Discover the Power of Superfood Sprouts: 18 Delicious Recipes to Nourish Your Body and Soul!
Are you looking for a way to supercharge your meals with nutritious ingredients? Look no further than superfood sprouts! These tiny, but mighty, veggies are packed with vitamins, minerals, and antioxidants that can boost your energy levels, support digestive health, and even help to reduce inflammation. And the best part? They’re incredibly versatile and can be used in a wide range of recipes, from salads and stir-fries to sandwiches and smoothies.
In this article, we’ll explore 18 flavorful superfood sprouts recipes that will inspire you to get creative in the kitchen and nourish your body with the power of sprouts. From spicy mung bean stir-fry to crunchy lentil sprout salad, and from quinoa and broccoli sprout bowls to avocado and alfalfa sprout toast, we’ve got you covered.
Spicy Mung Bean Sprout Stir-Fry with Garlic and Chili
A flavorful and nutritious stir-fry that combines the crunch of mung bean sprouts, the pungency of garlic, and the heat of chili peppers.
Ingredients:
– 1 cup mung bean sprouts
– 2 cloves garlic, minced
– 1-2 chili peppers, sliced (depending on desired level of spiciness)
– 1 tablespoon vegetable oil
– 1 teaspoon soy sauce
– Salt to taste
Instructions:
1. Heat the vegetable oil in a wok or large skillet over medium-high heat.
2. Add the minced garlic and cook for 30 seconds, until fragrant.
3. Add the mung bean sprouts and cook for 2-3 minutes, stirring frequently, until they start to soften.
4. Add the sliced chili peppers and cook for an additional minute.
5. Season with soy sauce and salt to taste.
6. Serve immediately over rice or noodles.
Cooking Time: 5-7 minutes
Quinoa and Broccoli Sprout Salad with Lemon Tahini Dressing
This vibrant salad combines the nutty flavor of quinoa with the earthy sweetness of broccoli sprouts, all tied together with a tangy and creamy lemon tahini dressing.
Ingredients:
– 1 cup cooked quinoa
– 2 cups broccoli sprouts
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup tahini
– 1/4 cup water
– 1 tablespoon olive oil
– Salt and pepper to taste
– Chopped fresh parsley or cilantro for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. In a large bowl, combine cooked quinoa and broccoli sprouts.
3. In a blender or food processor, mix together lemon juice, tahini, water, and olive oil until smooth.
4. Pour the dressing over the quinoa-broccoli mixture and toss to combine.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 10-15 minutes
Avocado and Alfalfa Sprout Toast with Poached Eggs
A nutritious and delicious breakfast or brunch option that combines the creaminess of avocado, the nutty flavor of alfalfa sprouts, and the richness of poached eggs.
Ingredients:
– 2 slices whole grain bread
– 1 ripe avocado, mashed
– 1/4 cup alfalfa sprouts
– Salt and pepper to taste
– 2 large eggs
– Water for poaching
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Sprinkle the alfalfa sprouts over the avocado.
4. Poach the eggs by cracking them into a pot of simmering water and cooking for 3-4 minutes or until cooked to your liking.
5. Place the poached eggs on top of the avocado and sprouts.
6. Season with salt and pepper to taste.
Cooking Time: 15 minutes
Crunchy Lentil Sprout and Kale Buddha Bowl
Nourish your body and soul with this vibrant, plant-based bowl filled with the benefits of lentils, sprouts, and kale.
Ingredients:
– 1 cup cooked green or brown lentils
– 1/2 cup sprouted lentils (such as moong or mung beans)
– 2 cups curly kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– 1 teaspoon soy sauce (optional)
– Salt and pepper to taste
– Chopped fresh herbs like parsley or cilantro for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Toss the kale with 1 tablespoon olive oil, salt, and pepper on a baking sheet.
3. Roast the kale in the preheated oven for 10-12 minutes, or until crispy and golden brown.
4. In a small bowl, whisk together the remaining 1 tablespoon olive oil, apple cider vinegar, and soy sauce (if using).
5. Combine the cooked lentils, sprouted lentils, and roasted kale in a large bowl.
6. Drizzle the dressing over the top and toss to combine.
7. Garnish with chopped fresh herbs and serve.
Cooking Time: 25 minutes
Sunflower Sprout and Chickpea Hummus Wrap
A nutritious and flavorful wrap perfect for a quick snack or lunch on-the-go. This recipe combines the creamy goodness of hummus with the crunch of sunflower sprouts and the protein-rich chickpeas.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup sunflower sprouts
– 1/4 cup hummus
– 1 whole wheat tortilla
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or paprika for garnish
Instructions:
1. Spread the hummus evenly on the tortilla, leaving a small border around the edges.
2. Arrange the chickpeas and sunflower sprouts on top of the hummus.
3. Drizzle the olive oil over the filling and season with salt and pepper to taste.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap up tightly.
5. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: 5 minutes
Thai-Inspired Sprouted Peanut Noodle Salad
This refreshing salad combines the creamy richness of sprouted peanuts with the crunch of vegetable noodles and a tangy Thai-inspired dressing. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 1 cup sprouted peanut butter
– 8 oz vegetable noodles (such as zucchini or carrot)
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup chopped scallions
– 1/4 cup diced cucumber
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. Cook the vegetable noodles according to package instructions.
2. In a blender or food processor, combine sprouted peanut butter, soy sauce, honey, and lime juice. Blend until smooth.
3. Toss cooked noodles with mixed greens, scallions, cucumber, and dressing.
4. Serve immediately and season with salt and pepper to taste.
Cooking Time: 10-15 minutes
Roasted Sweet Potato and Radish Sprout Hash
A vibrant and flavorful twist on traditional hash browns, this recipe combines the natural sweetness of roasted sweet potatoes with the peppery bite of radish sprouts.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 bunch of radish sprouts, trimmed to desired size
– 2 tablespoons olive oil
– Salt and pepper, to taste
– Optional: garlic powder, chili flakes, or other seasonings of your choice
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Place the sweet potato cubes on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and sprinkle with salt and pepper.
4. Roast in the preheated oven for 20-25 minutes, or until tender and lightly caramelized.
5. Meanwhile, heat a non-stick skillet over medium-high heat.
6. Add the radish sprouts and cook for 2-3 minutes, stirring occasionally, until slightly softened.
7. Combine the roasted sweet potatoes and cooked radish sprouts in the skillet.
8. Season with additional salt, pepper, or other desired seasonings.
Cooking Time: About 30-35 minutes total
Superfood Sprout and Berry Smoothie Bowl
Start your day with a nutrient-packed smoothie bowl that combines the power of sprouts, berries, and other superfoods. This refreshing breakfast or snack is perfect for fueling your body and mind.
Ingredients:
– 1 cup mixed sprouts (alfalfa, broccoli, and mung bean)
– 1/2 cup frozen mixed berries
– 1/2 banana, sliced
– 1 tablespoon chia seeds
– 1 tablespoon hemp seeds
– 1 tablespoon unsweetened almond milk
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
– Toppings: sliced almonds, shredded coconut, and fresh berries
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Pour the mixture into a bowl.
3. Top with your choice of toppings.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Garlicky Stir-Fried Soybean Sprouts with Sesame Oil
A flavorful and healthy stir-fry dish that combines the nutty taste of soybean sprouts with the pungency of garlic, all infused with the rich aroma of sesame oil.
Ingredients:
– 1 cup soybean sprouts
– 2 cloves garlic, minced
– 2 tablespoons sesame oil
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the sesame oil in a wok or large skillet over medium-high heat.
2. Add the minced garlic and stir-fry until fragrant, about 30 seconds.
3. Add the soybean sprouts and stir-fry for 2-3 minutes, or until they start to soften.
4. Add the soy sauce and continue stirring for another minute, until the sprouts are tender but still crisp.
5. Season with salt and pepper to taste.
6. Garnish with chopped green onions if desired.
Cooking Time: 5-7 minutes
Mediterranean Sprouted Lentil and Feta Salad
A flavorful and nutritious salad that combines the nutty taste of sprouted lentils with the tanginess of feta cheese, perfect for a light lunch or dinner.
Ingredients:
– 1 cup sprouted green lentils
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped red onion
– 1/4 cup pitted Kalamata olives, sliced
– 2 tbsp extra-virgin olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Rinse the sprouted lentils and drain well.
2. In a large bowl, combine the lentils, feta cheese, red onion, and olives.
3. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
4. Toss gently to combine.
5. Garnish with fresh parsley or thyme if desired.
6. Serve immediately.
Cooking Time: 10 minutes (includes rinsing the lentils)
Spicy Kimchi and Mung Bean Sprout Bibimbap
This vibrant Korean-inspired bowl combines the spicy kick of homemade kimchi with the nutty flavor of mung bean sprouts. Perfect for a quick and satisfying meal.
