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Healthy and Sustainable Food

Sprouts

DATES AVAILABLE:

New England: year-round (they are primarily grown indoors)
Mid-Atlantic: year-round (they are primarily grown indoors)

BRIEF DESCRIPTION:

Sprouts are young forms of plants that can grow from the seeds of vegetables, beans or grains. Sprouts tend to be purposely germinated from seeds without the intent of growing the actual vegetable or grain by soaking, rinsing and storing the seeds. Sprouts usually have greenish colored tops (actual sprout) and whitish stems and can vary in hardiness, texture and taste.

VARIETIES:

Because sprouts arise from seeds that grow into plants, plant variety dictates sprout variety.  Common types of sprouts you may find at markets include alfalfa, broccoli, onion, radish, lentil, mung bean, soybean, mustard, clover and sunflower sprouts. Each of these has different properties associated with that particular plant.

USING SPROUTS:

At markets, select sprouts that are moist, crisp, and smell clean. Younger sprouts will be shorter and tenderer than older sprouts. Sprouts are eaten fresh and can be incorporated into salads, sandwiches, and vegetable dishes. They can also be sprinkled over cooked dishes like soups, casseroles and stews.  While some sprouts may be too delicate for cooking, some can be lightly cooked and are best minimally sautéed in dishes like stir-fries or cooked in omelets. Sprouts are also often juiced to be included in health or vegetable drinks.

NUTRITIONAL INFORMATION:

Sprouts are of high nutritional value, although there is variation by type.

Of note:

• 1 cup of alfalfa sprouts provides significant vitamin A for serving size.
• 1 cup of radish sprouts is a good source of vitamin C and potassium and has substantial vitamin A and calcium relative to serving size.
• 1 cup of lentil sprouts is high protein, vitamin C, folate and iron, and contains significant calcium and potassium.
• 1 cup of mung bean spouts is a good source of vitamin C, folate, and vitamin K and for serving size has significant protein, fiber and potassium. 
• 1 cup of soybean sprouts is very high in protein, vitamin C, folate, calcium, potassium, and copper.

Sprouts contain various phytochemicals and may contain antioxidants that enhance health and may prevent various diseases.

STORAGE:

General: Upon returning home from markets, use sprouts as soon as possible. Sprouts can be stored unwashed in the refrigerator in a plastic bag for 3 to 5 days. If wilted before ready to use, revive by soaking in ice water for a few minutes and drying with a paper towel.

Freezing: Hardier sprouts, such as mung bean sprouts, can be frozen if they are to be used in cooking.  Store unwashed in the freezer in a plastic bag for several months.