Are you looking for a delicious way to add some extra nutrition to your meals? Look no further than sprouts! These tiny, nutrient-dense vegetables are packed with vitamins, minerals, and antioxidants. And the best part? They’re incredibly versatile and can be used in a wide variety of dishes.
From savory stir-fries to creamy soups, there’s a sprout-based recipe out there for everyone. Whether you’re a vegetarian or just looking for some healthy meal inspiration, we’ve got you covered. In this article, we’ll explore 18 delicious recipes that feature sprouts as the star ingredient. From Brussels sprouts to mung beans and everything in between, we’ll dive into the world of sprout-based cooking and share our favorite recipes with you.
Stir-Fried Brussels Sprouts with Garlic and Soy Sauce
A quick and flavorful side dish that highlights the sweet and earthy flavor of Brussels sprouts, elevated by the savory aroma of garlic and soy sauce.
Ingredients:
– 1 pound fresh Brussels sprouts, trimmed
– 2 cloves garlic, minced
– 2 tablespoons vegetable oil
– 2 tablespoons soy sauce
– Salt and pepper to taste
– Optional: 1 teaspoon grated ginger for added depth
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the garlic and cook, stirring constantly, until fragrant (about 30 seconds).
3. Add the Brussels sprouts and stir-fry for 5-7 minutes, or until they start to soften and caramelize.
4. Pour in the soy sauce and continue cooking for another minute, stirring frequently.
5. Season with salt and pepper to taste. If using ginger, add it during the last minute of cooking.
6. Serve hot, garnished with sliced green onions or toasted sesame seeds if desired.
Cooking Time: 10-12 minutes
Roasted Brussels Sprouts with Balsamic Glaze
Roasted Brussels Sprouts with Balsamic Glaze Recipe
Elevate the humble Brussels sprout with this sweet and tangy recipe that brings out their natural charm.
Ingredients:
– 1 pound fresh Brussels sprouts, trimmed
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup balsamic vinegar
– 2 tablespoons honey
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. Meanwhile, reduce balsamic vinegar in a small saucepan over medium heat until thickened, stirring occasionally (about 5-7 minutes).
5. Stir in honey until dissolved.
6. Toss roasted Brussels sprouts with the balsamic glaze and serve hot.
Cooking Time: 25-30 minutes
Spicy Sprouted Lentil Salad
A flavorful and nutritious salad that combines the benefits of sprouted lentils with a spicy kick from harissa and red pepper flakes.
Ingredients:
– 1 cup sprouted green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 tablespoon harissa
– 1 teaspoon red pepper flakes
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 2 tablespoons lemon juice
Instructions:
1. In a medium bowl, combine the lentils, olive oil, harissa, red pepper flakes, onion, and garlic. Mix well.
2. Season with salt and pepper to taste.
3. Stir in the parsley and lemon juice.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: 10 minutes (prep) + 30 minutes (marinating)
Creamy Sprouted Mung Bean Soup
This nutritious soup is a perfect blend of creamy texture and nutty flavor, packed with the nutritional benefits of sprouted mung beans. A comforting and filling meal that’s ideal for any time of day.
Ingredients:
– 1 cup dried mung beans
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 2 tablespoons heavy cream or half-and-half (optional)
– Fresh cilantro leaves for garnish
Instructions:
1. Rinse the mung beans and soak them in water for at least 4 hours or overnight.
2. Drain and rinse the mung beans, then place them in a large pot with 2 cups of fresh water.
3. Add the olive oil, chopped onion, minced garlic, cumin, smoked paprika, salt, and pepper to the pot.
4. Bring to a boil, then reduce heat and simmer for 45-50 minutes or until the mung beans are tender.
5. Use an immersion blender to puree the soup to your desired consistency.
6. Stir in the heavy cream or half-and-half, if using.
7. Taste and adjust seasoning as needed.
8. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 45-50 minutes
Brussels Sprouts and Bacon Pasta
This hearty pasta dish combines the sweetness of roasted Brussels sprouts with the smokiness of crispy bacon, all tied together with a rich and creamy sauce. Perfect for a cozy night in or as a side dish to impress your dinner guests.
Ingredients:
– 8 oz pasta of your choice
– 1 lb Brussels sprouts, trimmed and halved
– 6 slices of bacon, diced
– 2 cloves of garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Cook pasta according to package instructions. Drain and set aside.
4. In a large skillet, cook bacon over medium heat until crispy. Remove from heat and set aside.
5. Add garlic to the same skillet and cook for 1 minute.
6. Combine cooked pasta, roasted Brussels sprouts, and crispy bacon in the skillet. Toss with Parmesan cheese and season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 35-40 minutes
Sprouted Chickpea Hummus
This creamy dip is a game-changer for healthy snackers and foodies alike. By using sprouted chickpeas, we’re increasing the nutritional profile of this classic hummus recipe.
