1. Sprout Salad
Ingredients:
- 1 cup mixed sprouts (alfalfa, mung bean, radish)
- 1 small cucumber, diced
- 1 small tomato, diced
- 1 small red onion, finely chopped
- 1/4 cup chopped fresh cilantro
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the mixed sprouts, cucumber, tomato, red onion, and cilantro.
- In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss well to combine.
- Serve immediately for a fresh and crunchy salad.
2. Sprouted Chickpea Hummus
Ingredients:
- 1 cup sprouted chickpeas
- 1/4 cup tahini
- 2 tablespoons olive oil
- 1 clove garlic, minced
- 2 tablespoons lemon juice
- 1/2 teaspoon cumin
- Salt to taste
- Water as needed
Instructions:
- Place the sprouted chickpeas, tahini, olive oil, garlic, lemon juice, cumin, and salt in a food processor.
- Blend until smooth, adding water as needed to reach the desired consistency.
- Transfer the hummus to a bowl and drizzle with a bit of olive oil.
- Serve with fresh vegetables, pita bread, or use as a spread in sandwiches and wraps.
3. Sprouted Lentil Soup
Ingredients:
- 1 cup sprouted lentils
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 can (14.5 ounces) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté until fragrant.
- Add the carrots and celery and cook until they begin to soften.
- Stir in the cumin, turmeric, and paprika.
- Add the sprouted lentils, diced tomatoes, and vegetable broth. Bring to a boil.
- Reduce the heat and simmer for about 20-25 minutes, or until the lentils are tender.
- Season with salt and pepper to taste.
- Serve hot, garnished with fresh herbs if desired.
4. Sprouted Grain Bread
Ingredients:
- 2 cups sprouted wheat berries
- 1 cup water
- 2 1/2 teaspoons active dry yeast
- 2 tablespoons honey
- 2 tablespoons olive oil
- 1 teaspoon salt
- 3-4 cups whole wheat flour
Instructions:
- In a blender or food processor, blend the sprouted wheat berries and water until smooth.
- In a large bowl, dissolve the yeast in a bit of warm water. Add the honey, olive oil, and salt.
- Mix in the sprouted wheat mixture.
- Gradually add the whole wheat flour until a dough forms.
- Knead the dough on a floured surface for about 10 minutes, until smooth and elastic.
- Place the dough in an oiled bowl, cover, and let rise until doubled in size (about 1-2 hours).
- Punch down the dough and shape it into a loaf. Place in a greased loaf pan.
- Let rise again until doubled (about 1 hour).
- Preheat the oven to 375°F (190°C). Bake the bread for 35-40 minutes, or until it sounds hollow when tapped.
- Cool on a wire rack before slicing.
5. Sprouted Bean Stir-Fry
Ingredients:
- 1 cup sprouted mung beans
- 1 red bell pepper, sliced
- 1 carrot, julienned
- 1 zucchini, sliced
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon fresh ginger, grated
- 2 tablespoons chopped green onions
- 1 tablespoon sesame seeds
Instructions:
- Heat the sesame oil in a large skillet or wok over medium-high heat.
- Add the garlic and ginger and sauté until fragrant.
- Add the bell pepper, carrot, and zucchini, and stir-fry until tender-crisp.
- Stir in the sprouted mung beans and soy sauce.
- Cook for an additional 2-3 minutes, until the sprouts are heated through.
- Garnish with green onions and sesame seeds before serving.