Many of Them Lend Flavor and Nutrition to All Types of Dishes and Are Easy to Germinate
Do you hear the word “sprouts” and envision a mayonnaise jar under the kitchen sink filled with unappetizing white strands? I did… until recently. Then I tasted the nutty, earthy flavor of lentil sprouts, the slightly peppery flavor of broccoli sprouts, and the rich taste of onion sprouts.
“There’s a lot more out there than bean sprouts,” says Mary Kidd, production manager of R&R Sprouts in Santa Fe Springs, which sells at the Fullerton Certified Farmers’ Market. “When we give people a sample of our mix—containing two types of lentils, adzuki, mung, and green peas—they almost always like it and buy some.”
Not only are sprouts tasty and easy to grow, they’re good for you. Scientists at Johns Hopkins made headlines in 1997 when they found that 3-day-old broccoli sprouts contain 20 to 50 times more of the anti-cancer agent sulforaphane than mature broccoli.
“Sprouts are very nutritious,” says Newport Beach registered dietitian Lisa Licavoli. “They have a lot of vitamins and minerals. For instance, lentil sprouts have vitamin C, but lentils don’t. However, the nutrient content of sprouts is measured by weight, and sprouts don’t weigh much. You have to eat a lot of them to get a significant amount of vitamins and minerals.”
Creative Ways to Use Sprouts
- Soups
- Salads
- Sandwiches
- Stir-fry dishes
- Casseroles
- Dips and spreads
- Yogurt and bread
- Vegetarian meatloaf and stuffed peppers (using ground sprouts)
How to Sprout at Home
You can sprout a variety of dried beans, seeds, and grains. Choose from the jar method or a store-bought sprouter:
Jar Method
- Place seeds in a wide-mouthed jar and cover with water.
- Soak for up to 12 hours.
- Drain and leave jar upside down at an angle.
- Rinse and drain once or twice daily until sprouts appear.
- Keep out of direct sunlight to avoid molding.
Store-Bought Sprouter
Try the 3-tier acrylic sprouter by NK Lawn & Garden Co. It allows sprouting of three types at once and is easy to use—just pour in water and let it do the work.
Tips for Safe Sprouting
- Use organic or untreated seeds labeled for sprouting.
- Use filtered water.
- Store sprouts in a paper towel-lined plastic container in the fridge.
Where to Find Sprouting Supplies
- R&R Sprouts: Fullerton Certified Farmers’ Market, Mother’s Market, and Trader Joe’s. Phone: (562) 906-0847.
- NK Lawn & Garden Co.: Products available at Armstrong Garden Centers, Wal-Mart, and Homebase. Phone: (800) 517-1151, Ext. 2989.
- Johnny’s Selected Seeds: Sprouting seeds and book “Sprouts, The Miracle Food” by Steve Meyerowitz. Phone: (207) 437-4301.
- Shepherd’s Garden Seeds: Carries broccoli sprouting seeds and sprouter. Phone: (860) 482-3638.
Popular Sprouts: Flavors, Nutrition & Soaking Times
Adzuki: Nutty flavor, used in Asian dishes. High in protein, iron, calcium. Soak 12 hrs, ready in 3–5 days.
Alfalfa: Nutty flavor, great in salads and juices. Complete protein. Soak 4–6 hrs, ready in 4–5 days.
Broccoli: Slightly peppery, ideal for snacking. Soak 12 hrs, ready in 6 days.
Chickpea (Garbanzo): Rich in minerals, good for dips and spreads. Soak 12 hrs, ready in 2–3 days.
Green Pea: Pea-flavored, rich in vitamins B and C. Soak 12 hrs, ready in 2–3 days.
Lentil: Earthy, nutty flavor. High in B vitamins and protein. Soak 12 hrs, ready in 3–5 days.
Mung: Mild, crunchy; grow in dark. Complete protein. Soak 12 hrs, ready in 3–5 days.
Onion: Mild onion flavor, no bad breath. Soak 12 hrs, ready in 7–9 days.
Radish: Spicy, sharp; high in potassium and vitamin C. Soak 4–6 hrs, ready in 4–5 days.
Sesame: Rich in calcium, protein. Must use immediately. Soak 4–6 hrs, ready in 1–2 days.
Soybean: Rinse often, complete protein. Soak 12 hrs, ready in 2 days.
Sunflower: Great in salads and cereals. Soak 8 hrs, ready in 1–3 days.
Wheat: Malty flavor, great in granola. Soak 12 hrs, ready in 2–3 days.
