6 recipes with delicious and fresh sprouts

The sprouts bring lightness and freshness to the dishes, but also many flavors and are ideal to complete a multitude of recipes. So, you can include them.

The sprouts bring lightness and freshness to the dishes, but also many flavors and are ideal to complete a multitude of recipes. We show your ideas to include them in your menus.

WHAT SPROUTS TO USE IN RECIPES

We have many types of sprouts available. Find out which foods each one combines best with.

• Alfalfa. It is ideal in sandwiches, tortillas and salads, and gives a light and decorative touch to canapés. Its flavor is reminiscent of pea and its texture is crunchy.
• Mungo. The so-called “green soy” or “soy” is the most popular of the sprouted legumes, tasty, tender and light. Apart from raw in all kinds of salads, it can be used in stir-fries and fillings.
• Wheat. With semi-germinated wheat, bulgur is made, and a type of bread with a sweet flavor that does not require yeast or sugar. It is ideal in sautéed, smoothie, salads and combined with legumes. Although gluten is transformed, it is not advisable for celiacs.
• Beetroot. Crunchy and exquisite, it is used in salads, sandwiches and as a decoration of dishes.
• Radishes. Its taste is similar to that of watercress. They are suitable for salads, tortillas and soups.
• Lentils. Large varieties need more soaking time. They are good for preparing purees, in salads and to accompany with cereals.
• Onion and leeks. They are excellent in salads, soups and fillings, and also with pasta, rice, cheese or vegetables.
• Chickpeas. They are delicious in salads, but can also be used, well crushed, to make a hummus or vegetable pate of chickpeas.

6 RECIPES WITH SPROUTS

The most common is to add sprouts to salads, although they can be used to prepare other recipes with delicious and original sprouts. Here are 6 recipes to enjoy.

SOAKING OF PUMPKIN PIPE SPROUTS AND RADISHES WITH WATERCRESS

INGREDIENTS (FOR 4 PEOPLE):

• 2 table oranges
• 2 spring onions
• 3 RAF tomatoes
• 12 black olives
• 1 cup sprouted pumpkin seeds
• 1 cup sprouted radishes
• A handful of fresh watercress
• 40 ml olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon mustard
• pepper
• salt

PREPARATION (15′):

1. Peel the orange and remove the segments with a fine knife. If you perform this operation on a plate, you can collect the orange juice and take advantage of it to make the sauce. Peel the spring onions and cut them into thin strips. Peel the tomatoes without blanching them and cut them into segments.
2. In a salad bowl mix the tomato with the spring onion, orange and olives and season with salt and olive oil. Divide into four plates and spread the watercress and sprouts on top.
3. To prepare the sauce, mix the reserved orange juice with a tablespoon of apple cider vinegar, a pinch of salt and pepper, a teaspoon of mustard and two of olive oil. Season the salad with the sauce and serve.

VARIANT:

Watercress sprouts can be replaced by others: alfalfa, beetroot, lentils …

NUTRITIONAL INFORMATION:

• Calories: 318
• Carbohydrates: 23 g
• Protein: 6 g
• Fat: 22 g
• Cholesterol: 0 mg

TABOULEH OF LENTIL AND MUNG BEAN SPROUTS WITH PINE NUTS

INGREDIENTS (FOR 4 PEOPLE):

• 250 g bulgur (broken wheat)
• 3 red tomatoes
• 1 cup sprouted lentils
• 1 cup sprouted mung beans
• 30 g pine nuts
• 4 branches of parsley
• 2 mint branches
• 2 tablespoons olive oil
• 1 lemon
• salt

PREPARATION (10’+12′ COOKING):

1. The bulgur can be prepared with some advance because it keeps well once done. Toast it lightly in a flat saucepan, cover with double volume of boiling water, season with salt and let cook covered for about twelve minutes. Once cooked, uncover, add a splash of olive oil and stir well so that the grain is loose. Pour into a bowl and let cool.
2. Blanch the tomatoes for a few seconds in boiling water, cool and peel them. Scoop and cut cubes. Chop the parsley branches and chop the mint leaves with the scissors. Toast the pine nuts lightly in the oven.
3. Wash the sprouts in hot water and mix with the bulgur and the rest of the ingredients, rectify salt and season with lemon juice and olive oil.

