Nutritious and Delicious Sprout Salads

by Gentle World

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If you’ve recently begun sprouting seeds, grains and legumes, or are a long time sprout fanatic, these “rawsome recipes” from Incredibly Delicious: Recipes for a New Paradigm will spark your desire to have sprouts at every meal.

If you’ve never sprouted before, but are interested in starting, check out this simple guide to sprouting!

Raw Hummus
Delightful Sprout Salad
Sprout & Spinach Salad
Sprouted Quinoa Salad
Sprouted Mung Bean Salad
Creamy Curry Sprouted Lentil Salad
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This recipe is protein-packed and delicious. If you’ve never tried raw hummus before, it has a much greener and brighter flavor than cooked hummus.

Raw Hummus
serves 4

1 1/2 cups garbanzo beans, sprouted
3 Tbsp. fresh parsley, finely chopped
1 1/2 Tbsp. raw tahini
2 cloves garlic
2 Tbsp. fresh lemon juice
2 tsp. herb seasoning (such as Herbamare)
1 tsp. cumin powder
sea salt, to taste

In a food processor, using the “S” shaped blade, homogenize sprouted garbanzo beans. Add remaining ingredients and process until smooth. Chill and serve.

This salad provides an energy-packed meal or snack.

Delightful Sprout Salad
serves 4–5

1 1/2 cups cabbage, finely grated
1/2 cup lentil sprouts (or other sprouted legume)
1/2 cup clover or alfalfa sprouts
2 carrots, grated
1 bell pepper, diced
1/8 cup sunflower sprouts or seeds

Dressing
1 Tbsp. fresh lemon juice
2 Tbsp. fresh basil, chopped
2 Tbsp. fresh dill, chopped
sea salt/tamari, to taste
2 Tbsp. nutritional yeast
3 Tbsp. raw tahini

1. Combine grated and diced veggies, sprouts and seeds.
2. Mix dressing ingredients separately; then pour over the top of the vegetables. Mix well. Marinate for 20–30 minutes if desired.

These two salads are scrumptious on their own, but make a beautiful, colorful and flavorful meal together as well.

For a green salad, enjoy:

Sprout & Spinach Salad
serves 4

4 cups sprouts (any combination)
1/2 head of lettuce or spinach (chopped)
2 slices purple onion, diced small
4 carrots, grated
3 mushrooms, sliced
1 cucumber, peeled, diced
1 yellow/red bell pepper, sliced
1 tomato, diced

Combine all ingredients except the cucumbers and tomatoes. Toss with dressing of choice.* Add cucumber and tomato to the top.

* I love a good raw tahini and lemon dressing. Simple, healthy and zesty!

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Then, for a grain salad, enjoy:

Sprouted Quinoa Salad
serves 4

1 cup sprouted quinoa
1 small tomato, diced
1/2 red bell pepper, diced
1/2 Tbsp. raw apple cider vinegar
sea salt or substitute, to taste
1 Tbsp. nutritional yeast
2 tsp. stoneground mustard

Soak quinoa for six hours and sprout for one day, to maintain freshness. Mix all ingredients together in a bowl. Allow to marinate for 10–30 minutes before serving.

I used to think that mung beans were simply something to top your vegan Pho with, but now I know that they are a protein and fiber rich tasty addition to any salad!

Sprouted Mung Bean Salad
serves 5

5 cups sprouted mung beans *
2 cups grated carrot
2 cups pok choy, spinach or totsoi, chopped
1 Tbsp. raw apple cider vinegar
1 tsp. dried oregano
2 Tbsp. fresh lemon juice + 2 Tbsp. oil
1/4 tsp. garlic powder
1 tsp. herb seasoning (such as Herbamare)
1 Tbsp. nutritional yeast
1/2 tsp. dill weed
sea salt or substitute, to taste

Mix all ingredients together in a bowl. Allow to marinate before serving.

* Check out the amazing protein content of mung beans!

Sprouted lentils are probably my favorite type of sprout. They are filling, vibrant, cheap to make and oh so tasty!

Creamy Curry Sprouted Lentil Salad
serves 4–6

4 cups sprouted lentils/mixed sprouts
2/3 cup sweet onion, diced finely
1 cup carrot, grated

Sauce
1 cup cashews (soaked a little and drained)
sea salt or substitute, to taste
1/2 Tbsp. mild curry powder
1/8 cup cold-pressed oil
1 Tbsp. fresh lemon juice
1/2 cup water

1. Place the first three ingredients in a bowl.
2. In a blender, blend the Sauce ingredients until thick and creamy. Pour over the vegetables. Mix well. Chill and allow to marinate for several hours before serving.

Enjoy!


Incredibly Delicious: Recipes for a New Paradigm contains an extensive chapter on raw food preparation as well as many more tips to make the transition to veganism easy and delicious!

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