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Ingredients
1Adding Broccoli Sprouts to Dishes
2Making a Broccoli Sprout Smoothie
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Tips and Warnings
Things You'll Need
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References
Co-authored byHunter Rising
Last Updated: October 10, 2022References
Broccoli sprouts are young broccoli plants that have grown for about 3-4 days and taste similar to radishes. Sprouts have a high amount of sulforaphane, which acts as an antioxidant and can help promote digestive and heart health.[1] Luckily, broccoli sprouts are easy to add to any dish or make into a nutrient-rich smoothie. Put some in your meal for an added healthy boost!
Ingredients
Broccoli Sprout Smoothie
- ½ cup (42 g) of broccoli sprouts
- ½ cup (52 g) of cucumber
- 1 peeled orange
- 1 tablespoon (15ml) of lemon juice
- ¼ of an avocado
- 1 cup (240ml) of water
- 2 cups (435 g) of ice
- 1 cup (152 g) of strawberries (optional)
- 1 cup (225 g) of pineapple (optional)
Makes 2 servings
Method 1
Method 1 of 2:
Adding Broccoli Sprouts to Dishes
1
See AlsoHow to Grow Broccoli Sprouts (& Why We All Should)Sprossenbrokkoli: Was ist das & wie zubereiten? (5 Rezepte)Brokkoli Sprossen ziehen – wikiHowSprossenbrokkoli: ein gesundes und vielseitiges Gemüse - Buntes GemüseTop your sandwiches with fresh sprouts for added nutrients. Although alfalfa sprouts are usually added to sandwiches, you can easily substitute broccoli sprouts instead! After you’ve added all the ingredients to your sandwich, put a small handful of broccoli sprouts inside. The sprouts will add extra crunch and flavor to your sandwich.[2]
- Don’t consume raw broccoli sprouts if you have a weakened immune system.[3]
2
Cook broccoli sprouts into a stir-fry. Cook the rest of your stir-fry as normal. During the last 3-4 minutes of cooking, add your broccoli sprouts to the pan. Stir them in with the rest of your vegetables so they cook slightly. Make sure the broccoli sprouts are still crunchy when you take the stir-fry off the heat.[4]
- Use fresh sprouts as an extra garnish on top of your stir-fry when it’s finished.
Making a Simple Stir-Fry
Heat a skillet over high heat with 2 tablespoons (30ml) of cooking oil. Add aromatics like garlic and onions first, followed by vegetables with a longer cook time like carrots or broccoli. Put mushrooms and peppers last and cook everything until it's browned and tender. Serve the stir-fry over rice or by itself.
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3
Sprinkle raw sprouts on top of your salad. Make a fresh salad with your preferred ingredients. Toss the salad together so everything is mixed together thoroughly. Use as many broccoli sprouts as you want on top of your salad for added nutrients.[5]
- If you don’t like the flavor of broccoli sprouts, use a little extra salad dressing to mask it.
Vegetable Options for Your Salad
• Cauliflower
• Broccoli
• Spinach
• Fresh mushrooms
• Carrots
• Red onion4
Garnish soups with fresh broccoli sprouts. Add fresh sprouts on top of any soup to make it extra nutritious. Consider putting them on top of a broccoli cheese soup for added broccoli flavor![6]
5
Blend the sprouts into your hummus. Use either storebought hummus or make your own. Pour the hummus into your food processor or blender along with a handful of fresh broccoli sprouts. Pulse the food processor until your hummus has a smooth texture and the sprouts are completely mixed throughout.[7]
- Try adding broccoli sprouts to your favorite dips for a nutritious snack.
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Method 2
Method 2 of 2:
Making a Broccoli Sprout Smoothie
1
Put all of the ingredients in your blender. Put the broccoli sprouts, cucumber, orange, and avocado into the blender first, then add the lemon juice and water. Finally, fill in the rest of the blender with ice. You can use as much or as little ice as you want depending on the consistency you want.[8]
- For added sweetness, add 1 cup (152 g) of strawberries and 1 cup (225 g) of pineapple.[9]
2
Blend the ingredients on high for 45 seconds. Put the lid on the blender and turn it on to high speed. Continue blending until the smoothie is smooth and creamy or for about 45 seconds. Check the consistency of your smoothie and use the pulse setting if it’s still chunky.[10]
- If your blender has a smoothie setting, use that instead.
- Never put your hand or a utensil into a blender while it’s running.
3
Pour the smoothie into a glass and enjoy. Use a chilled glass to keep your smoothie cold and refreshing. Sip your smoothie or use a straw to drink it. The smoothie makes a nutritious breakfast or delicious snack to enjoy in the afternoon.[11]
- If you have any extra smoothie, keep it in the fridge or freezer for up to 3 days.
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See AlsoHow to Grow Broccoli Sprouts
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Tips
Add a little salt to fresh broccoli sprouts to enjoy them on their own as a snack.[12]
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Warnings
Don’t eat raw sprouts if you have a weakened immune system or if you’re easily susceptible to food poisoning.[13]
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Things You’ll Need
Making a Broccoli Sprout Smoothie
- Knife
- Measuring spoons
- Measuring cups
- Blender
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References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3405367/
- ↑ https://www.cleaneatingkitchen.com/broccoli-sprouts-benefits-6-ways-to-eat-them/
- ↑ https://www.foodsafety.gov/keep/types/fruits/sprouts.html
- ↑ https://www.cravingsofalunatic.com/easy-tuna-stir-fry-bowls/
- ↑ https://www.cleaneatingkitchen.com/broccoli-sprouts-benefits-6-ways-to-eat-them/
- ↑ https://www.cleaneatingkitchen.com/broccoli-sprouts-benefits-6-ways-to-eat-them/
- ↑ https://www.cleaneatingkitchen.com/broccoli-sprouts-benefits-6-ways-to-eat-them/
- ↑ https://youtu.be/kRxstXlWqj4?t=28s
- ↑ https://www.cleaneatingkitchen.com/broccoli-sprout-smoothie-vegan/
More References (4)
About this article
Co-authored by:
Hunter Rising
wikiHow Staff Writer
This article was co-authored by wikiHow staff writer, Hunter Rising. Hunter Rising is a wikiHow Staff Writer based in Los Angeles. He has more than three years of experience writing for and working with wikiHow. Hunter holds a BFA in Entertainment Design from the University of Wisconsin - Stout and a Minor in English Writing. This article has been viewed 2,567 times.
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Co-authors: 2
Updated: October 10, 2022
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