Super sprouts: creative ways to incorporate sprouts into your meals

• Sprouts are packed with protein, fiber, vitamins and minerals. They’re also rich in antioxidants and easier to digest than unsprouted seeds.
• Research shows they contain up to 100 times more sulforaphane than mature broccoli.
• Add sprouts to salads, sandwiches, smoothies or stir-fries. Popular varieties include alfalfa, lentils, mung bean and radish sprouts, each offering unique flavors and health perks.
• If new to sprouts, start with milder options like alfalfa or clover before trying stronger flavors like radish or broccoli sprouts. They’re an affordable, easy way to enhance nutrition.

Sprouts are having a major moment, and for good reason. These tiny, crunchy greens are nutritional powerhouses, packed with protein, fiber, vitamins and minerals.

Whether you’re a health enthusiast or just looking for an easy way to boost your meals, sprouts are a simple yet transformative addition to any diet.

Among the most impressive? Broccoli sprouts.

Research from Johns Hopkins University suggests they contain up to 100 times more sulforaphane, a beneficial health-boosting compound, than mature broccoli. Eating a small handful (0.4 to 3.5 ounces) daily can deliver the same benefits as eating two pounds of regular broccoli.

But broccoli sprouts aren’t the only superstars. Alfalfa, lentils, mung beans and radish sprouts also bring unique flavors and health perks to the table.

The best part? They’re incredibly versatile. Toss them into salads, blend them into smoothies or saute them for a quick stir-fry.

Below are some creative ways to incorporate sprouts into your meals, along with simple, delicious recipes to get you started. (h/t to Homeal.co.in)

3 Delicious ways to eat more sprouts

Sprouts are worth the hype because they are a nutrient-dense superfood. They are loaded with vitamins (A, C, K and B-complex), minerals (iron, magnesium and calcium) and antioxidants.

Sprouts have a high fiber content that allows them to support optimal gut health and keep digestion running smoothly. Additionally, lentil and mung bean sprouts are excellent plant-based protein sources.

Sprouts are also easy to digest. The sprouting process breaks down anti-nutrients, making them gentler on the stomach than unsprouted seeds.

Like many other vegetables, it’s easy to add sprouts to sandwiches, salads and smoothies. Here are some simple and healthy sprout salad recipes to try:

Buffalo cauliflower salad

This delicious buffalo cauliflower salad is healthy and can be made in 25 minutes. It’s also dairy-free, gluten-free, high fiber, high protein, vegan and has oil-free salad dressing.

Equipment:

• 1 Air fryer (optional)
• 1 High-speed blender

Ingredients: 

• 1 Box Wholly Veggie Buffalo Cauliflower wings
• 15.5 oz Chickpeas
• 1 Cucumber
• 1 Cup cherry tomatoes
• 2 Heads romaine
• 1 Avocado
• 1 Purple cabbage
• 1 Cup sprouts

For the dressing:

• 1/2 Cup raw cashews (You can substitute 1/4 cup raw cashew butter)
• 1/2 Cup almond milk
• 1 Teaspoon miso paste
• 1 Teaspoon garlic powder
• 1 Teaspoon onion
• 1/3 Cup chives
• 1/4 Cup dill
• 1/4 Cup parsley
• 1 Teaspoon apple cider vinegar
• 2 Teaspoon nutritional yeast

Instructions: 

1. Place the cauliflower wings and the chickpeas on a baking sheet. Bake according to package instructions. Alternatively, you can cook them in an air-fryer.
2. Combine the cashews, almond milk, apple cider vinegar, nutritional yeast, miso paste, garlic powder, onion powder, chives, dill and parsley in the blender. Blend on high for 30 seconds or until evenly combined.
3. Chop the avocado, cabbage, cherry tomatoes, cucumber and romaine. Add these ingredients into a bowl along with the sprouts.
4. When the wings and chickpeas are done, remove them from the oven and toss in the buffalo sauce.
5. Top the bowl of vegetables with the wings and chickpeas. Pour the ranch dressing over the salad before serving.

Chickpea salad sandwich

This vegan chickpea salad sandwich recipe is full of flavor and dietary fiber that will leave you satiated. It’s also gluten-free, high fiber, high protein and vegan.

Equipment: 

• 1 Pressure cooker (optional)

Ingredients:

For the chickpea salad:

• 4 Cups cooked chickpeas
• 1 Cup celery
• 3/4 Cup cucumber
• 1/2 Cup carrot
• 1/4 Cup cashew butter
• 1/4 Cup dill
• 1/4 Cup parsley
• 1 Tablespoon chives
• 1 Tablespoon date syrup
• 2 Teaspoon miso paste
• 2 Teaspoon white wine vinegar
• 1 Teaspoon Dijon mustard

For the sandwich:

• Sprouts
• 1 Tomato
• Gluten-free bread
• Romaine lettuce

Instructions:

1. Prep the vegetables. Mince the celery and cucumber, and shred the carrot.
2. Get a large bowl and add the chickpeas. Mash them. Use a fork or potato masher instead of a food processor since the latter will give you more of a hummus consistency instead of that chicken and eggy texture required for the recipe.
3. Add the vegetables to the bowl and mix.
4. Chop the herbs and combine the remaining ingredients in a small bowl. Mix until smooth. Add this to the bowl with the vegetables and mix until everything is combined.
5. Toast the bread and layer the salad mix on top of the lettuce. Add the sliced tomato and sprouts before serving.

Green sprout smoothie

This refreshing smoothie features leafy greens, sprouts and pineapple for a delicious and healthy drink.

Ingredients: 

• 1/2 Cup plant-based milk (Like unsweetened almond milk or your preferred plant-based milk)
• 3 Tablespoons lemon juice (Freshly squeezed)
• 2 Cups mung bean sprouts (Mature)
• 4 oz Romaine lettuce (about six leaves)
• 1/2 Cup green pea sprouts
• 2 Tablespoons tahini
• 1/4 Teaspoon salt
• 1 Cup pineapple chunks (Frozen)
• Ice cubes (As desired)

Instructions: 

1. Combine all the ingredients in the order listed in a high-speed blender and blend. Start on low speed and work your way up to high. Blend until the mixture is smooth.
2. If the smoothie is too thick, slowly add more water until you reach your desired consistency. Pour into a glass and enjoy.

Sprouts are one of the easiest (and cheapest) ways to upgrade your nutrition. However, if you’re new to sprouts, try milder varieties like alfalfa or clover first before using stronger flavors like radish or broccoli sprouts.