Get ready to supercharge your meals with the incredible flavors and nutritional benefits of sprouts! In this article, we’ll explore 18 delicious and nutritious recipes that showcase the versatility and potency of these tiny powerhouses. From savory stir-fries to refreshing salads, and from breakfast parfaits to satisfying bowls, each recipe features a unique combination of sprouts, wholesome ingredients, and bold flavors.
Whether you’re looking for a quick and easy lunch or a show-stopping dinner party dish, these superfood sprout recipes are sure to inspire and delight. So why wait? Dive in and discover the world of sprouted culinary delights!
Spicy Mung Bean Sprout Stir-Fry with Garlic and Chili
A flavorful and nutritious stir-fry that combines the nutty taste of mung bean sprouts with the spicy kick from chili peppers and garlic. This quick and easy recipe is perfect for a weeknight dinner or as a side dish.
Ingredients:
– 1 cup mung bean sprouts
– 2 cloves garlic, minced
– 1 small onion, thinly sliced
– 1/4 cup chili peppers, diced (such as jalapeño or serrano)
– 2 tablespoons vegetable oil
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Optional: chopped green onions and toasted sesame seeds for garnish
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the garlic, onion, and chili peppers; stir-fry until the vegetables are tender-crisp (about 3-4 minutes).
3. Add the mung bean sprouts; stir-fry for an additional 2-3 minutes, until they’re slightly browned.
4. Season with soy sauce, salt, and pepper to taste.
5. Serve hot, garnished with chopped green onions and toasted sesame seeds if desired.
Cooking Time: 10-12 minutes
Quinoa and Broccoli Sprout Salad with Lemon Tahini Dressing
A nutritious and flavorful salad that combines the nutty goodness of quinoa with the crunchy sweetness of broccoli sprouts, all tied together with a tangy and creamy lemon tahini dressing.
Ingredients:
– 1 cup cooked quinoa
– 2 cups broccoli sprouts
– 1/2 cup chopped fresh parsley
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon tahini
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese (for added richness)
Instructions:
1. Cook quinoa according to package instructions.
2. In a large bowl, combine cooked quinoa, broccoli sprouts, and chopped parsley.
3. In a small bowl, whisk together lemon juice, tahini, garlic, salt, and pepper to make the dressing.
4. Pour the dressing over the quinoa mixture and toss to combine.
5. Taste and adjust seasoning as needed.
6. Garnish with feta cheese (if using) and serve.
Cooking Time: 15-20 minutes
Avocado and Alfalfa Sprout Toast with Poached Eggs
Start your day off right with this nutritious and delicious breakfast recipe that combines creamy avocado, crunchy alfalfa sprouts, and runny poached eggs on toasted bread.
Ingredients:
– 2 slices of whole grain bread
– 1 ripe avocado, mashed
– 1/4 cup alfalfa sprouts
– 2 large eggs
– Salt and pepper to taste
– Optional: red pepper flakes for added spice
Instructions:
1. Toast the bread until lightly browned.
2. Spread mashed avocado on each slice of toast.
3. Top with alfalfa sprouts.
4. Poach the eggs by cracking them into a pot of simmering water and cooking for 3-4 minutes, or until the whites are set and the yolks are still runny.
5. Place the poached eggs on top of the avocado and alfalfa sprouts.
6. Season with salt, pepper, and red pepper flakes (if using).
7. Serve immediately and enjoy!
Cooking Time: 15 minutes
Crunchy Lentil Sprout and Chickpea Buddha Bowl
A nutrient-packed bowl filled with the goodness of lentils, chickpeas, and crunchy sprouts. Perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup chickpeas, drained and rinsed
– 1/4 cup lentil sprouts (or mung bean sprouts)
– 2 tablespoons olive oil
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Optional: chopped scallions, shredded carrots, or sliced almonds for garnish
Instructions:
1. In a medium bowl, whisk together olive oil, soy sauce, and sesame oil.
2. Add cooked lentils, chickpeas, and lentil sprouts to the bowl. Toss until the ingredients are well coated with the dressing.
3. Season with salt and pepper to taste.
4. Serve in a bowl and garnish with chopped scallions, shredded carrots, or sliced almonds if desired.
Cooking Time: 5 minutes
Sunflower Sprout and Smoked Salmon Wrap with Cream Cheese
A refreshing and flavorful wrap that combines the nutty taste of sunflower sprouts with the smokiness of salmon, all wrapped up in a creamy cheese package.