Ingredients:
– 1 cup sprouted chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup water
– Optional: paprika, cumin, or other spices to taste
Instructions:
1. Drain and rinse the sprouted chickpeas.
2. In a blender or food processor, combine the chickpeas, lemon juice, tahini, garlic, and salt.
3. Blend until smooth, stopping to scrape down the sides of the blender as needed.
4. With the blender running, slowly pour in the olive oil and water.
5. Continue blending until the desired consistency is reached.
6. Taste and adjust seasoning as needed.
Cooking Time: 5-7 minutes
Quinoa Salad with Sprouted Beans
This quinoa salad is a flavorful and nutritious combination of protein-rich sprouted beans, whole grain quinoa, and fresh vegetables. Perfect for a quick lunch or dinner, this recipe is also great as a side dish or packed in a lunchbox.
Ingredients:
– 1 cup cooked quinoa
– 1 cup sprouted black beans (cooked)
– 1/2 cup diced red bell pepper
– 1/2 cup diced cucumber
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa and sprouted black beans.
2. Add the diced red bell pepper and cucumber.
3. Sprinkle with chopped parsley.
4. Drizzle with olive oil and lemon juice.
5. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes (quinoa cooking time)
Servings: 1-2
Brussels Sprouts and Parmesan Risotto
This creamy risotto is elevated by the sweet and earthy flavor of roasted Brussels sprouts, finished with a sprinkle of nutty Parmesan cheese.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1 cup Arborio rice
– 4 cups vegetable broth, warmed
– 1/2 cup grated Parmesan cheese
– 1 tablespoon butter
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender and caramelized.
3. In a large saucepan, heat butter over medium heat. Add Arborio rice and cook, stirring constantly, for 1-2 minutes.
4. Add warmed broth, 1/2 cup at a time, stirring continuously, until rice is cooked and creamy (about 20-25 minutes).
5. Stir in Parmesan cheese and roasted Brussels sprouts.
6. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 45-50 minutes
Sprouted Wheat Berry Bowl with Avocado
Nourish your body with this wholesome bowl filled with the nutty flavor of sprouted wheat berries, creamy avocado, and a hint of tangy feta cheese.
Ingredients:
– 1 cup sprouted wheat berries
– 2 cups water or vegetable broth
– 1 ripe avocado, diced
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Rinse the sprouted wheat berries and place them in a medium saucepan. Add water or broth, cover, and bring to a boil.
2. Reduce heat to low and simmer for 20-25 minutes, or until the wheat berries are tender.
3. Drain and let cool slightly.
4. In a large bowl, combine cooked sprouted wheat berries, diced avocado, crumbled feta cheese, and a drizzle of olive oil.
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley or cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Brussels Sprouts and Sweet Potato Hash
A sweet and savory twist on a classic hash, this recipe combines the earthy flavors of Brussels sprouts with the natural sweetness of roasted sweet potatoes. Perfect as a side dish or main course.
Ingredients:
– 1 pound Brussels sprouts, trimmed
– 2 large sweet potatoes, peeled and diced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1/4 cup crumbled bacon, chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and caramelized.
3. In a separate bowl, toss sweet potatoes with the remaining 1 tablespoon olive oil, salt, and pepper.
4. Spread sweet potatoes on a baking sheet in a single layer. Roast for 30-35 minutes, or until tender and lightly browned.
5. Once both vegetables are cooked, combine them on a serving platter. Top with crumbled bacon and chopped parsley, if desired.
Cooking Time: Approximately 50-60 minutes
Sprouted Lentil Tacos
Get ready to elevate your taco game with this nutritious and delicious recipe featuring sprouted lentils! This dish is a great source of plant-based protein, fiber, and vitamins.
Ingredients:
– 1 cup sprouted green or brown lentils
– 1/2 cup diced onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: shredded lettuce, diced tomatoes, avocado, salsa, cilantro
Instructions:
1. In a medium saucepan, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until softened (3-4 minutes).
3. Add the sprouted lentils, cumin, paprika, salt, and pepper. Cook for 5-7 minutes or until the lentils are tender.
4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the tacos with the lentil mixture and desired toppings.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Garlic Butter Sautéed Brussels Sprouts
A deliciously simple side dish that’s sure to please! This recipe brings out the natural sweetness of Brussels sprouts while adding a rich, savory flavor from garlic and butter.
Ingredients:
– 1 pound fresh Brussels sprouts, trimmed
– 2 cloves garlic, minced
– 4 tablespoons (1/2 stick) unsalted butter
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. Heat the butter in a large skillet over medium-high heat.
2. Add the garlic and sauté for 1 minute, until fragrant.
3. Add the Brussels sprouts, cut side down, in a single layer.
4. Cook for 5 minutes, or until they start to brown.
5. Toss the sprouts to coat with butter and garlic mixture.
6. Continue cooking for an additional 2-3 minutes, until tender and caramelized.
7. Season with salt, pepper, and red pepper flakes (if using).
8. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 10-12 minutes
Sprouted Black Bean Burgers
A flavorful and nutritious twist on traditional veggie burgers, these Sprouted Black Bean Burgers are packed with protein and fiber.
