Spigarello

Spigarello Seeds

Spigarello is a leafy green vegetable, closely related to broccoli and kale. It has tender, dark green leaves with a slightly peppery and mustard-like flavor. When sprouted, Spigarello seeds produce crunchy, nutritious sprouts that are excellent for salads, sandwiches, and garnishes.

History of the Seed

Spigarello originated in Italy and is popular in Mediterranean cuisine. It has been cultivated for centuries as a hardy green vegetable, prized for its fast growth and flavorful leaves. The seeds used for sprouting come from this traditional plant variety.

Nutritional Information

Spigarello sprouts are rich in:

  • Vitamins A, C, and K
  • Folate
  • Iron
  • Calcium
  • Antioxidants
  • Dietary fiber

They provide a concentrated source of nutrients compared to the mature plant.

Nutrition Benefits

  • Boosts immune system thanks to high vitamin C content
  • Supports bone health through vitamins K and calcium
  • Aids digestion with fiber
  • Provides antioxidants that help fight free radicals
  • Promotes heart health with folate and iron

Sprouting Process and Directions

Soak Time

Soak Spigarello seeds in clean water for 6–8 hours.

Rinse Time

Rinse seeds twice daily (morning and evening) with fresh water.

Growing Time

Sprouts grow best at room temperature (65–75°F / 18–24°C).

Harvest Time

Sprouts are ready to harvest after 4–6 days when they have grown about 1–2 inches long.

Yield

From 1 tablespoon (about 10 grams) of seeds, expect roughly 1 cup of fresh sprouts.

Days to Sprout

Spigarello seeds typically begin sprouting within 1–2 days after soaking.

Best Growing Methods

  • Use a sprouting jar or tray with good drainage and airflow.
  • Keep seeds moist but not waterlogged.
  • Avoid direct sunlight during sprouting; indirect light is ideal.

Storage

  • Store harvested sprouts in a sealed container in the refrigerator.
  • Use within 3–5 days for maximum freshness and nutrition.

Using the Ready Sprouts

  • Add raw to salads, sandwiches, or wraps for a peppery crunch.
  • Mix into smoothies for a nutrient boost.
  • Use as garnish on soups or main dishes.

Helpful Tips

  • Rinse seeds thoroughly to prevent mold growth.
  • Use filtered or distilled water if tap water is heavily chlorinated.
  • Ensure proper drainage to avoid soggy sprouts.

Did You Know?

Spigarello is sometimes called “Italian broccoli rabe” because of its similar taste profile but grows faster and produces tender leaves ideal for sprouting.