Sprouts spring from newly germinated peas and beans. They won't add much in the way of nutrients--or calories--to your diet, but they're tasty and inexpensive. There are many varieties, ranging from mild and crunchy mung bean sprouts to spicy and delicate radish sprouts. Raw sprouts are great in salads and sandwiches, and the sturdier varieties can also be stir-fried briefly.
Substitutes: lettuce OR carrots (grated) OR green onions (minced)
alfalfa sprouts Notes: These are too wispy to cook, but they're great raw in salads and sandwiches. Substitutes: sunflower sprouts OR mung bean sprouts (thicker shoots, crunchier, less sweet) OR soybean sprouts (more of a bean flavor) OR fenugreek sprouts (more bitter)
broccoli sprouts Notes: These are rich in sulforaphane, a cancer-fighting compound. They also have a pleasant, peppery flavor. Substitutes: daikon sprouts OR alfalfa sprouts buckwheat sprouts Substitutes: alfalfa sprouts daikon sprouts = kaiware = radish sprouts = tsumamina = clover radish Notes: These have a pungent, peppery flavor that works wonders for otherwise bland salads and sandwiches. They're too delicate to cook, so always serve them raw. Substitutes: onion sprouts
fenugreek sprouts Substitutes: mung bean sprouts (thicker, sweeter) OR alfalfa sprouts (sweeter)
kaiware Pronunciation: ki-WAHR-ay See daikon sprouts.
mung bean sprouts = bean sprouts Notes: These are the large sprouts that are common in supermarkets. They're crisp and nutty, and they're the best sprouts for stir-frying, though they can also be served raw. Select bean sprouts that are crisp and white with just a tinge of yellow. To keep them fresh, rinse them off and immerse them in cold water, then store them in the refrigerator. They're very perishable, so try to use them within a day or two. Canned bean sprouts are a very poor substitute for fresh. Substitutes: snow peas (sturdy enough to cook) OR sunflower sprouts (sturdy enough to cook) OR soybean sprouts (bigger, bean-like flavor) onion sprouts Notes: These have a distinct onion flavor. Substitutes: daikon sprouts
snow pea shoots Notes: Look for these in Asian markets. Substitutes: mung bean sprouts soybean sprouts Notes: These sturdy, crunchy sprouts are good in salads or stir-fries. They become bitter when the tails get too long, so eat them soon after they sprout. Substitutes: mung bean sprouts (smaller, less bean-like flavor)
sunflower sprouts Notes: These are sweet and crunchy. Substitutes: mung bean sprouts OR alfalfa sprouts OR soybean sprouts
Copyright © 1996-2005 Lori Alden