Types of Sprouts and How to Cook With Them

Beans (legumes)

Mung, adzuki, lentil, soybeans, garbanzo beans (chickpeas), and Alaskan peas are the most popular types of sprouts. It’s sometimes a bit difficult to sprout the larger beans such as pinto and kidney beans because the larger the beans, the greater the chance of the beans fermenting. They’ll need to be rinsed often and stored in a place not exceeding 80 degrees Fahrenheit. Some sprouted legumes (soybeans, chickpeas, Alaskan peas) need to be blanched in boiling water for a few minutes before eating in order to destroy a protein-inhibiting enzyme called trypsin. Bean sprouts can be cooked in your food, but add them towards the end of the cooking.

Grasses

Alfalfa, radish, red clover, and onion seed sprouts are a few favorites. These types of sprouts are better eaten raw. Add spicy radish or onion sprouts to your favorite coleslaw or potato salad recipe.

Grains/Seeds

Wheat berries, sunflower seeds, millet, rye, barley, and sesame seeds are a few varieties. Add wheat sprouts to your yeast breads to produce a lighter, higher loaf. Try toasting wheat berries or sunflower seeds for a nuttier taste. (Find toasting instructions below within the Adzuki Bean Nut Mix Recipe) Use them in or on top of muffins or cookies

Advice on Buying Sprouts

Your supermarket may carry some varieties of fresh sprouts, plus seeds and beans for sprouting. Since sprouts are highly perishable, market sprouts are often past their peak. Don’t purchase sprouts in a produce section that’s sprayed with water because wet sprouts spoil easily. Ask the produce manager what the delivery days are for sprouts. Sprouts should be dry, crisp, odor-free, and without a “rusty” look.

How to Grow Sprouts

Supplies

• Large canning jar
• Wide rubber band
• Cheesecloth

Instructions

1. Rinse the measured amount of seeds or beans through a strainer. Pour into a clean jar with four times more lukewarm water than the amount of seeds. Store upright in a dark warm place (but not over 85 degrees Fahrenheit) such as in a cupboard or under the kitchen sink. Remember to place a “sprouts” sign on your refrigerator so you don’t forget they’re there and wind up with rotten-smelling sprouts a month from now.
2. Drain the seeds thoroughly through the screen by inverting the jar; when you’re done, save the water for soup or plants. Fill the jar with fresh lukewarm water, swishing the seeds around the jar.
   Repeat this process a few times, draining the water completely. Seeds should be moist but not wet. Rotate the jar so the seeds stick to the sides.
3. Place the jar on its side and return it to its dark, warm spot. Repeat the rinsing process, preferably three to four times daily (a minimum of two times). At least four times daily are recommended for soybeans and chickpeas. Within three to five days, the seeds will grow sprouts. If any of the sprouts grow mold or fuzz, discard them and save the rest.
4. When sprouts are the desired length, rinse and lay them on a dish towel in indirect sunlight for a few hours in order to develop the green chlorophyll (don’t do this with beans and sunflower seeds).
5. Store the sprouts in a covered plastic container in the refrigerator for up to one week.

Bean Sprouts Salad Recipe With Crunchy Rice

You might try using different varieties of rice. I use 1-1/2 cups cooked brown rice and 1/2 cup wehani or wild rice.

Ingredients

For Salad:

• 2 cups cooked brown rice (works best if rice is cooked at least one day before and refrigerated)
• 1-1/2 cups bean sprouts
• 1/2 cup water chestnuts, chopped or daikon radish
• 1 medium red or green pepper, chopped
• 1-1/2 cups broccoli, chopped
• 1 cup green onion, finely chopped
• 1 large stalk celery, finely chopped
• 1 cup chopped parsley

For Salad Dressing:

• 1/4 cup sesame seeds
• 2 medium cloves garlic, minced
• 2 teaspoon ginger root, peeled and minced, or 1/2
• teaspoon ground ginger 1/3 cup frozen orange juice concentrate, thawed
• 1 tablespoon canola or vegetable oil
• 1 tablespoon sesame or walnut oil
• 2 tablespoons tamari (or soy sauce)
• 1 tablespoon rice vinegar
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon sugar

Instructions

1. Toast sesame seeds in heated non-stick skillet for a minute on medium-high heat. Stir frequently (don’t let burn).
2. Whisk other salad dressing ingredients together or place in blender to mix.
3. Toss together salad ingredients, dressing, and sesame seeds.
4. Chill and serve.

