Cooking With Sprouts: What Cooked Means and 6 Recipes

What "cooked" means

Health Canada says heating sprouts on high heat kills most harmful bacteria.¹ The FDA warns against raw or lightly cooked sprouts for higher-risk people.²

For this course, cooked means steaming hot all the way through.

• In a pan: several minutes over medium-high heat, stirring often.
• In soup or curry: simmer at least 5 minutes.
• In the oven: until sprouts are hot throughout and dry or crisp.

A quick toss in a hot pan for a few seconds, a brief dip in hot water or a sprinkle over a hot dish is not enough.

Cooking tips

• Rinse sprouts right before cooking. Drain well.
• Dry sprouts help them brown. Wet sprouts steam.
• Add sprouts near the end for crunch, but cook them long enough to be hot throughout.
• Salt late, because salt pulls water out of sprouts.

Recipe 1: garlic lentil sprout sauté

Serves 2 as a side. 10 minutes.

• 1 tablespoon oil
• 2 cloves garlic, sliced
• 2 cups lentil sprouts
• Salt, pepper and lemon juice

1. Heat oil over medium-high heat.
2. Add garlic and stir 30 seconds.
3. Add sprouts and a pinch of salt.
4. Cook 5–7 minutes, stirring, until hot and tender.
5. Finish with pepper and lemon.

Recipe 2: mung bean sprout stir-fry

Serves 2. 10 minutes.

• 1 tablespoon oil
• 1 small carrot, cut in thin strips
• 3 cups mung bean sprouts
• 2 tablespoons soy sauce
• 1 teaspoon sesame oil
• 2 green onions, sliced

1. Heat oil in a wok or large pan over high heat.
2. Stir-fry carrot for 2 minutes.
3. Add sprouts and soy sauce.
4. Stir-fry 3–4 minutes, until steaming hot and just tender.
5. Add sesame oil and green onions.

See also our mung bean sprout recipes and stir-fry guide.

Recipe 3: sprout and vegetable soup

Serves 4. 25 minutes.

• 1 tablespoon oil
• 1 onion, diced
• 2 carrots, diced
• 4 cups broth
• 2 cups lentil or mung sprouts
• Salt, pepper and herbs

1. Cook onion and carrots in oil for 5 minutes.
2. Add broth and bring to a simmer.
3. Add sprouts. Simmer 8–10 minutes.
4. Season and serve.

Recipe 4: sprout fried rice

Serves 2. 15 minutes.

• 1 tablespoon oil
• 2 cups cooked, cooled rice
• 1 egg, beaten
• 1½ cups sprouts
• 2 tablespoons soy sauce
• Green onions

1. Heat oil in a pan over medium-high heat.
2. Scramble the egg, then push to the side.
3. Add rice and sprouts. Fry 5 minutes, stirring.
4. Add soy sauce. Cook 2 more minutes, until steaming hot.
5. Top with green onions.

Recipe 5: sprout omelet

Serves 1. 10 minutes.

• 2 eggs
• ½ cup sprouts
• Salt, pepper
• 1 teaspoon oil or butter

1. Sauté sprouts in oil for 3–4 minutes until hot.
2. Pour in beaten eggs.
3. Cook until set and eggs are fully cooked.
4. Fold and serve.

Recipe 6: roasted chickpea sprouts

Makes about 1 cup. 30 minutes.

• 2 cups chickpea sprouts
• 1 tablespoon oil
• ½ teaspoon salt
• Spices of your choice (paprika, cumin, garlic powder)

1. Heat oven to 400°F (200°C).
2. Dry sprouts very well on a towel.
3. Toss with oil, salt and spices.
4. Spread on a baking sheet in a single layer.
5. Roast 25–30 minutes, stirring once, until crisp and golden.

Adding sprouts to what you already cook

• Soup, curry, chili: stir in near the end and simmer 5+ minutes.
• Rice or noodle dishes: fry with the other ingredients.
• Scrambled eggs: cook with the eggs.
• Fritters: mix into the batter; cook through.
• Pasta sauce: simmer in the sauce for 8–10 minutes.

Do this now

1. Pick one recipe for tonight.
2. Make sure it reaches steaming hot all the way through.
3. Write down what you'd change next time.

Key takeaways

• Cooked means steaming hot all the way through, not a quick toss.
• Dry sprouts crisp up. Wet sprouts steam.
• Soups, stir-fries, fried rice and omelets are the easiest starting points.

See all 12 lessons

Written by Michael

A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael