Short answer: the easiest sprouting recipes are stir-fries, fried rice, curries and soups, which cook bean and lentil sprouts in minutes. Use leafy sprouts like alfalfa and broccoli in wraps, sandwiches and smoothies. For breakfast, blend sprouted moong into pancakes. For snacks, make sprouted hummus or energy bites.
Sprouting recipes by meal
Breakfast
- Moong sprouts pancakes (chilla)
- Sprouted idli
- Alfalfa sprouts avocado toast
- Sprouted methi paratha
- Wheatgrass smoothie bowl
Salads
Lunch
Dinner
- Mung bean sprout stir-fry
- Bean sprout fried rice
- Mixed sprouts curry
- Sprouted lentil curry
- Lentil stuffed peppers
- Broccoli sprout pesto pasta
- Sprout pizza
Soups and sides
Snacks
Bonus: sprouted energy bites and sprouted bread.
Sprouting recipes by sprout type
| Sprout | Best uses | Try |
|---|---|---|
| Mung bean | Stir-fries, fried rice, salads, pancakes | Stir-fry |
| Lentil | Curries, salads, stuffed peppers | Curry |
| Chickpea | Hummus, salads, curries | Hummus |
| Pea | Soups, fritters, bowls | Soup |
| Broccoli | Smoothies, pesto, toppings | Recipes |
| Alfalfa | Wraps, sandwiches, toast | Wraps |
| Fenugreek | Flatbreads, curries | Paratha |
| Wheat | Bread, flour | Sprouted bread |
Tips for cooking with sprouts
- Add bean sprouts late in stir-fries so they stay crunchy.
- Sprouted legumes cook faster than dry ones, often in 10 to 20 minutes.
- Dry sprouts well before frying.
- Blend leafy sprouts into pesto, dips and smoothies.
Safety
Cooking is the safest way to eat sprouts. Health Canada advises everyone to cook sprouts, and the FDA says higher-risk groups should not eat them raw or lightly cooked.12
Need sprouts to cook with? Start with the step-by-step sprouting guide. Browse every recipe on our recipes page.
Frequently asked questions
What can I make with sprouts?
Stir-fries, curries, soups, salads, wraps, sandwiches, pancakes, fried rice, hummus and even bread. Bean sprouts are great cooked; leafy sprouts are often used as toppings.
Should sprouts be cooked before eating?
Cooking is the safer choice. Health Canada advises everyone to cook sprouts, and the FDA says higher-risk groups should not eat them raw or lightly cooked.
Which sprouts are best for cooking?
Mung bean, soybean, lentil, chickpea and pea sprouts hold up best to cooking. Fine leafy sprouts like alfalfa get mushy when cooked.
How do I use up a lot of sprouts?
Stir-fry them, add them to fried rice or curry, blend them into hummus or pesto, or bake them into bread. Smaller, more frequent batches also help.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
