Sprouted Seed Salad

This Sprouted Seed Salad is a vibrant, nutrient-packed dish that brings together a medley of fresh sprouts and crisp garden vegetables. Tossed in a zesty light dressing, it serves as a revitalizing starter or a refreshing side dish that celebrates raw, wholesome ingredients.

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With its combination of mung bean, alfalfa, and radish sprouts, this salad offers a unique blend of textures and a subtle peppery kick. The addition of colorful vegetables like bell pepper and grated carrot ensures every bite is packed with crunch and natural sweetness.

Ingredients

• 1 cup mung bean sprouts
• 1 cup alfalfa sprouts
• 1 cup radish sprouts
• 1 small cucumber, diced
• 1 medium tomato, diced
• 1 small red bell pepper, diced
• 1 small carrot, grated
• 2 tablespoons red onion, finely chopped
• 2 tablespoons fresh cilantro, chopped
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice (freshly squeezed)
• 1 teaspoon honey or maple syrup (optional for vegan)
• ½ teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper

Quickly chop vegetables, mince herbs, and blend sauces for faster, everyday meal preparation.

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Instructions

Step 1

Rinse all sprouts thoroughly under cold running water. Drain well.

Step 2

In a large salad bowl, combine the mung bean sprouts, alfalfa sprouts, and radish sprouts.

Step 3

Add the diced cucumber, tomato, bell pepper, grated carrot, red onion, and cilantro to the bowl.

Step 4

In a small bowl, whisk together olive oil, lemon juice, honey or maple syrup (if using), salt, and pepper until emulsified.

Step 5

Pour the dressing over the salad. Toss gently to coat all ingredients evenly.

Step 6

Serve immediately for maximum freshness.

Zusatztipps für die Zubereitung

To keep the salad as crisp as possible, ensure the sprouts are very well drained after rinsing. You can use a salad spinner or pat them dry with a clean kitchen towel. Whisking the dressing until it is fully emulsified ensures that the oil and lemon juice don't separate, providing a consistent flavor throughout the dish.

Varianten und Anpassungen

For added creaminess and healthy fats, consider topping the salad with sliced avocado. If you prefer a different citrus profile, lime juice makes an excellent substitute for lemon. You can also experiment with other fresh herbs like mint or parsley to vary the aromatic profile. For those who enjoy extra crunch, a sprinkle of roasted seeds or nuts works perfectly.

Serviervorschläge

This light and airy salad pairs exceptionally well with a crisp white wine such as Sauvignon Blanc. It is best served immediately after tossing to maintain the integrity of the delicate alfalfa and radish sprouts. It makes a wonderful accompaniment to grilled proteins or a hearty bowl of soup.

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Whether you are looking for a quick lunch or a vibrant side dish, this Sprouted Seed Salad is a testament to how simple, fresh ingredients can create a truly satisfying meal. Its bright colors and zesty dressing are sure to make it a staple in your healthy recipe rotation.

Juice whole fruits and vegetables easily for fresh drinks, sauces, and nutrient-rich recipes.

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Recipe FAQ

→ How do I properly rinse sprouts?

Rinse all sprouts thoroughly under cold running water, then drain well in a colander. Pat dry gently if needed to remove excess moisture before combining with vegetables.

→ Can I prepare this salad ahead of time?

For maximum freshness and crisp texture, serve immediately after dressing. You can prep all vegetables and sprouts separately up to 4 hours ahead, then toss with dressing just before serving.

→ What other sprouts can I use?

Broccoli sprouts, sunflower sprouts, or lentil sprouts work beautifully in this mix. Feel free to use whatever fresh sprouts are available at your local market or grow your own.

→ Is this salad vegan-friendly?

Yes, simply use maple syrup instead of honey in the dressing. The base ingredients are naturally plant-based, gluten-free, and dairy-free.

→ How can I add more protein?

Consider adding chickpeas, edamame, hemp seeds, or pumpkin seeds. Tofu cubes or tempeh also complement the sprouts nicely for a more substantial meal.

→ What wine pairs well with this salad?

A crisp Sauvignon Blanc, Pinot Grigio, or dry Riesling complements the fresh, zesty flavors. The acidity balances beautifully with the light dressing and sprout varieties.