Ingredients:
– 1/2 cup sunflower sprouts
– 6 oz smoked salmon, flaked
– 1/4 cup cream cheese, softened
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
– 1 large flour tortilla
– Optional: capers, chopped fresh dill
Instructions:
1. In a small bowl, mix together sunflower sprouts and flaked smoked salmon.
2. Spread the cream cheese evenly over the center of the tortilla, leaving a 1-inch border around the edges.
3. Top the cream cheese with the sunflower sprout and smoked salmon mixture.
4. Sprinkle salt and lemon juice to taste.
5. Add capers or chopped fresh dill if desired for extra flavor.
6. Roll up the wrap tightly and slice in half.
Cooking Time: 5 minutes
Thai-Inspired Sprouted Peanut Noodle Salad
Thai-Inspired Sprouted Peanut Noodle Salad Recipe
This refreshing salad combines the nutty flavor of sprouted peanuts with the crunch of noodles and a hint of Thai spices. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 1 cup sprouted peanuts
– 8 oz rice noodles
– 2 tbsp peanut butter
– 2 tbsp soy sauce
– 1 tsp grated ginger
– 1/4 cup chopped cilantro
– 1/4 cup diced mango
– Salt and pepper to taste
Instructions:
1. Cook the rice noodles according to package instructions. Drain and set aside.
2. In a blender or food processor, combine peanut butter, soy sauce, and ginger. Blend until smooth.
3. In a large bowl, combine the cooked noodles, sprouted peanuts, cilantro, and mango.
4. Pour the peanut sauce over the noodle mixture and toss to coat.
5. Season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 15 minutes
Roasted Beet and Radish Sprout Salad with Goat Cheese
Roasted Beet and Radish Sprout Salad with Goat Cheese
This vibrant salad celebrates the flavors of the season with roasted beets, crunchy radish sprouts, and tangy goat cheese.
Ingredients:
– 2 large beets
– 1 bunch of radish sprouts
– 1/4 cup crumbled goat cheese
– 2 tablespoons olive oil
– 1 tablespoon balsamic vinegar
– Salt and pepper to taste
– Fresh parsley leaves for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap the beets in foil and roast for 45-50 minutes, or until tender.
3. Meanwhile, trim the radish sprouts and slice into thin strips.
4. In a large bowl, combine roasted beets, radish sprouts, crumbled goat cheese, olive oil, and balsamic vinegar.
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley leaves.
Cooking Time: 50 minutes
Kale and Brussels Sprout Superfood Sauté
This vibrant sauté combines the nutritional powerhouse of kale and Brussels sprouts with aromatic garlic and ginger, making it a perfect side dish or light lunch.
Ingredients:
– 2 cups curly kale leaves, stems removed
– 1 cup Brussels sprouts, trimmed and halved
– 2 cloves garlic, minced
– 1-inch piece fresh ginger, grated
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes (for some heat)
Instructions:
1. In a large skillet or wok, heat the olive oil over medium-high heat.
2. Add the garlic and ginger; sauté for 1 minute until fragrant.
3. Add the Brussels sprouts and cook for 5 minutes, stirring occasionally, until they start to brown.
4. Add the kale and continue cooking for another 2-3 minutes, stirring frequently, until both greens are tender but still crisp.
5. Season with salt, pepper, and red pepper flakes (if using).
6. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Spirulina and Sprouted Chia Seed Smoothie Bowl
Boost your energy levels with this nutrient-packed smoothie bowl, featuring spirulina’s powerful antioxidants and sprouted chia seeds’ creamy texture.
Ingredients:
– 1 tablespoon spirulina powder
– 2 tablespoons sprouted chia seeds
– 1/2 cup frozen berries (such as blueberries or raspberries)
– 1/2 banana, sliced
– 1/4 cup unsweetened almond milk
– 1 tablespoon honey
– Pinch of salt
– Toppings: sliced almonds, shredded coconut, and fresh fruit
Instructions:
1. In a blender, combine spirulina powder, sprouted chia seeds, frozen berries, banana, almond milk, honey, and salt.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Pour the mixture into a bowl and top with sliced almonds, shredded coconut, and fresh fruit.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Turmeric-Ginger Sprouted Lentil Soup
This nourishing soup is a perfect blend of Indian-inspired flavors, with the added benefit of sprouted lentils for enhanced digestibility and nutritional value. This recipe makes 4-6 servings.
