Why build a sprout bowl?
- Balanced: grain, protein, vegetables and healthy fats.
- Colourful and satisfying.
- Meal-prep friendly.
Sprout bowl building blocks
| Part | Options |
|---|---|
| Grain | Quinoa, brown rice, farro, sprouted quinoa |
| Sprouts (cooked) | Peas, lentils, chickpeas, mung beans |
| Vegetables | Roasted sweet potato, broccoli, peppers, cucumber |
| Fresh greens | Pea shoots, sunflower, microgreen mix |
| Sauce | Tahini, miso-ginger, lemon vinaigrette |
How to sprout peas
Soak 1 cup of whole dried green peas for 8 to 12 hours. Rinse and drain twice a day for 2 to 3 days. See the pea seed guide.
Sprout bowl tips
- Season each part. Salt the quinoa and peas, not just the sauce.
- Add shoots last so they stay crisp.
- Mix textures: soft quinoa, crunchy seeds, creamy avocado.
More sauces: salad dressings for sprouts and microgreens.
Pea Sprout Quinoa Bowl With Tahini Sauce
Vegan · Mediterranean-inspired
Ingredients
Bowl
- 1 cup (170 g) quinoa, rinsed
- 1 large sweet potato, cubed
- 1 red onion, cut into wedges
- 2 tbsp olive oil, salt and pepper
- 1½ cups (about 200 g) sprouted peas
- 2 cups (about 60 g) pea shoots or sunflower shoots
- 1 avocado, sliced
- 2 tbsp toasted seeds
Tahini sauce
- ¼ cup (60 g) tahini
- 3 tbsp lemon juice
- 1 small garlic clove, grated
- 1 tsp maple syrup
- 4 to 6 tbsp water
- Pinch of salt
Method
- Heat the oven to 425°F (220°C). Toss the sweet potato and onion with oil, salt and pepper. Roast for 25 minutes, turning once.
- Cook the quinoa in 2 cups of water for 15 minutes. Rest 5 minutes and fluff.
- Simmer the sprouted peas for 3 to 4 minutes until tender. Drain.
- Whisk the tahini sauce, adding water until it drizzles.
- Divide the quinoa between bowls. Top with roasted vegetables, peas, pea shoots and avocado.
- Drizzle with tahini sauce and sprinkle with seeds.
Notes
- Meal prep: store quinoa, vegetables and peas separately for up to 4 days. Add shoots, avocado and sauce when serving.
- Sprout the quinoa too: sprouted quinoa cooks in about 10 minutes.
- Add protein: chickpeas, tofu or a soft-boiled egg.
Frequently asked questions
What goes in a sprout bowl?
A grain like quinoa or rice, cooked sprouts like peas or lentils, roasted or raw vegetables, fresh shoots or microgreens, and a sauce.
Can I use sprouted quinoa?
Yes. Rinse quinoa well to remove its bitter saponins, sprout it for 1 to 2 days, then cook it for about 10 minutes.
How long does this sprout bowl keep?
Stored separately, the components keep up to 4 days. Assemble with fresh shoots and sauce on the day.
Can I make the tahini sauce ahead?
Yes. It keeps 5 days in the fridge. It thickens when cold, so whisk in a little water before using.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
