Are you looking for ways to add some extra nutrition to your meals? Look no further than sprouts! These tiny, nutrient-packed veggies are a game-changer when it comes to healthy eating. Not only do they provide a boost of vitamins and minerals, but they also add texture and flavor to a variety of dishes.
In this article, we’ll explore 18 delicious recipes that showcase the versatility of sprouts. From savory stir-fries to sweet salads, there’s something for everyone on this list. Whether you’re a seasoned cook or just starting out in the kitchen, these recipes are sure to inspire you to get creative with your cooking.
So go ahead and give your taste buds (and your body) a treat by trying out some of these tasty sprout-based recipes!
Stir-Fried Sprouts with Garlic and Soy Sauce
This classic Chinese stir-fry recipe is a staple for any meal, packed with the nutty flavor of sprouts, savory garlic, and umami-rich soy sauce. It’s easy to make and ready in just 10 minutes!
Ingredients:
– 1 cup sprouts (broccoli, cauliflower, or mixed)
– 2 cloves garlic, minced
– 2 tablespoons vegetable oil
– 2 teaspoons soy sauce
– Salt and pepper, to taste
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the garlic and stir-fry for 30 seconds until fragrant.
3. Add the sprouts and stir-fry for 4-5 minutes, or until they start to soften.
4. Pour in the soy sauce and stir-fry for an additional minute, coating the sprouts evenly.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 10 minutes
Spicy Sprout and Avocado Salad
A refreshing twist on a classic salad, this Spicy Sprout and Avocado Salad combines the crunch of sprouts with the creaminess of avocado and a kick of heat from the jalapeño.
Ingredients:
– 1 cup alfalfa or broccoli sprouts
– 2 ripe avocados, diced
– 1/2 red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine the sprouts, avocado, and red onion.
2. Add the chopped jalapeño and toss gently to combine.
3. Squeeze the lime juice over the salad and season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
5. Just before serving, garnish with fresh cilantro leaves if desired.
Cooking Time: None! This salad is ready in just a few minutes.
Sprout and Quinoa Buddha Bowl
Nourish your body and soul with this vibrant bowl, packed with protein-rich sprouts, wholesome quinoa, and a medley of crunchy vegetables. This recipe is perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup alfalfa sprouts
– 1/2 cup shredded carrots
– 1/4 cup chopped cucumber
– 1/4 cup sliced red bell pepper
– 2 tablespoons olive oil
– 1 tablespoon soy sauce (optional)
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions.
2. Rinse alfalfa sprouts with cold water and pat dry.
3. In a large bowl, combine cooked quinoa, sprouts, carrots, cucumber, and red bell pepper.
4. Drizzle olive oil over the mixture and sprinkle soy sauce (if using).
5. Season with salt and pepper to taste.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Crispy Sprout and Chickpea Fritters
Crispy Sprout and Chickpea Fritters: A delicious and healthy snack or appetizer that combines the nutty flavor of sprouts with the creamy texture of chickpeas.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup finely chopped sprouts (broccoli, cauliflower, or a mix)
– 1/4 cup all-purpose flour
– 1/4 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon olive oil
– 1 egg, lightly beaten
– Optional: lemon juice and zest for added flavor
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, mash the chickpeas using a fork or potato masher.
3. Add the chopped sprouts, flour, baking powder, and salt. Mix well.
4. In a separate bowl, whisk together the olive oil and egg. Add this mixture to the chickpea mixture. Mix until a thick batter forms.
5. Using your hands, shape the batter into small patties (about 1 inch in diameter).
6. Place the fritters on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with salt if desired.
7. Bake for 20-25 minutes or until crispy and golden brown.
Cooking Time: 20-25 minutes
Sprout and Tofu Stir-Fry with Peanut Sauce
A flavorful and nutritious vegan dish that combines the crunch of sprouts, the creaminess of tofu, and the richness of peanut sauce.
Ingredients:
– 1 cup firm tofu, cut into small cubes
– 1 cup broccoli sprouts (or any other type of sprout)
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 tablespoons peanut butter
– 2 tablespoons soy sauce
– 1 tablespoon honey
– Salt and pepper to taste
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the tofu and cook until golden, about 3-4 minutes. Remove from pan and set aside.
3. Add the onion, garlic, and ginger. Cook until the onion is translucent, about 2-3 minutes.
4. Add the sprouts and stir-fry for 1-2 minutes or until tender.
5. In a small bowl, whisk together peanut butter, soy sauce, and honey.
6. Pour the peanut sauce over the tofu mixture and stir-fry everything together.
7. Cook for an additional minute to combine flavors.
8. Season with salt and pepper to taste.
9. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Roasted Brussels Sprouts with Balsamic Glaze
Elevate your side dish game with this sweet and savory recipe that brings out the best in Brussels sprouts. This simple yet impressive dish is perfect for any occasion.
Ingredients:
– 1 pound Brussels sprouts, trimmed
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup balsamic glaze (or reduced balsamic vinegar)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized, stirring occasionally.
