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 taste of lentil sprouts, the slightly peppery flavor of broccoli sprouts and the rich flavor 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, which contains 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 adult broccoli plants.
“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.”
If you get creative, you’ll find there are many ways you can use sprouts–in soups, salads, sandwiches, stir-fry dishes, casseroles, dips, yogurt, bread and “simply for munching,” says Kidd, who uses ground sprouts like ground beef for vegetarian versions of meatloaf, meatballs and stuffed peppers.You can sprout a wide variety of dried beans, seeds and grains. Sprouting can be done in a wide-mouthed jar covered with cheesecloth or fine screen, or you can purchase a more sophisticated sprouter like the one produced by the seed company NK Lawn & Garden Co. based in Chattanooga, Tenn. It’s a three-tiered acrylic container that grows three types of sprouts at a time. Fill each tray with seeds, pour in water, and the kitchen sprouter–about $14–takes care of the rest.
When using the jar method, place the seeds inside, cover with water and let soak for up to 12 hours. Drain the jar upside down and leave it leaning to the side upside down, rinsing and draining once or twice a day until you have sprouts.
“It’s important not to leave the sprouts wet, because they will mold,” says Kidd, who also suggests keeping them out of direct sunlight.
Once sprouts appear, remove them from the jar or sprouter and use them as soon as possible, or to store them, line a plastic container with paper towels to dry them and place sprouts on top and cover.
If possible, Kidd suggests, use organic seeds and filtered water. At the very least, make certain that the seeds are untreated and packaged for sprouting. Don’t use seeds from the nursery meant for growing plants.
Where to Find Sprouts
Sprouting seeds are becoming easier to find. Some nurseries, as well as some large chain stores, health food stores and grocery stores, carry them. You can also find them through mail-order plant catalogs.
Bean sprouts can be grown from dried, bagged organic beans.
* R&R Sprouts are at the Fullerton Certified Farmers’ Market every Wednesday from 8:30 a.m. to 2 p.m., 450 W. Orangethorpe Ave. (in Woodcrest Park). The products can also be found at Mother’s Market & Kitchen stores in Irvine, Costa Mesa and Huntington Beach, and Trader Joes stores. (562) 906-0847.
* NK Lawn and Garden’s sprouter and sprouting seeds can be found at many Armstrong Garden Centers, Wal-Marts and Homebase stores. (800) 517-1151, Ext. 2989.
* Johnny’s Selected Seeds carries a variety of sprouting seeds and a sprouter, (207) 437-4301. They also carry the book “Sprouts, The Miracle Food,” by Steve Meyerowitz, $12.95.
* Shepherd’s Garden Seeds has broccoli seeds for sprouting and a seed sprouter, (860) 482-3638.(BEGIN TEXT OF INFOBOX / INFOGRAPHIC)
Just Add Water
Sprouts are versatile and come in a wide variety. The following types vary in flavor, uses and germination time. The soaking times listed are recommended. Many can be soaked overnight up to 12 hours with good results.
* Adzuki. This easy sprouter is popular in Asian dishes, salads, sandwiches and casseroles. Also rich in protein, iron and calcium. Soak 12 hours; ready in three to five days.
* Alfalfa. Great in salads, sandwiches, juices, soups and dressings, this nutty-flavored sprout is a complete protein loaded with vitamins and minerals. Soak four to six hours; ready in four to five days. Place in light to develop chlorophyll one to two days before harvest.
* Broccoli. The faint peppery taste of this sprout makes it perfect for salads, sandwiches and snacking. Soak 12 hours; ready in six days.
* Chick pea/garbanzo. A complete protein and full of minerals, this is a popular sprout for dips and spreads such as hummus, casseroles, salads and breads. Soak for 12 hours, ready in two to three days.
* Green pea. The pea flavor of this sprout makes it great in dips, soups, casseroles and salads. It is also rich in protein, minerals and vitamins B and C. Soak 12 hours; ready in two to three days.
* Lentil. This sprout has an earthy, nutty flavor that is great in salads, soups, breads, spreads, casseroles and curries. Also high in protein, minerals and B vitamins. Soak 12 hours, ready in three to five days.
* Mung. A mild, crunchy sprout that must be grown in the dark. When rinsing, soak in cold water for one minute. Good in Asian dishes, soups, juices, sandwiches and salads. Provides a complete protein, as well as vitamins and minerals. Soak for 12 hours; ready in three to five days.
* Onion. Unlike onions, onion sprouts don’t leave you with bad breath. They are mild to moderately onion flavored and taste great on sandwiches, in salads and in dips. Soak 12 hours; ready in seven to nine days.
* Radish. These sprouts have a sharp, spicy flavor that is good in salads, sandwiches, Mexican-style food, soups and dressings. They are high in potassium and vitamin C. Soak four to six hours; ready in four to five days.* Sesame. This tiny sprout must be used as soon as it sprouts or it can become bitter. Great in dressings, salads, breads, cereals and desserts. Rich in protein, calcium, various vitamins and fiber. Soak four to six hours; ready in one to two days.
* Soybean. These tasty bean sprouts need to be rinsed often. They provide a complete protein, as well as various minerals and vitamins. They are great in soups, casseroles, breads, salads and Asian dishes. Soak 12 hours; ready in two days.
* Sunflower. Great in salads, dressings, soups, breads, cereals, and desserts. Rich in minerals, protein and various vitamins. Use hulled raw seeds and you’ll have sprouts in one to three days. Soak for eight hours.
* Wheat. These malty flavored sprouts are good in salads, cereals, soups, breads, desserts and granola. Rich in various vitamins and provide a complete protein. Soak 12 hours; ready in two to three days.