Ingredients:
– 1 cup sprouted black beans, rinsed and drained
– 1/2 cup cooked brown rice
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 egg, lightly beaten (optional)
– Your favorite burger toppings
Instructions:
1. In a medium bowl, mash the black beans using a fork or a potato masher until mostly smooth.
2. Add the cooked brown rice, chopped onion, minced garlic, olive oil, and cumin to the bowl with the mashed black beans.
3. Mix well until a thick batter forms. If using an egg, beat it lightly and add it to the mixture.
4. Divide the mixture into 4-6 portions, depending on desired burger size.
5. Shape each portion into a patty.
6. Cook the patties in a non-stick skillet or grill over medium-high heat for 3-4 minutes per side, until golden brown and crispy.
7. Serve immediately with your favorite toppings.
Cooking Time: 10-12 minutes
Brussels Sprouts Gratin with Gruyère
This creamy, cheesy gratin elevates the humble Brussels sprout to new heights, perfect for a special occasion or cozy night in. The caramelized sweetness of the roasted sprouts pairs beautifully with the nutty flavor of Gruyère.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup grated Gruyère cheese
– 1/2 cup heavy cream
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until caramelized.
3. In a large skillet, cook onion and garlic over medium heat until softened.
4. Combine roasted Brussels sprouts, cooked onion mixture, and Gruyère cheese in a 9×13-inch baking dish.
5. Pour heavy cream over the top and bake for an additional 10-15 minutes or until golden brown.
6. Garnish with fresh thyme leaves, if desired.
Cooking Time: 35-40 minutes
Sprouted Almond and Date Smoothie
This refreshing smoothie combines the nutritional benefits of sprouted almonds with the natural sweetness of dates, making for a healthy and delicious breakfast or snack option.
Ingredients:
– 1/2 cup sprouted almonds
– 1/4 cup pitted dates
– 1/2 banana, sliced
– 1/2 cup unsweetened almond milk
– 1 tablespoon chia seeds
– Pinch of salt
Instructions:
1. In a blender, combine sprouted almonds, dates, banana, almond milk, and chia seeds.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides as needed.
3. Add a pinch of salt and blend for another 10 seconds.
4. Pour into a glass and serve immediately.
Cooking Time: None
Brussels Sprouts Slaw with Lemon Dressing
Add a burst of citrusy flavor to your meals with this refreshing Brussels sprouts slaw! Made with tender greens, tangy lemon dressing, and a hint of sweetness, this recipe is perfect for topping sandwiches or salads.
Ingredients:
– 1 pound Brussels sprouts, trimmed and thinly sliced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the sliced Brussels sprouts, lemon juice, and olive oil.
2. Add the chopped parsley and minced garlic; toss until well combined.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This slaw is best served chilled.
Sprouted Green Pea and Mint Soup
This vibrant green soup is a perfect blend of springtime flavors, featuring sprouted green peas, fresh mint, and a hint of lemon. Perfect for a light lunch or as a starter for your next dinner party.
Ingredients:
– 1 cup sprouted green peas
– 2 cups vegetable broth
– 1/4 cup chopped fresh mint leaves
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 tablespoon lemon juice
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the sprouted green peas, vegetable broth, mint leaves, salt, and pepper.
5. Bring to a simmer and let cook for 15-20 minutes or until the soup has reached your desired consistency.
6. Stir in the lemon juice and serve warm.
Cooking Time: 20 minutes
Brussels Sprouts Chips with Sea Salt
Transform humble Brussels sprouts into a crispy, addictive snack by roasting them to perfection and seasoning with sea salt. This simple recipe yields a delicious treat that’s perfect for movie nights or as a healthy alternative to traditional chips.
Ingredients:
– 1 pound Brussels sprouts, trimmed
– 2 tablespoons olive oil
– 1/4 teaspoon sea salt
– Optional: Additional seasonings of your choice (e.g., garlic powder, paprika)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the Brussels sprouts in half and place them on a baking sheet lined with parchment paper.
3. Drizzle the olive oil over the sprouts and sprinkle with sea salt.
4. Roast for 20-25 minutes, or until the sprouts are tender and caramelized.
5. Remove from oven and let cool completely.
Cooking Time: 20-25 minutes
Summary
Discover the delicious world of sprout-based recipes! This collection features 18 mouth-watering dishes that showcase the nutritional benefits and versatility of sprouts. From classic Brussels sprouts recipes like Stir-Fried Brussels Sprouts with Garlic and Soy Sauce, Roasted Brussels Sprouts with Balsamic Glaze, and Brussels Sprouts and Bacon Pasta, to international flavors like Spicy Sprouted Lentil Salad and Quinoa Salad with Sprouted Beans, there’s something for everyone. Plus, explore the world of dips, soups, salads, and even burgers featuring sprouted ingredients. Get cooking and enjoy a healthier, tastier you!
