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technique

BY Mary Margaret Chappeil

No dirt necessary. Follow these steps, and in a few days you'll have your own crunchy crop to add to recipes
Fresh greens from the garden or market may stiil be several weeks off, but there is one way to get a little homegrown veggie goodness in a matter of days: sprouts.The crisp, curly, sometimes leafy tendrils are a cinch to grow on the kitchen counter, whether you cultivate them in a specially designed sprouter {see "Mean, Green Sprouting Machines," p. 40) or follow our simple canning jar instructions (see "Sprouting 1-2-3," opposite). Heck, even farmers are getting in on the act: assorted packaged varieties are cropping up all over, and for good reason, as the recipes on the following pages show.

grow your own sprouts


PHOTOGRAPHY Richard Jung FOOD STYUNG Tonya George PR0P5TYL1NG Roisin Nield 30 March 130091 vegetariantimes.com

Spicy Broccoli Sprout Sushi


SEHVhS fl I V t b A N I tilUIFNI'KH

SPROUTING 1-2-3
what you'll need
% organic sprout seeds or beans {available at natural food stores) * 1-qt. canning jar * cheesecloth * rubber band % water 1. PLACE seeds or beans in bottom of jar, filling no more than one-quarter full- Cover with water, and let stand 5 hours or overnight, depending on type of seed. 2. DRAIN water from seeds or beans, and ri nse. Cover top of jar with cheesecloth secured with a rubber band. Set in a warm spot that gets indirect sunlight. 3. POUR cool water through cheesecloth to rinse seeds or beans once a day. Drain off excess water through cheesecloththe seeds or beans should be damp but never sit in water. Seeds or beans will begin to sprout in 3 to 5 days. Once they've sprouted, store in the refrigerator for up to 1 week. clover
lentils

Spicy sprouts, such as broccoli, aruguia, or leek, give sushi rolls a delicate crunch and peppery flavor, A sushi mat makes it e.isy to wrap the nori and rice tightly around fillings, but it's not necessary.
Vi cup sushi rice, rinsed and drained 2 tsp. seasoned rice vinegar 2 sheets nori (roasted seaweed) Hot sesame oil, for sprinkling, optional 4 slices avocado 4 slices red bell pepper 2 slices baked seasoned Asian-style tofu, each cut into4thin strips 2 Tbs. pickled ginger, drained Vi cup broccoli sprouts Soy sauce and wasabi for dipping

chickpeas

black-eyed peas

VISUAL GLOSSARY As they sprout, tiny seeds such as clover grovi tender leaves. Dried legumes develop pale shoots and become crunchy and edibie.

1. Place sushi rice and '/> cup water in small saucepan, and bring to a boil. Cover, reduce heat to low, and simmer 20 minutes, or until all liquid is absorbed. Remove from heat, and cool 20 minutes. Stir in rice vinegar. 2. Place 1 sheet nori on sushi mat or work surface. Spread half of warm rice over nori with back of spoon, leaving lV2-inch edges on top and bottom to seal sushi, but spreading rice all the way to both sides. Sprinkle rice with hot sesame oil, if using. 3. Lay 2 avocado slices, 2 bell pepper slices, and 4 tofu strips in lines down center of rice. Top with I Tbs. pickled ginger and '/4 cup broccoli sprouts. Brush edges of nori with water. Tightly roll nori around rice and filling, pressing bare edge at top to seal. Cut into 8 pieces with sharp knife. Repeat with remaining ingredients. Serve with soy sauce and wasabi.
f ER 4-PIECE SERVING: 201 CAL; 9 G PHOT; 6 G TOTAL FAT [ l G SAT FAT]; 27 G CARB; 0 MG CHOU 247 MG SOD; 3 G FIBER; 2 G SUGARS

sunflower seeds

peas

HOMEGROWN HARVEST
Which sprout suits you best? Consult this flavor chart t o find out. SPROUT VARIETIES Alfalfa, clover, quinoa Aruguia, radish, broccoli, leek, mustard, fenugreek Dried beans, peas, lentils, chickpeas Pumpkin seeds, sunflower seeds Barley, buckwheat ATTRIBUTES Wispy and sweet with a delicate crunch Tiny and tender with a peppery bite Crunchy, chewy, with a bean-like quality Slightly nutty and crunchy Starchy and slightly sweet

technique

Cumin and Bean Sprout Quesadillas

A handful of sprouts makes a quick and easy addition to quesadillas. The sprouts' nutty flavor pairs perfectly with mild cheese and toasted tortillas.

MEAN, GREEN SPROUTING MACHINES


Do-it-yourself sprouting doesn't require special equipment, but the following options make it easier to tailor the yield to your needs. CUPSPROUTER What it is: Modeled on the glass jar technique, this plastic container has a base to catch extra rinse water, an insert for smaller seeds, and lids designed for travel and storage. Best for: Small-batch sprouting that's foolproof even in hot, humid weather. One to try: Sproutpeople Easy Sprout, Sl3.85;sproutpeople,com TIERED SPROUTER What it is: A set of nesting plastic trays with holes to allow you to moisten sprouts by pouring water over the top. Best for: Producing small quantities of different types of large-seed sproutssmaller varieties, such as alfalfa, can get stuck in the draining holes. One to try: Biosta Kitchen Crop Sprouter, $32.95; westcoastseeds.com HEMP BAG SPROUTER What it is: A small sack made of hemp fabric that's tied at the top and hung to drain. Best for: Growing bean sprouts that stay pale and tender and sprouting small seeds such as broccoli and alfalfa. One to try: Sproutman's 100% Natural Hemp Sprout Bag, $12.95; sproutman.com SPROUTINGTRAY What it is: A plastic single-tier box with a divider and a drainage tray. Spouting trays can be stacked to save space. Best for: Serious sprouters who want to cultivate and eat a large variety of sprouts. One to try: The Sprout House Sprout Master Single Tray Sprouter, 513.95; sprouthouse.com

Want more raw foods in your diet? Look to sprouts. They're a favorite of macrobiotic and raw chefs for their nutrient content and digestibility.