Ingredients:
– 1 cup cooked white rice
– 1/2 cup mung bean sprouts, rinsed and drained
– 1/4 cup Spicy Kimchi (recipe below)
– 1 tablespoon sesame oil
– 1 egg, beaten
– Optional: chopped green onions, toasted sesame seeds, and/or crispy bacon for garnish
Spicy Kimchi Recipe:
– 2 cups Korean chili flakes (gochugaru)
– 1/4 cup fish sauce
– 1/4 cup rice vinegar
– 1/4 cup water
– 2 cloves garlic, minced
– 1 small onion, thinly sliced
– 1/4 cup chopped scallions
Instructions:
1. Cook the rice according to package instructions.
2. In a pan, heat sesame oil over medium-high heat. Add mung bean sprouts and cook until tender, about 3-4 minutes. Set aside.
3. Pour Spicy Kimchi into a bowl and set aside.
4. In a separate pan, scramble in the egg and cook to desired doneness. Set aside with kimchi.
5. Assemble the bibimbap by placing cooked rice at the bottom of a bowl, followed by mung bean sprouts, scrambled egg, and Spicy Kimchi on top. Garnish with optional toppings, if desired.
Cooking Time: 15-20 minutes
Broccoli Sprout and Almond Pesto Pasta
This Broccoli Sprout and Almond Pesto Pasta is a nutritious and flavorful meal that combines the goodness of broccoli sprouts with the richness of almond pesto. Perfect for a weeknight dinner or a quick lunch, this recipe is easy to make and packed with vitamins and protein.
Ingredients:
– 8 oz pasta of your choice
– 1 cup broccoli sprouts
– 1/4 cup almond pesto (homemade or store-bought)
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the almond pesto over medium heat. Add garlic and cook for 1 minute.
3. Add broccoli sprouts to the skillet and cook for 2-3 minutes or until slightly tender.
4. Combine cooked pasta, broccoli sprout mixture, and parsley in a bowl. Season with salt and pepper to taste.
5. Top with Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Crunchy Sprout and Avocado Sushi Rolls
Elevate your sushi game with this innovative recipe that combines the crunch of sprouts with the creaminess of avocado. Perfect for adventurous eaters looking to mix things up!
Ingredients:
– 1 cup short-grain Japanese rice
– 1/2 cup water
– 1/4 cup sprouted broccoli or other crunchy sprout (such as alfalfa or mung bean)
– 2 ripe avocados, sliced
– 1 sheet of nori seaweed
– 1 tablespoon sesame oil
– Salt to taste
Instructions:
1. Prepare the sushi rice according to package instructions.
2. Cut the sprouts into small pieces and set aside.
3. Lay a sheet of nori seaweed flat on a cutting board.
4. Spread a thin layer of sushi rice onto the seaweed, leaving a 1-inch border at the top.
5. Arrange sliced avocado and crunchy sprouts horizontally across the middle of the rice.
6. Roll the sushi using a bamboo mat or your hands, applying gentle pressure to form a compact roll.
7. Slice into individual pieces and serve with sesame oil and salt to taste.
Cooking Time: 15-20 minutes (including preparation time)
Warm Farro and Clover Sprout Grain Bowl
This hearty grain bowl combines the nutty flavor of farro with the earthy sweetness of clover sprouts, perfect for a cozy and nourishing meal.
Ingredients:
– 1 cup farro
– 2 cups water or vegetable broth
– 1/4 cup olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup clover sprouts (or broccoli raab)
– Salt and pepper to taste
– Optional: nutritional yeast for extra cheesy flavor
Instructions:
1. Cook farro according to package instructions using water or broth. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add sliced onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in cooked farro, clover sprouts, salt, and pepper. Cook for about 5 minutes or until the sprouts are tender.
5. Serve warm, topped with nutritional yeast if desired.
Cooking Time: 20-25 minutes
Turmeric Roasted Cauliflower with Sprouted Chickpeas
Turmeric Roasted Cauliflower with Sprouted Chickpeas: A Flavorful and Nutritious Side Dish
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 teaspoon ground turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 cup sprouted chickpeas (cooked or raw)
– 2 cloves garlic, minced (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss the cauliflower florets with olive oil, turmeric, salt, and black pepper until well coated.
