You started sprouting? Congratulations! Your kitchen counter has never been more bountiful! In case you need ideas on what to do with your tiny crop, here are some simple sprout recipes, sorted by sprout type.
Veggie sprouts such as broccoli or radish are perfect for adding crunch to salads. Here’s a few of our best ideas:
- Vegetarian Crunch Wrap – Start with a whole wheat wrap and smear on your favorite hummus; options we recommend are sun-dried tomato, garlic, roasted red pepper, or plain. Cut red pepper into strips and place on the hummus, and then add on a mild cheese such as provolone. Top with your sprouts and wrap up!
- Asian Chop Salad – Salad lovers unite! This adaptable treat is perfect for weekday lunches! Start with a base of 1 cup chopped kale and 1 cup shredded purple cabbage, then intermix with your favorite veggies. Our suggestions? Try shredded carrots, edamame, chopped red peppers, and/or green onions. Add in ½ cup of your favorite sprouts, and then toss with your favorite Asian dressing and a handful of toasted sesame seeds.
- Chicken Ranch Wrap – Take your cream cheese to lunch with this savory treat! Just mix 1/2 package ranch salad dressing mix (more or less to taste) with 8 oz cream cheese and smear on your wrap. Top it with lunchmeat turkey, cucumbers, tomatoes, and sprouts and wrap up!
Bean sprouts such as those from the garbanzo or mung beans are perfect for stir-frys! Here are the basics you should know:
- For more authentic cooking, try sautéing your food in a sesame or peanut oil. In a pinch, however, canola or olive oil works just fine. Always give your pan or wok a couple of minutes to heat up after pouring the oil in.
- Proteins such as chicken thighs, shrimp, flank or sirloin steak are perfect for stir-frys but great dishes can be made without meat. Try staying veggie-centric and adding in a handful of cashews or even a firm, marinated tofu.
- Keep your veggie pieces uniform in size, so all can cook at the same rate. Also, stagger adding them into the dish by firmness (therefore cooking time); firm vegetables such as carrots and broccoli should go in a few minutes before your lighter items like sprouts.
- Store-bought stir-fry sauces are typically high in sodium and sugar. Take the extra time and make your own at home. You can find a great recipe online or make your own to taste by combining low sodium soy sauce, broth (chicken or veggie), sweetener (brown sugar, agave nectar, or honey), ginger, rice vinegar, oil (sesame or peanut) and/or garlic. Make it ahead of time and let your protein marinate for at least 20 minutes prior to cooking for the best flavor.
Do you have the perfect sprout recipe you’re dying to share? Tell us in the comments below or on our Facebook page!