Ingredients:
– 1 cup sprouted green or brown lentils
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1-inch piece of fresh ginger, grated
– 1 teaspoon ground turmeric
– 1/2 teaspoon ground cumin
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– Fresh cilantro leaves for garnish
Instructions:
1. In a large pot, sauté the onions and garlic in a little water until softened.
2. Add the grated ginger, turmeric, cumin, cinnamon, and salt. Cook for 1 minute.
3. Add the sprouted lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Season with additional salt if needed.
5. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 45-50 minutes
Spicy Kimchi and Sprouted Soybean Bibimbap
This Korean-inspired dish combines the bold flavors of spicy kimchi with the nutty taste of sprouted soybeans, served over a bed of fluffy rice. A perfect blend of textures and tastes for a satisfying meal.
Ingredients:
– 1 cup short-grain rice
– 2 cups water
– 1/2 cup sprouted soybeans (cooked)
– 1/4 cup spicy kimchi (homemade or store-bought)
– 1 tablespoon sesame oil
– Salt and pepper to taste
– Optional: 1 egg, beaten (for serving)
Instructions:
1. Cook the rice according to package instructions.
2. In a separate pan, heat the sesame oil over medium-high heat. Add the cooked soybeans and stir-fry for 2-3 minutes or until lightly toasted.
3. To assemble the bibimbap, place a scoop of cooked rice in a bowl. Top with the sprouted soybeans, spicy kimchi, and any desired egg (if using).
4. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Mediterranean Sprouted Wheat Berry Salad with Feta
A refreshing and flavorful salad that combines the nutty taste of sprouted wheat berries with the tanginess of feta cheese, all tied together with fresh herbs and a zesty dressing.
Ingredients:
– 1 cup sprouted wheat berries
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tbsp olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Rinse the sprouted wheat berries and cook according to package instructions.
2. In a large bowl, combine the mixed greens, cooked wheat berries, crumbled feta cheese, chopped parsley, and mint.
3. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
4. Serve immediately, garnished with additional fresh herbs if desired.
Cooking Time: 15-20 minutes (including cooking time for sprouted wheat berries)
Roasted Sweet Potato and Sprouted Black Bean Tacos
Roasted Sweet Potato and Sprouted Black Bean Tacos: A flavorful and nutritious vegetarian twist on traditional tacos!
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 cup sprouted black beans, rinsed and drained
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 6 corn tortillas
– Optional toppings: avocado, salsa, shredded lettuce, diced tomatoes
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 1/2 tablespoon olive oil, cumin, smoked paprika, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 1/2 tablespoon olive oil over medium-high heat. Add onion and cook for 5 minutes or until translucent. Add garlic and cook for an additional minute.
4. Add sprouted black beans to the skillet and stir to combine with the onion mixture. Cook for 2-3 minutes or until heated through.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by spooning roasted sweet potatoes and black bean mixture onto tortillas.
Cook Time: 25-30 minutes
Pesto Pasta with Pea Sprouts and Toasted Pine Nuts
This vibrant and flavorful pasta dish is a perfect blend of Italian classicism and modern freshness, featuring the sweet and crunchy texture of pea sprouts and toasted pine nuts.
Ingredients:
– 8 oz. spaghetti
– 1/2 cup homemade or store-bought pesto
– 1 cup pea sprouts
– 1/4 cup toasted pine nuts
– 2 cloves garlic, minced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook spaghetti according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the pesto over medium heat. Add garlic and cook for 1 minute, stirring constantly.
3. Add cooked spaghetti to the skillet, tossing to combine with pesto sauce. Season with salt and pepper to taste.
4. Top pasta with pea sprouts and toasted pine nuts. If desired, sprinkle with Parmesan cheese.
5. Serve immediately, garnished with additional pea sprouts if desired.
Cooking Time: 15-20 minutes
Superfood Sprout and Berry Breakfast Parfait
A nutrient-packed breakfast that’s as vibrant as it is delicious! This parfait combines the power of sprouted grains, antioxidant-rich berries, and creamy yogurt for a morning boost.