4. Remove from the oven and drizzle with balsamic glaze.
5. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Sprout and Lentil Soup
This hearty soup combines the nutritional benefits of sprouts and lentils with aromatic spices, making for a deliciously healthy meal. Perfect for a chilly evening or a post-workout snack.
Ingredients:
– 1 cup cooked lentils
– 1 cup fresh sprouts (alfalfa or broccoli)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the cooked lentils, sprouts, cumin, smoked paprika, and vegetable broth.
5. Bring to a simmer and let cook for 20-25 minutes or until the flavors have melded together.
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 25 minutes
Fresh Sprout and Mango Summer Rolls
Transform the flavors of summer into a refreshing and healthy snack with these delightful Fresh Sprout and Mango Summer Rolls. Perfect for a quick pick-me-up or as an appetizer for your next gathering.
Ingredients:
– 1 package spring roll wrappers (usually found in the frozen food section)
– 1/2 cup fresh sprouts (such as mung bean or alfalfa)
– 1 ripe mango, diced
– 1 tablespoon honey
– 1 tablespoon soy sauce
– 1 tablespoon rice vinegar
– Salt to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Fill a large bowl with warm water and submerge the spring roll wrappers for about 10-15 minutes, or until they become pliable.
2. In a separate bowl, mix together honey, soy sauce, and rice vinegar.
3. Assemble the rolls by placing a few sprouts in the center of each wrapper, followed by a spoonful of mango and a drizzle of the honey-soy mixture.
4. Fold the bottom half of the wrapper over the filling, then fold in the sides and roll up tightly to form a compact cylinder.
5. Serve immediately, garnished with fresh cilantro leaves.
Cooking Time: 10-15 minutes (including soaking time)
Sprout and Sweet Potato Hash
A nutritious and flavorful side dish that combines the earthy taste of sprouts with the natural sweetness of sweet potatoes.
Ingredients:
– 1 large sweet potato, peeled and diced
– 1 cup alfalfa sprouts
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: garlic powder or paprika for added flavor
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, toss the sweet potato cubes with 1 tablespoon of olive oil, salt, and pepper until they are evenly coated.
3. Spread the sweet potatoes on a baking sheet lined with parchment paper and roast for 20-25 minutes, or until tender and lightly caramelized.
4. While the sweet potatoes are roasting, heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat.
5. Add the alfalfa sprouts to the skillet and cook, stirring frequently, until they are crispy and golden brown (about 5-7 minutes).
6. Once the sweet potatoes are done, add them to the skillet with the sprouts and stir to combine.
7. Season with salt, pepper, and any desired additional flavorings (such as garlic powder or paprika).
Cooking Time: Approximately 30-40 minutes
Warm Sprout and Farro Salad
This hearty salad combines the nutty flavor of farro with the earthy sweetness of warm sprouts, perfect for a comforting side dish or light lunch.
Ingredients:
– 1 cup cooked farro
– 1 cup fresh broccoli florets
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the broccoli florets with 1 tablespoon of olive oil, salt, and pepper on a baking sheet.
3. Roast in the preheated oven for 12-15 minutes, or until tender and slightly caramelized.
4. In a large bowl, combine cooked farro, roasted broccoli, lemon juice, and chopped parsley.
5. Toss to combine and season with salt and pepper to taste.
Cooking Time: 20 minutes
Sprout and Egg Breakfast Scramble
Start your day with a nutritious and flavorful breakfast that’s packed with protein, fiber, and vitamins. This Sprout and Egg Breakfast Scramble is a game-changer for anyone looking to add some excitement to their morning routine.
Ingredients:
– 2 eggs
– 1/4 cup sprouts (alfalfa or broccoli work well)
– 1 tablespoon butter
– Salt and pepper to taste
– 1 tablespoon chopped fresh parsley
Instructions:
1. Crack the eggs into a bowl and whisk until frothy.
2. Heat the butter in a non-stick skillet over medium heat.
3. Pour in the eggs and cook, stirring occasionally, until they’re almost set (about 2-3 minutes).
4. Add the sprouts to the eggs and stir to combine.
5. Season with salt and pepper to taste.
6. Use a spatula to gently scramble the mixture.
7. Garnish with chopped parsley and serve hot.
Cooking Time: 10-12 minutes
Crunchy Sprout and Apple Slaw
A refreshing twist on traditional slaws, this recipe combines the crunch of sprouts with the sweetness of apples for a delicious and healthy side dish or topping.
Ingredients:
– 1 cup broccoli sprouts
– 2 cups shredded apple (such as Granny Smith)
– 1/4 cup mayonnaise
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine broccoli sprouts and shredded apple.
2. In a small bowl, whisk together mayonnaise, apple cider vinegar, and honey until smooth.
3. Pour the dressing over the sprout-apple mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped fresh parsley if desired.
Cooking Time:
– Prep time: 10 minutes
– Total time: 15 minutes
Sprout and Mushroom Risotto
Elevate your risotto game with this creamy and nutritious dish featuring sprouts and mushrooms.
Ingredients:
– 1 cup Arborio rice
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 8 oz mixed mushrooms (button, cremini, shiitake), sliced
– 1/2 cup sprouts (alfalfa or broccoli)
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large saucepan over medium heat. Add onion and cook until translucent, about 3-4 minutes.
