4 Simple Recipes Using Homegrown Sprouts (2024)

Having a lack of outdoor greenspace doesn’t mean you can’t enjoy homegrown fresh food. Sprouts are a quick, simple, and ridiculously healthy way to keep your localvore appetite satisfied, no matter what season it is. And we don’t just mean tossing them in your salad or on top of a sandwich. No, we’ve got some better ideas on how to incorporate fresh sprouts into your meals.

The following is an excerpt from Fresh Food from Small Spaces by R.J. Ruppenthal. It has been adapted for the web.

Vietnamese Sprouted Spring Rolls

Serves 2–3 as an appetizer course

This is a great appetizer. You can customize the ingredients depending on availability and preference. Dip the rolls in your favorite sauce, such as Thai hot sauce, hoisin sauce, sweet-and-sour sauce, or salad dressing.

For a simple Asian-inspired dipping sauce, combine 1 T cider vinegar or lime juice, 1 T sesame oil, 1 tsp soy sauce, and a few freshly chopped chives. For a peanutty version, substitute salad oil for the sesame oil and then stir in 1 T peanut butter.

Ingredients

  • 6 large egg roll wrappers (These are available in Asian grocery stores and many supermarkets. Alternately, you can use large iceberg lettuce or cabbage leaves. The cabbage leaves can be boiled first to make them more flexible.)
  • 2 oz. vermicelli or thin rice noodles, cooked according to label directions and drained
  • 1 cup alfalfa sprouts, clover sprouts, or baby lettuce leaves
  • 1/2 cup mung bean sprouts (raw or lightly stir-fried, per your preference)
  • 1 medium-sized cucumber, grated
  • 1 carrot, grated
  • 1 bunch cilantro
  • 1 handful of fresh mint

Some different options: 1/2 avocado, thinly sliced or 1/2 cup stir-fried tofu, thinly sliced or 1/2 cup stir-fried shiitake mushrooms or 1/2 cup coarsely grated red bell pepper

Procedure

  1. To make the rolls, take out the first egg roll wrapper and dip it in warm water for 30 seconds or until softened.
  2. Then lay it out flat on a plate or cookie sheet. Fill it as you would a burrito, leaving a little wrapper space on each end.
  3. Place cooked noodles into the wrapper lengthwise from end to end.
  4. Then add an equal part of each of the other ingredients, saving a few leaves of mint for a garnish.
  5. When it looks full, fold over the two ends of the wrapper. Then fold up the bottom, which should stick to each end, and roll it up to the top of the wrapper. Make sure that it all sticks well.
  6. Eat raw with dipping sauce (see instructions above). May also be pan-fried or deep-fried like an egg roll.
  7. Garnish with remaining mint leaves or extra cilantro.

Sprouted Lentil Burgers

Makes 12 burgers

Ingredients

  • 1 cup sprouted lentils (or your favorite sprouted beans), sprouted for 3 days.
  • 1/2 cup chopped walnuts
  • 1/2 cup cooked brown rice
  • 1 onion, chopped
  • 1 celery stalk, chopped
  • 1/2 cup red bell pepper, finely chopped
  • 1/2 cup mung bean sprouts, finely chopped
  • 1 egg or equivalent amount of egg substitute (can be omitted, but burgers may be crumbly)
  • 2 T olive oil, plus additional oil to cook the burgers
  • 2 T barbecue sauce
  • 1 tsp herbs (whatever you have on hand: parsley, thyme, oregano, marjoram, or rosemary)
  • Salt and pepper to taste

Other Options: 1/4 cup crumbled feta cheese or shredded hard cheese (Asiago, Parmesan, or Romano), 1/4 cup chopped olives, 1 tsp chili peppers, finely chopped, or a few shakes of hot sauce

Procedure

  1. Stir-fry onions, celery, red bell pepper, and mung bean sprouts in oil until onion is cooked. If any liquid remains, pour out and discard.
  2. Add herbs and a sprinkle of salt.
  3. In a bowl, combine lentils, chopped walnuts, and cooked brown rice.
  4. Add stir-fried vegetables and stir.
  5. Add optional ingredients (cheese, olives, and/or chili peppers) and stir. Taste mixture and adjust seasoning to your preference by adding more salt, pepper, herbs, or barbecue sauce as desired.
  6. Add egg and mix thoroughly.
  7. Heat oiled skillet to medium-high heat.
  8. Form mixture into small burgers, flatten as much as possible, and cook on medium high heat until bottom side is browned (about 5 minutes). You may cover pan for part of this time if you want to cook by steaming.
  9. Then flip over and cook other side equally, adding more oil to pan if needed.

Korean Soybean Sprout–Miso Soup

Serves 4–6

This is a hybrid version of two traditional Korean soup recipes, using miso and soybean sprouts for the soup base. It goes very well with steamed brown rice. You could also add meat or seafood to the broth if you wish.

