Sprouted Seed Salad

The Sprouted Seed Salad is a vibrant, nutrient-packed dish that brings together a medley of fresh sprouts and crisp vegetables. Tossed in a zesty, light dressing, it serves as a perfect healthy starter or a refreshing side for any occasion, offering a delightful crunch in every bite.

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This easy-to-make salad requires no cooking, making it an ideal choice for busy weekdays or warm afternoons when you want something light yet nourishing. Its bright colors and refreshing flavor profile make it a crowd-pleaser for health-conscious foodies.

Ingredients

• Sprouts: 1 cup mung bean sprouts, 1 cup alfalfa sprouts, 1 cup radish sprouts
• Vegetables: 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)
• Dressing: 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, ¼ teaspoon freshly ground black pepper

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

Using a sharp chef's knife and a stable cutting board is key for achieving perfectly diced vegetables. For the best texture, ensure the sprouts are fully drained after rinsing so the light lemon dressing coats them properly without becoming watered down.

Varianten und Anpassungen

Add sliced avocado for extra creaminess and healthy fats, or substitute lime juice for lemon. For an added crunch, consider sprinkling the salad with roasted seeds or nuts, though be sure to maintain allergy safety for your guests.

Serviervorschläge

This refreshing salad pairs beautifully with a light, crisp white wine such as Sauvignon Blanc. It is best served immediately to enjoy the crispness of the alfalfa and mung bean sprouts at their peak.

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Enjoy this nutrient-dense Sprouted Seed Salad as a guilt-free meal or starter. Per serving, this dish provides approximately 110 calories, 6g of healthy fats, 12g of carbohydrates, and 4g of protein, making it as balanced as it is delicious.

Recipe Q&A

→ What types of sprouts work best in this salad?

Mung bean, alfalfa, and radish sprouts provide excellent texture variety—mung beans offer satisfying crunch, alfalfa adds delicate softness, and radish contributes a mild peppery bite that complements the fresh vegetables.

→ Can I prepare this salad ahead of time?

For optimal freshness, toss with dressing just before serving. You can rinse and prepare all sprouts and vegetables up to 4 hours in advance, storing them separately in the refrigerator with paper towels to absorb excess moisture.

→ How do I properly rinse sprouts?

Place sprouts in a colander and rinse thoroughly under cold running water for at least 30 seconds, gently agitating with clean hands. Drain well and pat dry with paper towels or use a salad spinner to remove excess water before combining with other ingredients.

→ What other vegetables can I add?

Thinly sliced radishes, shredded cabbage, diced avocado, or mixed microgreens all work wonderfully. You can also add thinly sliced snap peas, julienned jicama, or even roasted beets for extra color and nutritional variety.

→ Is this suitable for meal prep?

Yes, though it's best stored without dressing. Layer ingredients in airtight containers starting with sturdier vegetables on bottom, delicate sprouts on top, and keep the dressing separate in a small jar. Combine just before eating for maximum texture and freshness.

→ Can I use a different sweetener in the dressing?

Agave nectar, date syrup, or even a teaspoon of apple cider vinegar can substitute for honey or maple syrup. Adjust quantity to taste, keeping in mind that some sweeteners like date syrup have stronger flavors that may alter the dressing profile.