Vegetable of the Month

SPROUTS!

Sprouts are commonly seen at salad bars and supermarkets and each kind has its own unique flavor. Sprouts have a long history and were used for medicinal purposes in ancient China.

So what exactly classifies as a sprout? By definition it is a vegetable seed that just begins growing. Sprouts grow from the seeds of vegetables, grains, and various beans. They are the first edible shoots.

Varieties

Sprouts like other vegetables can vary in texture and taste. There are some that can add some spice to your meals like radish and onion sprouts. Hardy sprouts, like Mung bean sprouts, can withstand cooking. More delicate ones, like alfalfa sprouts, can be used in salads and sandwiches.

While not varieties of sprouts are available at your local supermarket, try going to a farmer’s market to find other varieties.

Bean Sprouts
Commonly associated with the Mung beans, these sprouts have small light yellow leaves and a silvery white shoot. These sprouts produce a subtle nutty flavor and lots of crunch when added to stir-fries, soups, and salads.

Green-Leaf Sprouts
Typically germinated vegetable and grain seeds, these sprouts and are recognized by two tiny green leaves at the tip of a slender 1/2-inch to 3-inch shoot. These sprouts are often used in salads and sandwiches.

Alfalfa Sprouts
One of the most common sprouts on the market, these sprouts have threadlike shoots with green tops. They provide a subtle nutty flavor. A great addition to salads and sandwiches.

Radish Sprouts
Known as the "hot," these sprouts that evokes the zippy taste of radishes.

Sunflower Sprouts
Similar to alfalfa sprouts, sunflower sprouts have a mild, sweet flavor, adding crunch to any dish.

Pumpkin Sprouts
Grown from hulled seeds, these sprouts can be eaten raw or lightly toasted. Excellent when added to salads, soups and bread.

Wheat Sprouts
These sprouts cook quickly and are often used in recipes in place of whole grains.

Lentil Sprouts
Although not as ‘spicy’ as the Radish sprout, lentil sprouts have a peppery flavor. They are often used in soups, stews and casseroles.

Selection

Sprouts are fresh when they are crisp and their roots are moist and white. Avoid musty-smelling, dark, or slimy-looking sprouts.

Storage

Sprouts are highly perishable and should be eaten as soon as possible, but there are some ways to extend their shelf life. Most sprouts can be kept in a plastic bag in the crisper of the refrigerator for up to 3 days. Delicate sprouts like alfalfa should be refrigerated in the original ventilated plastic container. Rinsing daily under cold water may extend their life. Lastly, Mung bean sprouts can then be frozen if they are to be used for future cooking.

Sprouts and Food Safety

Because sprouts have associated with outbreaks of Salmonella and E.coli O157:H7 infection, people at high risk from exposure to these bacteria, such as children, the elderly, and people with weak immune systems, should avoid eating sprouts.

Sprouts are still an excellent way to increase your vegetable intake. Just take some precautions when choosing, storing, and preparing your sprouts:

• Buy only fresh looking sprouts from a reputable store.
• Keep sprouts refrigerated and use them promptly.
• Wash the sprouts thoroughly with water to remove any dirt.

For more information on sprouts and food safety please visit:

• http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5101a3.htm
• http://www.cce.cornell.edu/food/fsarchives/010202/rawsprouts.html*
• http://www.ext.colostate.edu/pubs/columnnn/nn020506.html*

*Links to non-Federal organizations are provided solely as a service to our users. Links do not constitute an endorsement of any organization by CDC or the Federal Government, and none should be inferred. The CDC is not responsible for the content of the individual organization Web pages found at this link.

Make Sprouts Part of Your 5 A Day Plan Hardier sprouts like Mung bean and lentil sprouts tolerate heat and are often used in stir-fry dishes, soups, and stews. Fresh sprouts make a great addition to salads, sandwiches, and wraps, and can also be used as a garnish. Add a variety of different sprouts to your favorite coleslaw. Try Mung bean or lentil sprouts in your potato salad for a different texture. Include cabbage, Mung bean, or lentil sprouts in all your vegetable and fruit smoothies or blended juices for a tasty treat. Sprouts like Mung bean and radish can be mixed with soft cheeses for a delicious dip. Looking for a new sandwich spreads? Try pureeing lentil or radish sprouts with a teaspoon of fat free cream cheese. Liven up your omelet or scrambled eggs with alfalfa, clover, or radish sprouts. Many rice dishes taste great with a combination of fenugreek, lentil, or Mung bean sprouts. Serve sprouts as side dishes! Try sautéing your favorite sprouts with onions, adding sprouts to baked beans, or pureeing sprouts with your favorite peas or beans.

Recipes

Sprout Curry
Makes 6 servings
Each serving equals one 5 A Day serving
Source: Produce for Better Health /International Sprout Growers Assoc.

