡 Recommendation: If you enjoy moyashi, I also highly recommend my Nirabuta recipe!　👉　Nirabuta (Pork Stir Fry Recipe With Chinese Chive)

📋 NUTRITION FACTS (Per Serving) : Moyashi itame (Stir-fried Beef and Bean Sprouts with Mustard)

Calories: 75 kcal
Protein: 5.3 g
Fat: 4.6 g
Carbohydrates: 3.0 g
Salt Equivalent: 1.0 g

🛒 INGREDIENTS (Serves 3) : Moyashi itame (Beef and bean sprouts stir-fry)

Beef shoulder loin: 60g
Bean sprouts: 150g
Paprika (Bell pepper): 25g
Butter: 3g
Salt: 1g
Pepper: To taste
Soy sauce: 10g
Grain mustard: 8g

🍳 HOW TO MAKE Moyashi itame (Stir-fried Beef and Bean Sprouts with Mustard)

Prep the Beef: Cut the beef into easy-to-eat, bite-sized pieces.
Prep the Paprika: Slice the paprika into thin strips.
Stir-fry: Melt the butter in a pan and stir-fry the beef and bean sprouts. Season lightly with salt and pepper. High heat and short cooking time are key to keeping the bean sprouts crunchy.
Flavor: Add the soy sauce and grain mustard, stirring quickly to coat everything evenly.
Finish: Turn off the heat and toss in the paprika.
Pro Tip: Since paprika can be eaten raw and loses its vibrant color easily when overheated, always add it at the very end!

For a cleaner look and better texture, you can remove the roots of the bean sprouts, but it’s optional!

naokoan

Hi, I’m Naoko! I am a licensed Registered Dietitian in Japan, currently working in a hospital setting. My daily mission is to provide nutritious, healing meals to patients, ensuring that every dish supports their health and brings a smile to their face. My recipes are more than just cooking guides—they are built on scientific nutritional balance and clinical experience. Why I provide ingredients in grams (g): You might notice that all my recipes use precise gram measurements. This is because, as a dietitian, I believe that accuracy is the key to true health management. Whether you are tracking calories, managing salt intake, or simply want to recreate the exact flavor of a professional hospital kitchen, these measurements ensure your success and well-being. My Specialty: I specialize in high-pressure cooking and oven recipes that save time without sacrificing nutrition. My goal is to introduce the world to “Real Japanese Home Cooking”—dishes that are simple, budget-friendly, and body-friendly. I’m thrilled to share the wisdom of Japanese nutrition with you. Let’s cook our way to a healthier life!