Adzuki Bean Nut Mix Recipe

I use this mix to sprinkle on top of salads or steamed vegetables. It also makes a good snack food.

Ingredients

• 2 cups toasted* adzuki bean sprouts.
• 1 cup toasted* sunflower sprouts
• 1/2 cup coarsely chopped peanuts
• 1 clove garlic, minced or 1/2 teaspoon garlic powder
• 1/2 teaspoon celery salt
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/3 cup freshly grated parmesan or
• Romano cheese
• dash cayenne pepper

Instructions

1. To toast sprouts*, preheat oven to 350 degrees Fahrenheit.
2. Spread sprouts on a large cookie sheet and bake for approximately 15 minutes (5 to 8 minutes for wheat sprouts). The sprouts should be slightly crunchy but not dried out.
3. Mix all ingredients together.

Sprouted Hummus Recipe

Sprinkle cumin or paprika on top of hummus and serve with pita.

Ingredients

• 1-1/2 cups chickpea sprouts, blanched
• 2 medium cloves garlic
• 1/2 cup parsley
• 2 tablespoons olive oil
• 2 tablespoons tahini (sesame paste)
• 1/4 cup lemon juice
• 1/2 teaspoon tamari
• 1 teaspoon honey or sugar
• 1/4 teaspoon cayenne pepper
• dash of paprika

Instructions

1. Fill a saucepan with water and bring to a boil.
2. Pour in chickpea sprouts and turn off stove.
3. Let sit for five minutes; drain.
4. In a food processor or blender, purée chickpeas, garlic, and parsley.
5. Add rest of ingredients and blend.
6. Serve sprinkled with paprika. This will keep, if refrigerated in a plastic container, for about four days.

Red Pepper Quesadillas With Wheat Berry Sprouts

Ingredients

• 2 large whole wheat flour tortillas
• 1/2 teaspoon oil
• 3/4 cup grated cheese
• 1/2 roasted poblano or red pepper, sliced thin*
• 1/4 cup wheat berry sprouts
• 1 green onion, diced
• 1 tomato, chopped
• chopped cilantro (optional)

*Roasted peppers: Cut peppers into quarters lengthwise and remove seeds and stems. Arrange and flatten on a piece of foil, with inside of pepper face down. Place in oven or under broiler until blackened. Remove and fold foil over to make a tight package; leave for at least 10 minutes. Peel off blackened skin. Refrigerate in plastic container until needed (will keep in refrigerator up to three days).

Instructions

1. Place a non-stick 10-to-12 inch skillet containing a little oil over medium-high heat.
2. Fry each tortilla a few seconds on one side and remove.
3. Place one tortilla back in the pan, uncooked side down, and sprinkle cheese on cooked top.
4. Cover with other tortilla, uncooked side up.
5. Fry 30 seconds or so, flip over, and fry again.
6. Remove top tortilla and add peppers, sprouts, and green onion filling.
7. Place second tortilla on top again and slice quesadilla in quarters.
8. Serve topped with tomatoes and cilantro.

Vegetable Stir Fry Recipe With Sprouts

If you want to make this a meat dish, add one cup cooked chicken breast after you sauté garlic.

Ingredients

• 2 tablespoons peanut or walnut oil
• 3 garlic cloves, minced
• 3 cups brown rice, cooked the day before
• 1 tablespoon ginger root, peeled and minced
• 2 tablespoons tamari (soy sauce)
• 3 to 4 drops chili oil* or 1/2 teaspoon chili sauce*
• 2 cups broccoli or celery (steamed for five minutes), chopped into small pieces
• 1-1/2 cups mung bean or adzuki bean sprouts (or a combination of both)
• 3 green onions, chopped

Instructions

1. In non-stick skillet, sauté garlic in oil over medium-high heat.
2. Stir in ginger; sauté for one minute.
3. Add rice, tamari, and chili oil. Cook for a few minutes.
4. Add broccoli and sprouts; cook two minutes, stirring often. Broccoli should still be a bit crunchy and bright green.
5. Stir in green onions and cook for a few more seconds.