Why this sunflower sprouts salad works
- Crunch: sunflower shoots, walnuts and seeds.
- Sweet and earthy: beets and oranges.
- Creamy: goat cheese.
Sunflower sprouts vs sunflower microgreens
Most "sunflower sprouts" in salads are really sunflower shoots grown as microgreens: in-shell seed sown in soil and cut at 8 to 10 days. They're sturdy and crunchy. Short, jar-grown sunflower sprouts come from hulled seed and are much smaller. Learn to grow shoots in sunflower microgreens.
Sunflower sprouts salad tips
- Dress the shoots first so every leaf is coated.
- Toast the nuts for more flavour.
- Use mixed beets (red and golden) for colour.
More sunflower recipes
Grow beet microgreens too: see the beet seed guide.
Sunflower Sprouts and Beetroot Salad With Citrus Vinaigrette
Vegetarian · American
Ingredients
Salad
- 4 cups (about 120 g) sunflower shoots (sunflower microgreens)
- 3 small roasted or cooked beets, cut into wedges
- 2 oranges, peeled and segmented
- ¼ cup (35 g) crumbled goat cheese or feta
- ¼ cup (30 g) toasted walnuts
- 2 tbsp toasted sunflower seeds
Citrus vinaigrette
- 3 tbsp olive oil
- 2 tbsp orange juice
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp honey
- Pinch of salt and pepper
Method
- Shake the vinaigrette ingredients in a jar.
- Toss the sunflower shoots with half the vinaigrette and spread them on a platter.
- Top with beets and orange segments.
- Scatter the goat cheese, walnuts and sunflower seeds over the top.
- Drizzle with the rest of the vinaigrette and serve.
Notes
- Roast beets: wrap in foil and roast at 400°F (200°C) for 45 to 60 minutes. Cool, then peel.
- Keep colours bright: add beets last so they don't stain everything pink.
- Vegan: skip the cheese or use avocado.
Frequently asked questions
Are sunflower sprouts the same as sunflower microgreens?
Often, yes. In salads, "sunflower sprouts" usually means sunflower shoots grown as microgreens in soil and cut above the roots. Short jar-grown hulled sunflower sprouts are different.
What do sunflower shoots taste like?
Nutty and fresh with a juicy crunch. They're sturdy enough to be a salad base.
Can I make this salad ahead?
Prep the beets, oranges and dressing ahead. Toss the sunflower shoots with dressing just before serving.
What other greens work?
Pea shoots, arugula or a microgreen mix.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
