Bean Sprouts Recipes: Add a Nutritious Crunch to Your Meal

You can grow sprouts in your kitchen cabinet and, after a couple of weeks, add a tasty, nutritious crunch to your meals. Try one of these bean sprouts recipes to get you started.


| January/February 1975



Bean Sprouts Stir Fry

Don't like veggies? Stick them in a cabbage stir-fry and add bean sprouts for variety and texture.


FOTOLIA/BRETT MULCAHY

Ordinary seeds, grains and legumes (packed full of natural fats and starches) are quite wholesome . . . but sprouted seeds, grains and legumes (bursting with vitamins, simple sugars and proteins) are even more nutritious. Start a garden in your kitchen cabinet by [1] soaking clean, whole, untreated seeds overnight in three times their volume of water, [2] placing the swelled beans, oats, alfalfa or whatever in a canning jar with a cheesecloth or screen wire cover, [3] tipping the container up at a 45° angle in a bowl, [4] setting the bowl in a warm (room temperature to 90° F), dark place and [5] flushing the developing sprouts with clean water every four to six hours (twice a day — morning and evening — will usually work almost as well). In three to six days the shoots can be added to salads, sprinkled on soups, blended into health drinks, baked into bread, used as meatloaf filler, enjoyed in stew or eaten a hundred other ways. Or try one of our bean sprouts recipes below.

Omelette Au Sprout Militaristica

Heat some healthy-type oil in a frying pan or on a griddle while you beat two eggs till your wrist is sore. Chop a small fistful of sprouts and grate or slice 1/8 to 1/4 cup of cheese. Spread the beaten egg on the griddle, dump on the cheese and sprouts and fold the egg up over the mountain of nutrition. Flip the omelette and let it cook till you think it's done. Voilà! A low-cost, high-protein, crunchy breakfast treat.

This omelette recipe is taken from Ed Zahniser's article Good Things From the Garden in the Closet.

Quick-Fix Tasty Treats

Grind together 1 cup sprouted wheat, 1 cup almonds or other soft nuts and 1 cup seeded raisins. Salt to taste and mix well. Roll into little balls and keep on rolling right through some grated coconut. Chew 50 times like you should chew all your food. Unlike store-bought goodies (which decompose with 10 chomps) these sprout yummies just get better and better. A definite taste trip.

This healthy snack recipe is taken from Ed Zahniser's article Good Things From The Garden in the Closet.

Crunchy Cabbage Stir-Fry

Even hard-core vegetable haters often yield to dishes prepared in the Chinese manner . . . which is basically a question of cutting the makings into small pieces and cooking them quickly in a little oil to preserve their natural crispness. Take cabbage, for example (shredded, that is . . . about 4 cupfuls). Combine it with 2 cups of mung bean sprouts and sauté the vegetables in 3 tablespoons of oil for about 5 minutes (until the cabbage is cooked but still crunchy). Add 1 tablespoon of caraway seeds plus salt and pepper, toss the mixture lightly and enjoy. Serves 6.





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