From Seed to Plate: Tasty Recipes with Sprouts

After the rewarding and straightforward process of nurturing your flavorful sprouts, there’s no better way to savor their freshness than by incorporating them into easy and delightful recipes. These vibrant, crunchy additions can elevate your meals in countless ways. Here are some of our all-time favorites that highlight the taste and texture of your homegrown treasures. If you haven’t done so yet, check out our blog posts on growing sprouts at home and the five best sprouts for beginners to learn how to grow them yourself.

---

This delicious recipe comes from Carleigh Bodrug’s book, PlantYou. We’ve added mung bean sprouts and microgreens garnish for even more color and nutrition. While the main ingredient is not sprouts, this dish is an excellent way to incorporate them into your meals. If you enjoy this recipe, we highly recommend purchasing the book; it’s filled with wonderful plant-based and oil-free recipes for you to enjoy!

Everything but the Kitchen Sink Curry w/ Mung Bean Sprouts and Microgreen Garnish

Everything but the kitchen sink curry

Total Time: 40 min Yield: 1 3/4 cups (497 mL)

Serving: 4

Ingredients

• 1 cup(284 mL) basmati rice, uncooked

• 1⁄4 cup(71 mL) vegetable broth

• 1 sweet potato, medium chopped

• 1 yellow onion, medium diced

• 6 garlic cloves, minced

• 1 small head cauliflower, chopped into florets

• 1 red bell pepper, seeded and sliced

• 2 tablespoons(35 mL) garam masala

• 1 teaspoon(6 mL) ground ginger

• 1 teaspoon(6 mL) turmeric

• 1 1⁄2 teaspoons(9 mL) ground Ceylon Cinnamon

• 1 teaspoon(6 mL) sea salt

• 15 ounce(426 mL) can full fat or light coconut milk

• 15 ounce(426 mL) can of crushed tomatoes Including liquid

• 1 tablespoon(17 mL) pure maple syrup

• 1 1⁄2 cups(426 mL) frozen green peas

• 1 1⁄2 cups(426 mL) curly kale, chopped

Directions

1. Cook rice according to package directions. Whenever possible, use organic and regeneratively grown rice.

2. Meanwhile, heat the vegetable broth in a large skillet with a lid (you’ll need it later) over medium heat. Add the sweet potato, onion, and garlic. Sauté until the sweet potato has softened slightly, 6 - 8 minutes.

3. Add the cauliflower florets and bell pepper to the pot, along with the garam masala, ginger, turmeric, cinnamon, and salt. Stir until the vegetables are coated with the spices and the dish becomes fragrant, 2 - 3 minutes.

4. Add the coconut milk, crushed tomatoes, and maple syrup to the pot. Stir until combined, bring to a boil, and then simmer, covered, over low heat until the sweet potatoes and cauliflower are fork tender, about 12 minutes.

5. Taste and adjust the seasonings as needed. Add the green peas and kale and stir until they have respectively thawed and wilted.

6. Enjoy and serve over rice.

Sprouts

To incorporate your sprouts, we used mung bean sprouts for added texture and protein. All you need to do is blanch the sprouts in very hot but not boiling water for 5 mins. Add them to your curry and enjoy!

Microgreens

Finish the dish by adding your freshly harvested microgreens, and enjoy!

---

If you like the taste of fresh spring rolls on a hot summer day, then you will love these Broccoli Sprout Summer Rolls. Dr. Mark Hyman provides a nutrient-packed and delicious way for you to enjoy your sprouts in an easy-to-make recipe. Find this and other recipes at drhyman.com.

Broccoli Sprout Summer Rolls by Dr. Mark Hyman

Broccoli Sprout Summer Rolls

Total Time: 30-45 min

Serving: 8

Ingredients

Rice Paper Rolls

• 8 ounces(227 mL) organic gluten-free tempeh cut into 16 sticks

• 1 bunch asparagus ends trimmed

• 0.75 pound(340.25 g) oyster mushrooms trimmed and pulled into small pieces

• 2 tablespoons(30 mL) olive oil divided

• 1 large carrot cut into matchsticks

• 2 scallions thinly sliced

• 0.5 large avocado thinly sliced

• 2 ounces(56 g) broccoli sprouts

• 2 tablespoons(30 mL) Furikake seasoning or sesame seeds

• 8 sheets rice paper wrappers

Almond Sauce

• 1 inch fresh ginger root piece

• 1 lime juiced

• 2 tablespoons(30 mL) coconut aminos

• 0.5 cup(120 mL) almond butter

• 0.5 teaspoon(2.5 mL) garlic powder

• 0.25 teaspoon(1.25 mL) cayenne pepper

• 0.25 cup(60 mL) filtered water

Directions

Step 1

Heat a large skillet over medium heat and add 1 tablespoon of olive oil, add the tempeh and sauté for two and a half minutes per side. After 5 minutes remove from heat and place the tempeh on a plate to rest.

Step 2

Using the same skillet, add the remaining 1 tablespoon of oil, followed by the asparagus and mushrooms, sauté for 5 minutes and transfer to a plate once the mushrooms are golden brown.

Step 3

Prepare the almond sauce, microplane the ginger into a bowl, then add the remaining ingredients. Stir well until combined. For a thinner sauce, add extra water and stir.

Step 4

To make the rice paper rolls, fill a large bowl with room-temperature filtered water. Quickly dip 1 rice paper at a time into the water for 5 seconds each. The sheets shouldn't be completely softened, it will continue to soften while making the roll.

Step 5

Place the soaked wrapper onto a dampened surface and begin to assemble by adding the mushrooms, asparagus, and 2 slices of tempeh. Then continue by adding some carrots, scallions, sprouts, avocado, and a sprinkle of Furikake seasoning (or sesame seeds).

Step 6

Gently fold in the sides first, then take the bottom end of the rice paper and gently pull it over the ingredients. Roll it up to seal, then repeat with the remaining ingredients.

Step 7

Serve immediately with the dipping sauce and enjoy.

---

This last recipe is more of a suggestion on the many ways you can use sprouts in any salad. From a basic green salad to a salad with all the fixings, sprouts will elevate the nutritional value of any salad while adding a crisp, fresh texture and flavor.

The “Do You” Salad with Sprouts

Total Time: That’s up to you and how creative you want to be. ;)

Serving: 1

Ingredients

• 2 cups of leafy greens like lettuce, spinach, or kale, coarsely chopped

• 4-6 oz of protein like- leftover chicken, grilled salmon, hard-boiled egg, sprouted cooked lentils, or mung beans. The serving size of the sprouted beans will be about 1/2 cup.

• Toppings of your choice, think nuts, seeds, pickled veggies, dried fruit in small quantities, or chopped fruit. You can even sprout your nuts and seeds for additional nutrition!

• The sprout or sprouts of choice. These can be the sprouts you’ve added as protein or the sprouted nuts or seeds. Other options are broccoli, alfalfa, or radish sprouts.

• Dressing for that final pop of flavor. There are plenty of great ready-made dressings like Primal Kitchen Cilantro Lime Dressing & Marinade, love that stuff, but if you want to make a minimal ingredient dressing, there’s nothing like balsamic and a great quality olive oil. It all depends on what kind of salad you make and the flavors your going for.

Directions

• Coarsely chop your leafy greens and add them to an exquisite bowl, preferably with color!

• Add the protein to the bowl, whole or chopped but arranged beautifully.

• Add your favorite toppings in a way that complements your taste.

• Top with sprouts and dressing

• Sit back and take a look at what you’ve created. From sprouting the seeds to creating a wonderful meal that will nourish every part of you.

Conclusion

There are many types of sprouts you can grow, and just as many ways to enjoy them. Incorporating sprouts into your meals is one of the simplest ways to add exceptional nutrients to your diet. So start growing and eating them today!

Stay Connected!

💌 Subscribe to our newsletter for more growing tips, recipes, and urban gardening inspiration!

With love and gratitude,

Jennifer & Janet