Miso is a very salty fermented soybean paste that makes a terrific soup base; it is available in Asian grocery stores, health food stores, and many supermarkets. For a thin, mild soup start with 1 T of miso and add more as needed; 3T makes a thicker, saltier stew.

Ingredients

  • 8 ounces soybean sprouts, washed and with bean pod skins removed.
  • 1–3 T miso
  • 7–10 cups water
  • 1 zucchini squash, chopped into small cubes
  • 1 potato, chopped into small cubes
  • 1/2 package tofu, cut into small cubes
  • 1–2 cups chopped napa cabbage, or mustard, turnip or radish greens
  • 1 cup sliced mushrooms
  • 1 onion, chopped
  • 2 scallions, chopped
  • 3 cloves garlic, crushed or finely chopped

Optional: 1 small chili pepper, sliced, or a few shakes of hot sauce

Procedure

  1. Wash and cut the vegetables, mushrooms, and tofu.
  2. Put 5 cups water in a soup pot on high heat. Add the bean sprouts, cover, and bring to a boil.
  3. Turn it down and let this simmer for about 15–20 minutes to create a bean sprout broth.
  4. Stir in the miso.
  5. Add the onion, potato, and mushrooms. Turn the heat up to high again. Let the soup boil for a few minutes.
  6. Add the chopped zucchini, greens, and optional chili pepper. Let it boil a few minutes more, then turn down the heat to a simmer.
  7. Stir the soup and taste it. If it is too thin and bland, add more miso. If it is too strong and salty, add more water.
  8. Add in the chopped scallions and tofu. Cook about three more minutes.
  9. Add the crushed garlic. Stir well, cover, turn off the heat, and let it sit for a few minutes before serving.

Preparing Soybean Sprouts for Stir-fries

Soybean sprouts are tough and need to be cooked before eating. They are delicious in stir-fried side dishes or main courses, but they may take more cooking time to make them soft enough to be edible and digestible.

This blanching method both softens the sprouts and removes any bitterness, while the cooked sprouts still taste fresh. If you precook them as directed here, then you can stir-fry the soybean sprouts with anything you wish, including vegetables, noodles, mushrooms, tofu, or the meat of your choice.

Ingredients

  • 8 ounces soybean sprouts, washed and with bean pod skins removed
  • Medium-sized pot of hot water with 2–3 T salt added

Procedure

  1. Bring the water to a boil.
  2. Add salt and stir.
  3. Add the bean sprouts to boiling water.
  4. Let the water boil for another minute and turn it off.
  5. Place pasta strainer in the sink.
  6. Pour out the boiling water and sprouts over the strainer.
  7. Cool down the sprouts by running cold water over them.

These blanched sprouts can now be added to any stir-fry dish. They are a great addition to Asian noodle recipes and vegetable side dishes. For a very simple, plain side dish, stirfry the blanched sprouts with 1 clove crushed garlic, 1 finely chopped scallion, 2 tsp soy sauce, 1 tsp cooking oil, ½ tsp roasted sesame oil, and a handful of sesame seeds. Optional: pinch of crushed red pepper. Withhold the sesame oil and seeds until the end. Cook other ingredients quickly, and add the sesame oil just as you turn off the heat. Sprinkle sesame seeds on top.

Recommended Reads

Unlock the Secret to the Perfect Salad with Soil Sprouts

How to Make Naturally Fermented Raw Soda

4 Simple Recipes Using Homegrown Sprouts (2024)

FAQs

What can I do with fresh sprouts? ›

Cooking with Sprouts
  1. Add to tossed salads (All types of sprouts)
  2. Use in coleslaw (Alfalfa, broccoli, cabbage, clover, radish)
  3. Try in potato salad (mung bean, lentil)
  4. Try in wraps and roll-ups (alfalfa, sunflower, radish)
  5. Stir-fry with other vegetables (alfalfa, clover, radish, mung bean, lentil)
Oct 23, 2018

How do you use homegrown sprouts? ›

11 Delicious Ways to Eat Your Homegrown Sprouts
  1. 1 | Sandwiches. A super simple way to introduce sprouts into your diet is by adding them to any meat or veggie-based sandwich. ...
  2. 2 | Superfood Salads. ...
  3. 3 | Veggie Burgers. ...
  4. 4 | Wraps and Rolls. ...
  5. 5 | Dips and Spreads. ...
  6. 6 | Stir-Fries and Sautés. ...
  7. 7 | Toasts. ...
  8. 8 | Soups.

What is the healthiest way to eat sprouts? ›

Many people consume raw sprouts daily and yet have never faced any trouble. However, for your safety, put some oil in the pan and saute the sprouts for a while to kill the bacteria or can either boil in salt water for 5-10 minutes. Cooking them is even better for your digestive system and the absorption of nutrients.

