The taste of sprouts can range from being very mild in flavour like garbanzo sprouts to spicy like brown mustard sprouts. However you want to use sprouts in recipes is up to you, but here is a simple and tasty sprouts recipe that is always fun and easy to whip up when you are craving something nutritious and delicious.
Ingredients – 3 whole wheat bagels, 3 tomatoes, a garlic clove, a handful of your favourite sprouts, olive oil or grapeseed oil, sea salt/pepper to taste and basil to garnish. Optional: cheese.
Get 3 whole wheat bagels and slice them into about ½ an inch in slice. Each bagel should yield about 3 slices. Place the whole wheat bagel slices on to an oven tray and drizzle with grape seed oil or olive oil. Bake in an oven for about 10 minutes at 200c until crispy.
While the bagel slices are toasting, wash, core and dice the 3 tomatoes. Crush a garlic clove and combine with the diced tomatoes, 2 tablespoons of olive oil, sprouts and sea salt/pepper to taste. Divide the mixture between the warm bagel slices, garnish with basil and serve immediately. You can also bake cheese with the bagel slices and add the tomatoes on top.
Whatever sprout you choose in this sprouts recipe is really up to you, if you want something crunchier try adzuki, or if you want a sweeter sprout try spelt. The possibilities are endless as to what dishes you can create in a sprout recipe!
Learning how to grow alfalfa sprouts is super easy. Growing alfalfa sprouts are great for beginner’s as they are very easy to sprout. 60 ml – ¼ cup of dry seeds will yield about 3- 12 cups of sprouts. After you learn how to grow alfalfa sprouts you can use it in salads, in sandwiches, on soups or even to juice as it is very mild in taste.
It is recommended that you use a tray to learn how to grow sprout alfalfa sprouts as they have very tiny seeds and thus tiny sprouts. The tray method allows the sprouts to grow densely then removed as one sheet.
To start buy alfalfa seeds that are labelled for sprouting. Depending on which method you choose to sprout, the amount of seeds that you require will vary. Read the instructions on the package or start off with 1 tablespoon and vary the amount accordingly. Generally for a jar sprouter you will need 1-2 tablespoons of seeds.
Soak the seeds overnight for about 8-10 hours and then continue to rinse them twice a day in cold water for about 5-7 days. The alfalfa sprouts should then be ready to eat by the and about 3-5cm in length. Put your leftover sprouts in the fridge in an air tight zip-lock bag or container with a damp paper towel lining the inside.
Sprouting Tip – When growing alfalfa sprouts or any sprouts, give the sprouts sunlight in the last few days to develop chlorophyll which will increase the energy and nutritional value of the sprout.
That’s all there is to it! Growing alfalfa sprouts is super easy once you get the basics down.
Sprouts are full of nutrition and are so rich in vitamins, minerals, amino-acids, protein, chlorophyll and fibres. Here is a sprout nutrition breakdown for some of the most popular sprouts.
Alfalfa sprout nutrition – Alfalfa sprouts contain vitamins A, B2, C, D, niacin as well as minerals such as iron, magnesium, all 8 essential amino acids, protein, chlorophyll and fibres.
Fenugreek sprouts nutrition – Fenugreek sprouts contain, among other things, vitamins A, B1, B2, B5, D, lots of iron and phosphorus, niacin, pantothenic (acid, as well as saponin and choline).
Broccoli sprouts nutrition – Broccoli sprouts contain a large amount of calcium, chromium, iron, fluoride, iodine, potassium, copper, magnesium, manganese, sodium and phosphorus, as well as flavonoids, iso-flavonoids, glucosinolates, carotene, folic acid, vitamins, B1, B2, B6, C, E, K, polyphenols and mustard oils.
Lentils sprouts nutrition – Lentil sprouts contain, among other things, vitamins A, B1, B2, B3, B6, B12, plenty of vitamins C and E, iron, manganese, sodium, niacin, phosphorus and zinc.