Ingredients:
– 1/2 cup sprouted grain cereal (such as Kamut or spelt)
– 1 cup mixed berries (fresh or frozen, such as blueberries, raspberries, blackberries)
– 6 oz plain Greek yogurt
– 2 tbsp chia seeds
– 1 tsp honey or maple syrup (optional)
Instructions:
1. In a small bowl, mix together the sprouted grain cereal and chia seeds.
2. Spoon half of the cereal mixture into a glass or parfait dish.
3. Top with the mixed berries.
4. Dollop the Greek yogurt on top of the berries.
5. Repeat the layers, ending with the remaining cereal mixture.
6. If desired, drizzle with honey or maple syrup.
Cooking Time: 0 minutes (just assemble and serve!)
Garlic Butter Sautéed Sprouted Buckwheat with Mushrooms
Elevate your grain game with this flavorful and nutritious dish, combining the nutty taste of sprouted buckwheat with earthy mushrooms and a hint of garlic butter.
Ingredients:
– 1 cup sprouted buckwheat
– 2 tablespoons unsalted butter
– 1 small onion, finely chopped
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 3 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the sprouted buckwheat according to package instructions or by sautéing it in a pan with a little oil until lightly toasted.
2. In a large skillet, melt 1 tablespoon of butter over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the sliced mushrooms and cook until they release their moisture and start to brown, about 5 minutes.
4. Add the minced garlic and cook for an additional minute, stirring constantly.
5. Stir in the cooked sprouted buckwheat, season with salt and pepper to taste, and serve hot.
Cooking Time: 15-20 minutes
Spicy Sprouted Chickpea and Spinach Curry
This vibrant curry is a flavorful and nutritious twist on traditional chickpea dishes, incorporating the nutritional benefits of sprouted chickpeas and the freshness of spinach. Perfect for a quick weeknight dinner or as a side dish to impress.
Ingredients:
– 1 cup sprouted chickpeas
– 2 cups fresh spinach leaves
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon curry powder
– 1/4 teaspoon cayenne pepper
– Salt and pepper to taste
– 2 cups vegetable broth
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the diced onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the cumin, curry powder, and cayenne pepper; cook for 1 minute.
5. Add the sprouted chickpeas, spinach leaves, and vegetable broth. Bring to a simmer.
6. Reduce heat to low and let cook for 15-20 minutes or until the flavors have melded together and the spinach has wilted.
7. Season with salt and pepper to taste.
Cooking Time: 20 minutes
Fresh Sprouted Lentil and Cucumber Raita
Beat the heat with this light and revitalizing raita, perfect for hot summer days. This refreshing side dish combines the nutty flavor of sprouted lentils with the cooling sweetness of cucumbers.
Ingredients:
– 1 cup fresh sprouted green or brown lentils
– 2 cups water
– 1 large cucumber, peeled and grated
– 1/4 cup plain Greek yogurt
– 1 tablespoon lemon juice
– Salt to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. Rinse the sprouted lentils with cold water and drain well.
2. In a medium saucepan, combine the lentils and water. Bring to a boil, then reduce heat and simmer for 10-12 minutes, or until the lentils are tender.
3. Drain the cooked lentils and let them cool to room temperature.
4. In a large bowl, combine the cooled lentils, grated cucumber, yogurt, lemon juice, and salt. Mix well to combine.
5. Chill in the refrigerator for at least 30 minutes to allow flavors to meld together.
6. Serve cold, garnished with chopped cilantro or scallions if desired.
Cooking Time: 20-25 minutes (includes lentil cooking time)
Summary
Discover a world of flavors with these 18 nutritious recipes that feature superfood sprouts as the star ingredient. From spicy stir-fries to refreshing salads, and from creamy smoothies to savory curries, there’s something for everyone. Try making a Spicy Mung Bean Sprout Stir-Fry with Garlic and Chili, or a Quinoa and Broccoli Sprout Salad with Lemon Tahini Dressing. You can also enjoy Avocado and Alfalfa Sprout Toast with Poached Eggs, or create your own Buddha Bowl with Crunchy Lentil Sprouts and Chickpeas. Get inspired by these delicious and nutritious meal ideas!