Rich in: water and fiber, vitamins, minerals and bioactive substances, including antioxidants. Possible benefits: It seems that the germination process can increase the availability of certain nutrients and provide bioactive substances
- Rich in: water and fiber, vitamins, minerals and bioactive substances, including antioxidants.
- Possible benefits: It appears that the germination process can increase the availability of certain nutrients and provide bioactive substances of nutritional interest.
- Ideal for: salads, soups, stir-fries, rolls and sandwiches.
They come from cereals, legumes or vegetables but we must forget the nutritional composition of their product of origin, since that of the sprouts will be different and much more watery. Although the sprouts can maintain typical characteristics of the seed from which they come, as occurs in soybean sprouts that also contain isoflavones, their density is much lower. This is because sprouts are small incipient forms of life that contain much more water and, therefore, the nutrients in them are in less proportion. Despite this, sprouts, in addition to being approximately 94% water, contain fiber, few calories, vitamins such as folates, vitamin A, E and C and minerals such as iron, calcium and magnesium. In addition, they contain digestive enzymes.
How to take them
Although there are many types of sprouts and each of them will be better or more appropriate for one or another function, the reality is that in general they are characterized by their mild flavor and their fine and crunchy texture , and therefore they can be part of a great variety of preparations.
We can add them in salads , vegetable creams, sauteed vegetables and with pasta, rice or legumes . They can also be used as a garnishof meat or fish dishes, and can accompany multiple foods. A very typical option of oriental cuisine is to be part of soups with noodles for example. They can also be used in sandwiches or rolls to give that crunchiness that they give to the preparations when we consume them raw.
Germination can offer improvements from the nutritional point of visit, as it can lead to interesting bioactive substances. In addition, we obtain a more tender product, easier to consume and in many cases with better palatability . More studies are necessary to be able to give the sprouts characteristics that turn them into functional foods.
Buying and conservation advice
We must choose bags that do not present too much humidity or condensation and look at the packaging or expiration date. Reject sprouts that show brown or green areas with the possible appearance of molds. We will keep them in the refrigerator, between 2 and 6ºC, where they can stay well for more than a week.
Sprouts can be done at home but in this case we must acquire quality and trustworthy seeds and properly carry out germination care to ensure that we are obtaining good quality sprouts.
Noodle soup with alfalfa sprouts
- Red and green pepper
- Spring onion
- Smoked tofu
- Alfalfa sprouts
- Miso soup
- Soy sauce
Cook the noodles and reserve them. Sauté the prawns in the deep frying pan or in a wok with a pinch of soy sauce, add the noodles and then the vegetables (red and green pepper, chives and spinach, or other vegetables to taste) previously washed and cut into julienne. Add the smoked tofu cut into cubes and add the miso soup. Serve and add the alfalfa sprouts to the soup.