Recipes With Sprouts: 3 Great Ideas For Preparation

Recipes with sprouts: you need to know that

Sprouts are low in calories and contain polyunsaturated fatty acids and many vitamins. However, you should note the following if you want to try recipes with sprouts:

• Fresh sprouts and seedlings sometimes harbor microbiological risks. In order to reduce the microbial load, the seeds are washed after harvesting. However, you should also make sure to wash the sprouts thoroughly before preparing them and use them as quickly as possible.
• Children, the elderly, pregnant women, and people with a weak immune system should generally avoid eating fresh sprouts or only eat them after they have been sufficiently heated (boiling or roasting).
• If you follow these tips, you can look forward to a variety of tasty sprouts: Legumes such as peas, lentils, mung beans, chickpeas, rice, and soybeans are ideal for growing sprouts. The same applies to tuber vegetables (cress, kohlrabi, radishes) and leafy vegetables (broccoli, rocket, leek).

Recipe idea 1: Colorful sprout pan

For this delicious, quick recipe you need for 4 portions: 1 tsp curry powder, 3 tbsp soy sauce, 2 tbsp dark balsamic vinegar, 1/2 tsp whole cane sugar, 1/4 tsp salt, 1 bunch of spring onions, 200g red peppers, 200g yellow peppers, 150g white mushrooms, 2 tbsp olive oil, 2 cups sprout mix, 1 cup mung bean sprouts, 1/2 tsp ground ginger.

• Clean and wash the spring onions and peppers. Cut the spring onions into 5 cm pieces and cut the peppers into small cubes. Clean the mushrooms, wipe them wet, and cut them into slices.
• Heat the olive oil in a large pan or wok and sauté the vegetables and mushrooms over medium heat, stirring, for about 4 minutes. Rinse all sprouts with hot water, drain and add. Season with ginger, curry powder, soy sauce, and vinegar.
• Cook for a further 6 minutes, stirring until the vegetables are al dente. Add some water if necessary. Finally, season with whole cane sugar and salt. Brown rice is suitable as a side dish.

Recipe idea 2: Potato omelet with tomatoes and radish sprouts

You need 4 servings: 500g potatoes, 200g soft cheese with blue mold, 4 eggs, 125ml milk, 500g tomatoes, 75g radish sprouts, olive oil, parsley, salt, pepper, garam masala.

• Peel the potatoes and grate finely, finely dice the soft cheese. Beat the eggs until foamy and mix with the milk, the potatoes, and half the cheese. Add salt and parsley.
• Let the mixture simmer in a large skillet over medium heat with the lid closed for about 20 minutes. Turn carefully and continue frying as soon as the underside is dark and the mass is not yet cooked through.
• Meanwhile, dice the tomatoes and sauté them in olive oil. Finally, add radish sprouts and sauté briefly. Add salt, pepper, garam masala, and remaining cheese. Divide the omelet into eighths and serve with the vegetables.

Recipe idea 3: sprout salad with turkey breast

For 2 servings of this lactose and gluten-free dish: 200g carrots, 6 tbsp water, 1 tsp white balsamic vinegar, 185g canned snap beans, 150g alfalfa sprouts, 200g turkey breast fillet, 1/2 tsp salt, 2 pinches of ground black pepper, 6 tbsp olive oil, 1 clove garlic, 1 tsp mustard.

• Clean, wash, and cut the carrots into sticks. Drain snap beans in a colander. Rinse sprouts in a sieve with hot water and drain.
• Wash the turkey breast fillet, pat dry, and cut into strips, then season with salt and pepper. Heat 1 tbsp oil in a pan and fry the meat strips over medium heat for about 6 minutes, stirring occasionally. Mix in the vegetables and sprouts and continue cooking for about 4 minutes.
• For the dressing, peel the garlic and press through the garlic press. Whisk together the remaining oil, mustard, water, vinegar, salt, and pepper. Mix all the salad ingredients with it and let the salad soak for about 5 minutes.
• Tip: For a vegetarian alternative, simply replace the turkey breast fillet with tofu.