Ingredients

1 tsp olive oil
1 large onion, finely chopped
1 Tbsp fresh thyme
1 Tbsp fresh basil
1 Tbsp curry powder
2 Tbsp water
4 cups total assorted sprouts: adzuki, Mung bean, lentil, pea, lima bean, gand arbanzo bean, plus a tiny bit of radish sprouts for zip

Heat oil in a deep pot and sauté onion with seasonings. Add 2 Tbsp of water and stir in sprouts. Turn heat up to high and cook for 5 minutes. Serve alongside grilled chicken and rice or add to your favorite sandwich.

Nutritional information per serving: Calories 85, Protein 6g, Fat 1g, Calories from Fat 13%, Cholesterol 0mg, Carbohydrates 16g, Fiber 3g, Sodium 10mg.

Sprout Salad Pocket
Makes 4 servings
Each serving equals one 5 A Day serving
Source: Produce for Better Health/International Sprout Growers Association

Ingredients

4 medium pocket breads
8 tsp fat-free mayonnaise
1 cucumber, thinly sliced
1 medium tomato, sliced
½ cup alfalfa sprouts
½ cup radish sprouts
½ cup lentil sprouts
½ cup pea sprouts

Spread both insides of halved pocket bread with mayonnaise. Arrange layers of vegetables on both sides and stuff the middle with mixed sprouts.

Nutritional information per serving: Calories 209, Protein 7g, Fat 2g, Calories from Fat 8%, Cholesterol 1mg, Carbohydrates 42g, Fiber 4g, Sodium 380mg.

Eat-it-all Beach Salad
Makes 1 serving
Each serving equals one 5 A Day serving
Source: Produce for Better Health/International Sprout Growers Association

Ingredients

1 green pepper
¼ cup sprouts
1 small tomato
2 Tbsp non-fat lemon yogurt
1 tsp wheat germ
¼ cup cucumber, diced
¼ cup small summer squash, diced

Slice top off pepper and save top. Clean out membrane and seeds from inside. Combine sprouts, tomato, cucumber and summer squash. Mix wheat germ with yogurt and toss with salad mixture. Pack into green pepper. Replace top and chill.

Nutritional information per serving: Calories 128, Protein 7g, Fat 1g, Calories from Fat 8%, Cholesterol 0mg, Carbohydrates 27g, Fiber 1g, Sodium 43mg.

Sprouts and Spinach Salad
Makes 4 servings
Each serving equals one 5 A Day serving
Source: International Sprout Growers Association

Ingredients

1 cup buckwheat sprouts
1 cup Alfalfa sprouts
2 cups spinach, washed and torn in bite size pieces
½ small red onion, thinly sliced
1 cup sliced fresh mushrooms
½ cup croutons
4 Tbsp lemon juice, fresh

Toss together and serve with lemon juice.

Nutritional information per serving: Calories 184, Protein 11g, Fat 6g, Calories from Fat 29%, Cholesterol 0mg, Carbohydrates 25g, Fiber 2g, Sodium 347mg.

Asian Cole Slaw
Makes 8 servings
Each serving equals one 5 A Day serving
Source: Frieda’s, Inc.

Ingredients

3 cups Napa cabbage, sliced
1½ cups carrot, shredded
1 cup fresh bean sprouts, cut up
Half of 15-oz. can bamboo shoots, drained
2 tbsp sesame oil or salad oil
1 tbsp sesame seeds
1 tsp sugar
1/8 tsp salt
1/8 tsp pepper

In a large bowl, toss together Napa cabbage, shredded carrot, bean sprouts, and bamboo shoots till well mixed.

For dressing, in a shaker jar, combine remaining ingredients. Shake well; pour over salad, and toss well.

Note: For a delicious Chinese chicken salad, add 3 cups cooked, shredded chicken breast to salad.

Nutritional information per serving: Calories 148, Protein 22g, Fat 4g, Calories from Fat 25%, Cholesterol 49mg, Carbohydrates 5g, Fiber 1g, Sodium 99mg.

Sprout Omelet
Makes 2 servings
Each serving equals one 5 A Day serving
Source: International Sprout Growers Association

Ingredients

1 cup Mung bean sprouts
½ cup bell pepper, diced
¼ cup green onion, diced
2/3 cup mushrooms, sliced
¼ cup water chestnuts, diced
1 cup egg substitute
¼ cup skim milk
2 tsp vegetable oil

In an omelet pan, sauté vegetables and bean sprouts in oil for 3-5 minutes. Remove vegetables and place on a warm plate. Whip together the egg substitute milk Pour egg mixture into the omelet pan and cook on both sides. Place vegetables in center and fold omelet over.

If using alfalfa sprouts, sauté the vegetable 1 to 3 minutes before adding the alfalfa sprouts so that they cook for only 2 minutes. Cooking alfalfa sprouts changes their taste in an interesting way.

Nutritional information per serving:  Calories 166, Protein 16g, Fat 5g, Calories from Fat 26%, Cholesterol 0mg, Carbohydrates 16g, Fiber 3g, Sodium 277mg.

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This page last updated May 27, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity