Sprout Recipes

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:

  1. In a large bowl, combine the mixed sprouts, cucumber, tomato, red onion, and cilantro.
  2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
  3. Pour the dressing over the salad and toss well to combine.
  4. 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:

  1. Place the sprouted chickpeas, tahini, olive oil, garlic, lemon juice, cumin, and salt in a food processor.
  2. Blend until smooth, adding water as needed to reach the desired consistency.
  3. Transfer the hummus to a bowl and drizzle with a bit of olive oil.
  4. 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:

  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté until fragrant.
  2. Add the carrots and celery and cook until they begin to soften.
  3. Stir in the cumin, turmeric, and paprika.
  4. Add the sprouted lentils, diced tomatoes, and vegetable broth. Bring to a boil.
  5. Reduce the heat and simmer for about 20-25 minutes, or until the lentils are tender.
  6. Season with salt and pepper to taste.
  7. 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:

  1. In a blender or food processor, blend the sprouted wheat berries and water until smooth.
  2. In a large bowl, dissolve the yeast in a bit of warm water. Add the honey, olive oil, and salt.
  3. Mix in the sprouted wheat mixture.
  4. Gradually add the whole wheat flour until a dough forms.
  5. Knead the dough on a floured surface for about 10 minutes, until smooth and elastic.
  6. Place the dough in an oiled bowl, cover, and let rise until doubled in size (about 1-2 hours).
  7. Punch down the dough and shape it into a loaf. Place in a greased loaf pan.
  8. Let rise again until doubled (about 1 hour).
  9. Preheat the oven to 375°F (190°C). Bake the bread for 35-40 minutes, or until it sounds hollow when tapped.
  10. 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:

  1. Heat the sesame oil in a large skillet or wok over medium-high heat.
  2. Add the garlic and ginger and sauté until fragrant.
  3. Add the bell pepper, carrot, and zucchini, and stir-fry until tender-crisp.
  4. Stir in the sprouted mung beans and soy sauce.
  5. Cook for an additional 2-3 minutes, until the sprouts are heated through.
  6. Garnish with green onions and sesame seeds before serving.

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