2. Add Arborio rice and cook for 1 minute, stirring constantly.
3. Add warmed broth, 1/2 cup at a time, stirring continuously and allowing each portion to absorb before adding the next.
4. After 20-25 minutes of cooking, add sliced mushrooms and cook until tender, about 5 minutes.
5. Stir in sprouts and Parmesan cheese. Season with salt and pepper to taste.
6. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 30-35 minutes
Grilled Chicken with Sprout and Herb Salsa
Elevate your grilled chicken game with this refreshing twist! This recipe combines the smoky flavor of grilled chicken with a vibrant sprout and herb salsa that’s perfect for topping burgers, salads, or just enjoying on its own.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup broccoli sprouts
– 1/2 cup fresh parsley, chopped
– 1/2 cup fresh dill, chopped
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt and pepper.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, combine broccoli sprouts, parsley, dill, and garlic in a bowl.
5. Drizzle olive oil over the salsa mixture and stir to combine.
6. Serve grilled chicken with salsa spooned on top.
Cooking Time: 12-15 minutes
Sprout and Black Bean Tacos
Elevate your taco game with this flavorful and nutritious recipe that combines the nutty goodness of sprouts with the savory taste of black beans.
Ingredients:
– 1 cup cooked black beans, warmed
– 1/2 cup mung bean sprouts, chopped
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 garlic clove, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4-6 corn tortillas
– Optional toppings: avocado, salsa, shredded cheese, cilantro
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the diced onion and cook until translucent, about 3 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the cumin and cook for 30 seconds.
5. Add the warmed black beans to the skillet and stir to combine with the onion mixture.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble tacos by spooning the black bean mixture onto a tortilla, followed by chopped sprouts and any desired toppings.
Cooking Time: 15-20 minutes
Garlic Butter Sautéed Sprouts with Almonds
Elevate your vegetable game with this flavorful side dish that combines the earthy taste of sprouts with the richness of garlic butter and crunchy almonds. Perfect for a quick weeknight dinner or as a special occasion addition.
Ingredients:
– 1 cup Brussels sprouts, trimmed and halved
– 2 tablespoons unsalted butter, softened
– 2 cloves garlic, minced
– 1/4 teaspoon salt
– 1/8 teaspoon black pepper
– 1/4 cup sliced almonds
– 2 tablespoons freshly squeezed lemon juice
Instructions:
1. In a large skillet, melt 1 tablespoon of butter over medium-high heat.
2. Add the garlic and sauté for 1 minute until fragrant.
3. Add the sprouts and cook for 5 minutes, stirring occasionally, until they start to brown.
4. Add the remaining 1 tablespoon of butter, salt, and pepper. Stir until melted and combined.
5. Remove from heat and stir in the almonds and lemon juice.
6. Serve hot, garnished with additional almonds if desired.
Cooking Time: 10-12 minutes
Sprout and Coconut Curry
A flavorful and nutritious curry that combines the goodness of sprouts with the creamy richness of coconut milk. This recipe is a perfect blend of Indian spices and fresh ingredients, making it a great option for a quick and healthy meal.
Ingredients:
– 1 cup sprouts (such as mung or alfalfa)
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon grated ginger
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can coconut milk
– Salt and pepper, to taste
– Fresh cilantro, for garnish
Instructions:
1. Heat oil in a large pan over medium heat.
2. Add onions, garlic, and ginger; sauté until the onions are translucent.
3. Add cumin, curry powder, turmeric, and cayenne pepper (if using); cook for 1 minute.
4. Stir in sprouts and coconut milk; bring to a simmer.
5. Reduce heat to low and let it cook for 10-12 minutes or until the sprouts are tender.
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro and serve hot.
Cooking Time: 15-18 minutes
Lemon-Parmesan Roasted Sprouts
Elevate your sprout game with this bright and savory recipe, perfect for a quick weeknight dinner or a flavorful side dish. Lemon and Parmesan cheese add a tangy and rich dimension to these tender roasted sprouts.
Ingredients:
– 1 pound fresh broccoli sprouts
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup grated Parmesan cheese
– Salt and pepper, to taste
– Optional: 1/4 teaspoon red pepper flakes for added heat
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss sprouts with olive oil, garlic, lemon juice, and Parmesan cheese.
3. Season with salt, pepper, and red pepper flakes (if using).
4. Spread the sprout mixture on a baking sheet in a single layer.
5. Roast for 20-25 minutes, or until tender and caramelized.
Cooking Time: 20-25 minutes
Summary
Get ready to sprout into healthy eating with these 18 delicious recipes! From savory stir-fries and hearty bowls to crispy fritters and sweet summer rolls, there’s something for everyone. Discover the versatility of sprouts as you explore recipes like Spicy Sprout and Avocado Salad, Sprout and Quinoa Buddha Bowl, and Garlic Butter Sauteed Sprouts with Almonds. Plus, enjoy innovative twists on classic dishes like Roasted Brussels Sprouts with Balsamic Glaze and Grilled Chicken with Sprout and Herb Salsa. Try one today and experience the flavor and nutrition of sprouts!