Are homegrown sprouts good for you? ›

Sprouts are rich in a number of important nutrients. While the specific ratio of nutrients varies depending on the type of sprout, they generally contain high levels of folate, magnesium, phosphorus, and vitamin K. In fact, they have higher amounts of these nutrients than fully-grown versions of the same plants.

What are the best sprouts to eat raw? ›

Raw sprouts like alfalfa, clover, radish, onion and mung bean add color, texture and flavor to dishes. They can be enjoyed cold in sandwiches and salads or warm in stir-fries. Sprouts are also a nutrient-dense food. One cup of alfalfa sprouts has a mere 8 calories and is a good source of vitamin K.

Do you wash sprouts before eating them? ›

Handling Sprouts at Home

Keep sprouts refrigerated at 40°F or below. Store sprouts in clean containers. Wash hands properly with hot running water before touching sprouts. Wash sprouts with cool running water directly before use.

How long do homegrown sprouts last? ›

To store the sprouts, drain them very well, the place them in the fridge in a lidded container lined with paper towels. They will keep for at least a week, but once you've tried fresh sprouts they probably won't last that long! And once your batch is done, it's the perfect time to start another!

How do you prepare sprouts before eating? ›

Preparing/cooking

Wash your hands thoroughly with warm water and soap for at least 20 seconds, before and after handling sprouts. Rinse sprouts in cool, running water before cooking them. Ensure sprouts are thoroughly cooked before eating them.

How many sprouts should I eat a day? ›

Choosing how much broccoli or broccoli sprouts to eat is really up to individual tolerance. Isothiocyanates are inherently bitter, and the human body naturally resists the intake of bitter foods. Aiming for 2 to 4 ounces of sprouts per day is a reasonable and healthy goal.

Which sprout has highest protein? ›

CHICKPEA SPROUTS

They are also more protein-rich than other sprouts and are packed with many nutrients such as Vitamin C and iron. Since chickpeas are larger, they need to be soaked for longer and require more frequent rinsing and draining.

Why not to eat sprouts everyday? ›

Sprouts have been found to cause salmonella, e coli bacteria and virus attack in the body. This is caused when low quality sprouts are used. People have developed bouts of fever and diarrhea when low quality sprouts were consumed, and some people developed abdominal cramps.

What is the best time to eat sprouts? ›

It is best to eat sprouts anytime from breakfast to noon because of how these complex foods can provide you with a ton of energy that can fuel you for an entire day. Meanwhile, when eaten at night, sprouts might end up making you restless because you'd still be digesting the sprouts as you sleep.

Does sprouts help in hair growth? ›

Promotes Hair Growth

Intake of sprouts is also beneficial in the case of men who face the risk of premature balding as it extensively promotes blood circulation in the scalp and helps in new hair growth. Being high in antioxidants, even premature greying of hair can be averted if sprouts are consumed regularly.

Are sprouts healthier if it's raw or cooked? ›

For those seeking maximum nutrient absorption and fibre benefits, raw sprouts might be the go-to choice. However, if you prioritise food safety and ease of digestion, boiled sprouts emerge as a safer option.

Are sprouts better than broccoli? ›

Both broccoli and broccoli sprouts are full of healing antioxidants, although broccoli sprouts has 50-100 times more healing properties than the big bundles of broccoli you might buy. The mystery healing ingredient is known as sulforaphane, which is extracted when chewing and breaking down the sprout into healing bits.

How long do fresh sprouts last in the fridge? ›

Refrigeration is the only effective food storage method for storing fresh sprouts. Sprouts last up to six weeks when properly refrigerated. Once you've harvested your sprouts, learn how to prep and store sprouts in the fridge.

Can you freeze fresh uncooked sprouts? ›

You can you freeze uncooked Brussels sprouts, but you'll need to be aware that they may be a little softer than if you blanched them (so keep an eye on the cooking time). Plus, they won't keep in the freezer for as long. You should also try to cook with them straight from frozen so they don't defrost first.

Should sprouts be eaten raw or cooked? ›

Although not everyone faces any adverse effects on consuming raw sprouts, it is always good to cook your sprouts before you eat them. You may sauté your sprouts for 5-10 minutes with a little butter or oil in a pan before eating them. Alternatively, you can boil your sprouts with a little salt for about 10-15 minutes.

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Jonah Leffler

Last Updated:

Views: 5379

Rating: 4.4 / 5 (45 voted)

Reviews: 92% of readers found this page helpful

Author information

Name: Jonah Leffler

Birthday: 1997-10-27

Address: 8987 Kieth Ports, Luettgenland, CT 54657-9808

Phone: +2611128251586

Job: Mining Supervisor

Hobby: Worldbuilding, Electronics, Amateur radio, Skiing, Cycling, Jogging, Taxidermy

Introduction: My name is Jonah Leffler, I am a determined, faithful, outstanding, inexpensive, cheerful, determined, smiling person who loves writing and wants to share my knowledge and understanding with you.