Why make sauteed sprouts?
- Fast: under 10 minutes.
- Safer: cooking lowers the food-safety risk of raw sprouts.1
- Flavourful: garlic, chili and lemon wake them up.
Best sprouts for sauteed sprouts
| Sprout | Cook time | Texture |
|---|---|---|
| Mung bean | 2–3 min | Crunchy, juicy |
| Lentil | 3 min | Firm, nutty |
| Mustard | 1 min | Soft, peppery |
| Radish | 1 min | Soft, spicy |
| Pea | 2–3 min | Sweet, firm |
Tips
- Dry sprouts sizzle; wet sprouts steam.
- Don't burn the garlic. Pale golden is perfect.
- Season at the end with lemon.
Food safety
The FDA says higher-risk groups should not eat raw or lightly cooked sprouts, and Health Canada advises everyone to cook them thoroughly.21 Cook until steaming hot. Read are sprouts safe to eat?
More ideas: mustard sprout cauliflower stir-fry and mung bean sprout stir-fry.
Garlicky Sautéed Sprouts With Olive Oil
Vegan · Mediterranean
Ingredients
Sautéed sprouts
- 3 cups (about 150 to 250 g) sprouts: mustard, mung bean or lentil
- 2 tbsp olive oil
- 3 garlic cloves, thinly sliced
- ¼ tsp chili flakes
- Pinch of salt
- 1 tsp lemon juice
- Lemon zest or grated Parmesan to finish (optional)
Method
- Rinse the sprouts and dry them well.
- Heat the olive oil in a large pan over medium heat. Add the garlic and chili flakes and cook for 30 to 60 seconds until the garlic is pale golden.
- Turn the heat to high. Add the sprouts and a pinch of salt.
- Toss for 2 to 3 minutes, until hot through and just wilted. Bean sprouts stay crunchy; leafy sprouts soften more.
- Turn off the heat, add the lemon juice and toss. Finish with zest or Parmesan.
Notes
- Cook until steaming hot for the lowest food-safety risk.
- Leafy sprouts like mustard and radish cook in about 1 minute.
- Make it a meal: toss with pasta or serve over rice with a fried egg.
Seeds in this article
Frequently asked questions
Can you sauté sprouts?
Yes. A quick sauté in oil with garlic is one of the best ways to eat sprouts. It brings out flavour and makes them safer.
How long do you cook sprouts in a pan?
About 2 to 3 minutes for bean and lentil sprouts, and about 1 minute for leafy sprouts like mustard or radish.
Which sprouts are best sautéed?
Mung bean, lentil, soybean, mustard, radish and pea sprouts all sauté well. Very fine sprouts like alfalfa get mushy.
Do sautéed sprouts lose nutrients?
Some heat-sensitive vitamins drop with cooking, but a quick sauté keeps most of the goodness and lowers the food-safety risk.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