Mung bean sprouts nutrition – Mung bean sprouts contain, among other things, vitamins A, B1, B2, B3, B12, C and plenty of iron, potassium, calcium, magnesium and phosphorus.
Red clover sprouts nutrition – Red clover sprouts contain vitamins C and E as well as essential oils, minerals and phytoestrogens (isoflavones), which are classes as secondary vegetable matter. Red Clover is particularly rich in isoflavonoids which have great affinities with female estrogens.
Wheat sprouts nutrition – Wheat sprouts contain, among other things, vitamins B1, B2, B3, B6, C and lots of E. They also contain iodine, potassium, plenty of calcium, manganese, sodium, niacin, pantothenic, phosphorus, sulphur and zinc.
Sprout Tip – Please note that sprout nutrition can vary based on the quality of the seed, how you grow it and when you eat them.
Learning how to grow sprouts from scratch is very simple. Here is a simple guideline for how to grow sprouts. You will need seeds, water, and a sprouter.
Buy Seeds – The seeds you buy must be high germination (90%+), preferably organic and labeled for sprouting. You can mix seeds with similar growing times or from the same family, but this is not recommended for beginners. It is recommended that you only grow one type of sprout at a time.
Soak the Seeds – After you figure out which type of sprouter you want to use to sprout, you need to soak the seeds in pure drinking water for 8-10 hours until soft.
Rinse the Seeds – Unless you are using an automatic sprouter, you need to rinse the sprouts twice a day for at least 30 seconds and no more than 12 hours apart. You can rinse a third time in hot weather. If you choose to use a jar or bag to sprout, you need to fill the jar with water and immerse the bag to rinse respectively.
Give them Light – Green leafy tray grown sprouts need daylight, but avoid direct sun as it can overheat them. Most jar and bag sprouts can be grown in the dark, but darkness is not required.
Harvesting the Sprouts – Depending on which method you use you will harvest the sprouts differently. Using the tray method for example, depending on what type of sprouts you are growing, may create a nice group of sprouts that you can remove by gently extracting as one sheet. With jar sprouters on the other hand you only need to open the lid and tilt all the sprouts out.
Storing Sprouts Properly – Once mature, store your sprouts in the refrigerator, ideally right in the grower. Plastic bags suffocate these living plants. Rinse once every 3 days to maintain moisture. Leafy green sprouts generally keep in the fridge for 7-14 days after maturity depending on variety and season. Bean/legume sprouts last 10-21 days. Store dry seeds in glass jar with sealed lids. Keep in a cool place, ideally away from heat and light.
Now that you have learned how to grow sprouts in these few east steps, go and try it for yourself, you will be amazed by how easy it is.
Another great thing about sprouting is that there are so many ways to sprout, all you have to do is choose the seed sprouter or method that you like best and stick with it. The 5 basic types of seed sprouters are tray, jar, bag, tube, or automatic.
The tray sprouter can be round or rectangle with holes or grids on the bottom. They enable leafy sprouts to grow straight and tall. Alfalfa and sunflower are two good examples of sprouts that would do well with this method of sprouting.
Sprouting Jars are an easy fast and convenient way to sprout. Just make sure your jar can be easily drained with sometime of filter at the top of the jar so the sprouts get sufficient drainage and air circulation.
Sprout bags are natural fiber sacks that provide air circulation and drainage on all sides. They don’t require much kitchen space and can even hang!
A Sprouting Tube is a plastic jar-like device with top and bottom perforated covers for better air circulation and drainage.
Automatic Sprouters use electricity and automatically rinse wheatgrass and sprouts for you so that you don’t have to worry about consistently watering your sprouts.
Each sprouter has its own set of pros and cons. For example, using an Automatic Sprouter does cost money to power, but on the other hand it allows you to put in the seeds and forget it. It’s up to you which type of sprouter you choose. You can also try different methods and see which one works best with your lifestyle.