Why make a broccoli sprouts stir-fry?
- Fresh crunch on top of cooked vegetables.
- Broccoli two ways: florets and sprouts.
- Sulforaphane: broccoli sprouts are a well-known source of glucoraphanin.1
Broccoli sprouts stir-fry and sulforaphane
Sulforaphane forms when glucoraphanin meets an enzyme called myrosinase. High heat for a long time can deactivate the enzyme. One study found that mild blanching of broccoli sprouts may actually increase sulforaphane, while harsher cooking lowers it.2 So adding the sprouts at the end, with a short, gentle heat, is a good balance. Read more in broccoli sprouts benefits.
Grow your own broccoli sprouts
Soak 1 to 2 tablespoons of broccoli seed for 1 to 2 hours only. Rinse and drain twice a day for 4 to 5 days. See the broccoli seed guide.
Food safety
The FDA says higher-risk groups should not eat raw or lightly cooked sprouts, and Health Canada advises everyone to cook them.34 For those groups, stir-fry the sprouts until steaming hot.
More ideas: broccoli sprouts recipes and broccoli sprout pesto pasta.
Broccoli Sprouts Stir-Fry With Cashews and Sesame
Vegan · Asian-inspired
Ingredients
Stir-fry
- ½ cup (70 g) raw cashews
- 1 tbsp neutral oil
- 3 cups (about 250 g) broccoli florets
- 1 red bell pepper, sliced
- 2 garlic cloves, minced
- 1 tbsp grated fresh ginger
- 2 cups (about 60 g) broccoli sprouts
- 1 tbsp toasted sesame seeds
Sauce
- 2 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tsp maple syrup or honey
- 1 tsp sesame oil
- 1 tsp cornstarch mixed with 3 tbsp water
Method
- Toast the cashews in a dry wok over medium heat for 3 to 4 minutes until golden. Set aside.
- Mix the sauce ingredients in a small bowl.
- Heat the oil in the wok over high heat. Add the broccoli and stir-fry for 3 minutes.
- Add the pepper, garlic and ginger. Stir-fry for 2 minutes more.
- Pour in the sauce and toss until it thickens and coats the vegetables, about 1 minute.
- Turn off the heat. Add the broccoli sprouts and cashews and toss for 30 seconds until the sprouts just wilt.
- Top with sesame seeds and serve over rice or noodles.
Notes
- Cooking sprouts lowers risk. For a fully cooked option, toss the sprouts in over the heat for 1 to 2 minutes.
- Add protein: tofu, tempeh, chicken or shrimp.
- Nut-free: use sunflower seeds instead of cashews.
Seeds in this article
Frequently asked questions
Can you cook broccoli sprouts?
Yes. Brief cooking is fine and lowers the food-safety risk. Long, hot cooking can reduce the enzyme that helps form sulforaphane, so add them at the end.
Do broccoli sprouts lose sulforaphane when cooked?
High heat can deactivate myrosinase, the enzyme that helps form sulforaphane. A study found mild blanching may actually raise sulforaphane, while longer, hotter cooking lowers it.
What do broccoli sprouts taste like?
Mild and slightly peppery, a bit like radish. In a stir-fry, they add a fresh, green flavour.
What can I use instead of cashews?
Peanuts, almonds or sunflower seeds all work. Toast them first for the best flavour.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Fahey JW, Zhang Y, Talalay P. Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. PNAS, 1997. Link
- Mahn A, et al. Maximization of sulforaphane content in broccoli sprouts by blanching. Foods, 2022. Link
- U.S. Food and Drug Administration. Selecting and Serving Produce Safely. Link
- Health Canada. Food safety tips for sprouts. Link