3. Spread the cauliflower mixture on a baking sheet in a single layer.
4. Roast in the preheated oven for 20-25 minutes or until tender and lightly caramelized, flipping halfway through.
5. If using garlic, sprinkle it over the roasted cauliflower during the last 5 minutes of cooking.
6. Meanwhile, heat the sprouted chickpeas according to package instructions (if raw) or use cooked chickpeas.
7. Once the cauliflower is done, toss it with the warm chickpeas and serve hot.
Cooking Time: 20-25 minutes
Superfood Sprout and Smoked Salmon Omelette
This nutrient-packed omelette combines the creaminess of smoked salmon with the earthy flavor of superfood sprouts, all wrapped up in a fluffy egg package.
Ingredients:
– 2 large eggs
– 1 tablespoon olive oil
– 1/4 cup superfood sprouts (such as broccoli or alfalfa)
– 2 slices of smoked salmon (about 1 ounce each)
– Salt and pepper to taste
– Fresh dill, chopped (optional)
Instructions:
1. Crack the eggs into a bowl and whisk them together with a fork.
2. Heat the olive oil in a small non-stick pan over medium heat.
3. Pour in the eggs and cook until the edges start to set, about 2-3 minutes.
4. Sprinkle the superfood sprouts and smoked salmon onto one half of the omelette.
5. Use a spatula to gently fold the other half of the omelette over the filling.
6. Cook for an additional 30 seconds to 1 minute, until the eggs are fully set.
7. Slide the omelette out of the pan and season with salt, pepper, and chopped fresh dill (if using).
8. Serve hot and enjoy!
Cooking Time: Approximately 5-6 minutes.
Spicy Sprouted Black Bean Tacos with Lime Crema
Elevate your taco game with these flavorful and nutritious Spicy Sprouted Black Bean Tacos, topped with a tangy and creamy Lime Crema.
Ingredients:
– 1 cup sprouted black beans
– 1/4 cup diced onion
– 2 cloves garlic, minced
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 6-8 corn tortillas
– Lime Crema (recipe below)
– Optional toppings: diced tomatoes, shredded lettuce, avocado, sour cream
Instructions:
1. Heat olive oil in a pan over medium-high heat. Add onion, garlic, and jalapeño; cook until softened, about 3-4 minutes.
2. Add sprouted black beans, cumin, smoked paprika, salt, and pepper. Cook for an additional 2-3 minutes, stirring occasionally.
3. Warm tortillas according to package instructions.
4. Assemble tacos by spooning the bean mixture onto a tortilla and topping with Lime Crema.
Lime Crema:
– 1 cup Greek yogurt
– 1 tablespoon freshly squeezed lime juice
– 1/2 teaspoon honey
Mix all ingredients until smooth. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 15-20 minutes
Herbed Goat Cheese and Sprout Stuffed Portobello Mushrooms
Elevate your dinner game with this flavorful recipe that combines the earthy taste of portobello mushrooms with the creamy richness of goat cheese and the nutritional boost of sprouts.
Herbed Goat Cheese and Sprout Stuffed Portobello Mushrooms
Ingredients:
– 4 large portobello mushrooms, stems removed
– 1/2 cup crumbled goat cheese (chèvre)
– 2 tablespoons chopped fresh herbs (parsley, chives, or thyme)
– 1/4 cup sprouts (broccoli, alfalfa, or mung bean)
– 1 clove garlic, minced
– Salt and pepper to taste
– Olive oil for brushing
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix goat cheese, herbs, sprouts, and garlic.
3. Brush the mushroom caps with olive oil.
4. Stuff each mushroom cap with the goat cheese mixture, dividing it evenly among the four mushrooms.
5. Season with salt and pepper to taste.
6. Bake for 15-20 minutes or until the mushrooms are tender and the filling is heated through.
Summary
Discover the power of superfood sprouts in 18 delicious and nutritious recipes! From spicy stir-fries to crunchy Buddha bowls, these dishes will elevate your meal game while providing a boost of essential vitamins and minerals. Try making a Spicy Mung Bean Sprout Stir-Fry with Garlic and Chili, or indulge in a Quinoa and Broccoli Sprout Salad with Lemon Tahini Dressing. Whether you’re looking for a quick snack or a satisfying meal, these superfood sprouts recipes have got you covered.