NUTRITIONAL INFORMATION:

• Calories: 231
• Carbohydrates: 34 g
• Protein: 8 g
• Fat: 7 g
• Cholesterol: 0 mg

LEEK VICHYSSOISE WITH APPLE AND BEETROOT CUBES

INGREDIENTS (FOR 4 PEOPLE):

• 1 bunch leeks
• 2 onions
• 2 potatoes
• 3 Fuji apples
• 600 ml water or vegetable broth
• 100 ml milk cream
• 1 packet germinated beetroot
• 1 lemon
• 40 ml olive oil and salt

PREPARATION (15’+22-30′ COOKING):

1. Clean and slice the leeks. Peel and chop the potatoes and onions.
2. In a saucepan, sauté the leek in half of the oil and, when it softens, add the onion and potato. Top with water or vegetable broth and boil for 20 minutes or until vegetables are cooked.
3. Meanwhile peel two apples, remove the heart, cut into slices and add to the saucepan two minutes before finishing cooking the vegetables. Crush everything well and add the rest of the oil. Rectify salt and, if you want a fine cream to remain, go through the Chinese. Let cool in the fridge.
4. At the time of serving, peel the remaining apple, dice it and sauté it in a little oil. Drizzle with lemon juice and let cool.
5. Pour the cream into the soup, stir and serve with the sautéed apples and a good handful of germinated beets on top.

NUTRITIONAL INFORMATION:

• Calories: 232
• Carbohydrates: 22 g
• Protein: 6 g
• Fat: 13 g
• Cholesterol: 1 mg.

CANAPÉ WITH LEEK AND ALFALFA SPROUTS

INGREDIENTS (FOR 4 PEOPLE):

• 4 slices of English cereal bread
• 1 bunch of wild asparagus
• 30 g sunflower seeds
• 50 g vegetable cheese spread
• 150 g smoked salmon
• half a cup sprouted leek
• half a cup sprouted alfalfa
• 30 ml olive oil
• 2 branches of fresh dill

PREPARATION (10’+8′ COOKING):

1. Wash the asparagus, remove the hardest base from the stem and lightly sauté in a pan with a little olive oil. When they are almost ready, add the sunflower seeds and sauté for another minute.
2. Toast the slices of bread in the oven. Spread with the cheese and distribute the asparagus on top. Place a slice of salmon in each and crown with the sprouts. Spend a moment in the oven and decorate with some fresh dill branches.

VARIANT

At the end of the canapé passing, it through the oven, the sprouts soften a little; If a crunchier texture is preferred, it can be served cold.

NUTRITIONAL INFORMATION:

• Calories: 272
• Carbohydrates: 23 g
• Protein: 16 g
• Fat: 13 g
• Cholesterol: 14 mg.

ROLLED CREPES OF VEGETABLES WITH PARSLEY

INGREDIENTS (FOR 4 PEOPLE):

For the crepe dough:

• 250 ml vegetable milk
• 125 g flour
• 2 eggs
• 25 ml olive oil
• 4 branches of parsley
• a pinch of salt

For the filling:

• 1 zucchini
• 2 carrots
• 1 cup sprouted soybeans
• 1 cup sprouted onion
• pepper and salt

For the miso sauce:

• 2 tablespoons white miso
• 2 tablespoons sesame oil
• 2 tablespoons chopped parsley
• 1 tablespoon cold water

PREPARATION (15’+20′ COOKING + 20′ REST):

1. Mix all the ingredients of the crepe dough, crush and pass through a Chinese strainer. Let the dough stand for twenty minutes and add half of the well-chopped parsley. Then cook the crepes in a non-stick pan trying to make them as thin as possible. Once made, keep them warm by covering them with aluminum foil or a plate.
2. Dissolve miso in water. Slightly heat the sesame oil in a saucepan and add the diluted miso: add the parsley and remove from heat.
3. Peel the carrots, cut into thin slices and then into long strips. Wash the zucchini and, without peeling it, cut into strips diagonally ensuring that there is skin at both ends.
4. In a wok or skillet, sauté the carrot for five minutes, add the zucchini and sauté for another eight minutes. Finally, incorporate the soybean and onion sprouts, previously washed and drained, and salt and pepper to taste.
5. Remove the vegetables from the heat and fill the crepes with them. Roll and serve with the miso sauce.

NUTRITIONAL INFORMATION:

• Calories: 353
• Carbohydrates: 36 g
• Protein: 14 g
• Fat: 15 g
• Cholesterol: 164 mg.

MUESLI OF SPROUTS AND APPLE WITH KEFIR

INGREDIENTS (FOR 4 PEOPLE):

• 1 cup sprouted wheat
• 1 handful of germinated fenugreeks
• 1 cup rolled oatmeal
• 1 bowl of kefir
• 1 apple

PREPARATION (10′):

1. Wash and drain the sprouts. Peel the apple and dice it.
2. Mix both with the oat flakes and serve with the kefir very cold.

VARIANT:

If accompanied with grated carrot, onion and zucchini, and seasoned with salt, pepper, parsley and a splash of oil is a very refreshing starter.

NUTRITIONAL INFORMATION:

• Calories: 92
• Carbohydrates: 15 g
• Protein: 4 g
• Fat: 2 g
• Cholesterol: 2 mg.