Cumin and Bean Sprout Quesadillas


SERVS ! ) 30 MINUTES OR FEWER

Sprouted Pasta Sauce with Spelt and Buckwheat Gemelli


StBVES 4 J VEGAN

Triple Sprout Salad with Miso-Lime Dressing


SERVES 4 I VEQAN | 30 MINUTES OR FEWER GLUTN f^REE

The nifty rhing about this quesadilla is that the sprout iling sticks inside, so you don't have bits of veggies falling out when you ear it. If you're making quesadillas for a crowd, simply assemble them on a baking sheet, and bake 10 to 15 minutes at 35OF, or until cheese inside has melted.
1 tsp. whole cumin seeds 4 8-inch fat-free flourtortillas Vi cup grated Montereyjackcheeseor grated mild soy cheese % cup crunchy bean sprouts, such as lentils, green peas, and adzuki beans 1 cup prepared chipotle salsa

Sprouts may seem like a stmnge addition to a pasta dish, but hearty types such as sprouted lentils, peas, and chickpeas give this sauce body and flavor. We've called for equally hearty spelt and buckwheat gemelli, but you can use your favorite pasta shape as well.
2 Tbs. olive oil 2 small leeks, white and light green parts chopped (2 cups) i^ yellow bell pepper, chopped

This crunchy-chewy salad tastes great on its own or can be used to stuff pita bread or fill wrap sandwiches. It will keep for up to two days in the fridge as well, just be sure to add the arugula or alfalfa sprouts right before serving so they don't get limp.
MISO-LIME DRESSING

2 Tbs. limejuice 2 tsp. sesame oil 1 tsp. white miso


TRIPLE SPROUT SALAD

(lcup) 1 cup petite carrots


1 25-02. jar pasta sauce, suchas Lucini SpicyTuscanTomato 2 cups spelt and buckwheat gemelli, such as Eden Organic 1 6-oz.pkg. or 2 cups crunchy bean sprouts, such as lentils, peas, and adzuki beans Vi cup crumbled vegan feta cheese, optional

1 cup crunchy bean Sprouts, such as lentils, green peas, and adzuki beans 1 cup mung bean sprouts 4 green onions, white and green parts chopped (i^ cup) Vi cup sliced grape tomatoes Vi cup chopped orange bell pepper 1 4 y* 1 4 cup chopped cilantro cup toasted sesame seeds cup arugula or alfalfa sprouts cups watercress

1. Toast cumin seeds in large, dry skillet over medium heat 2 to 3 minutes, or until fragrant, shaking pan constantly. Transfer to small bowl, and set aside. 2. Warm 1 tortilla in same skillet over medium heat 1 to 2 minutes. Flip tortilla, and sprinkle with 'A cup grated cheese and V; tsp. toasted cumin seeds. Scatter with 'A cup crunchy bean sprouts, and top with second tortilla. Cook 2 minutes, or until cheese begins to melt and quesadilla holds together. 3- Carefully flip quesadilla with spatula, and cook 2 minutes more, or until slightly crisp on both .sidesTransfer to plate. Repeat with remaining tortillas, grated cheese, cumin seeds, and sprouts. Cool quesadillas 1 to 2 minutes, then cut into 8 wedges with pizza cutter. Serve with salsa.
PER W QUESADILLA: 2 1 1 CAL,- 8 G PROT; 6 G TOTAL FAT {3 G SAT FAT); 33 G CAHB; 13 MG CHOL; 8 6 8 MG SOD; 5GFieER,5GSUGARS

1. Heat oil in medium saucepan over medium heat. Add leeks, bell pepper and carrots, and saut 5 to 7 minutes, or until leeks are soft. Stir in pasta sauce and 1 cup water. Cover, and reduce heat to low. Simmer 30 minutes, or until carrots are tender. 2. Meanwhile, cook gemelli according to package directions. 3- Stir crunchy sprouts into pasta sauce, and cook 2 to 3 minutes more, or until heated through. Serve sauce over gemelli, and sprinkle with feta cheese, if using.
PER SERVING (1CUPCOO<ED PASTA A N D 1 CUPS SAUCE). 492 C A L IS G PROT; 16 GTOTAL FAT 3 G SAT FAT), 77G CARB; 0 MG CHOL^ 728 MG SOD; 11G FIBER; 14 G SUGARS

1. To make Miso-Lime Dressing: whisk together all ingredients in small bowl. 2. To make Triple Sprout Salad: Toss together crunchy sprouts, mung bean sprouts, green onions, tomatoes, bell pepper, cilantro, and sesame seeds in large bowl. Add Miso-Lime Dressing, and toss to coat. Separate arugula sprouts with your fengers, and stir into salad mixture. Serve on bed of watercress.
PER SERVING ( l CUP S A W AND 1 CUP WATERCRESS): 138 CAL; 6 G PROT; 7 GTOTAL FAT (<1 G SAT FAT); 14 G CARB; 0 MG CHOL. 6 1 MG SOD; 2 G FIBER,' 3 G SUGARS 0

vegetariantimes.com | March 12009