Sprouts are considered low-calorie vitamin bombs. We show the advantages of sprouts and which varieties are suitable for cultivation.

Sprouts are nutritious and versatile in the kitchen

Sprouts are becoming increasingly popular and used more frequently in the kitchen. The crunchy sprouts enrich our diet, especially in winter. In this article, we clarify what sprouts actually are, give an overview of suitable varieties and the he alth benefits that sprouts bring with them.

What are sprouts?

The germinating seeds of plants are called sprouts, or sprouts for short. Since no light is required for cultivation, sprouts often have a bright white to yellow color. The cotyledons are discernible but not fully developed. For the cultivation you only need water and a few days. In the case of sprouts, the entire plant is eaten with the root.
Cultivation is particularly easy with a sprouting glass. Instead of a lid, a sieve is screwed on here. This allows the seeds to be watered easily and excess water can drain off easily in the inverted jar.

You can grow your own sprouts with a sprouting glass

What is the difference between sprouts and microgreens?

Sprouts are at an earlier stage of development than microgreens. With microgreens, the cotyledons are clearly visible and the plants need some light to photosynthesize and get their green color. Microgreens like the classic cress are usually grown on a substrate, while sprouts do without at all.

Microgreens
Microgreens are more developed than sprouts and grow on a substrate

Sprout varieties: Which plants are suitable?

A variety of plant seeds are suitable for growing your own sprouts at home. Basically, you should make sure that the seeds are untreated. Nightshade plants, such as tomatoes (Solanum lycopersicum), peppers (Capsicum) or aubergines (Solanum melongena), and other poisonous plant species are not suitable for growingSprouts.

Which plants can be grown as sprouts?

Herbs:

  • Borage (Borago officinalis) - should only be used in moderation
  • Fennel (Foeniculum vulgare) - contains a lot of potassium
  • Dill (Anethum graveolens)
  • Sesame (Sesamum indicum)
  • Coriander (Coriandrum sativum) - for Indian cuisine

Note: The popular culinary herb borage contains some potentially toxic alkaloids. That's why you should only eat small amounts of the plant or sprouts from borage seeds.

Vegetables:

  • Soybean (Glycine max) - contains a lot of potassium
  • Lentils (Lens) - taste sweet, savory and nutty
  • Peas (Pisum sativum)
  • Broccoli (Brassica oleracea var. italica) - slightly spicy and very he althy
  • red cabbage (Brassica oleracea var. capitata f. rubra) - colorful reddish, but tasteless
  • Mustard (Brassica napus) - spicy
  • Sunflower (Helianthus annuus) - mild and nutty
  • Beetroot (Beta vulgaris) - colorful red
  • Carrot (Daucus carota subsp. sativus)
  • Cress (Lepidium sativum) - mild-spicy
  • Arugula (Eruca sativa)
  • Radish (Raphanus sativus) - tastes hot and spicy

Other:

  • Wheat (Triticum) - mild, sweet taste
  • Amaranth (Amaranthus)
  • Alfalfa (Medicago sativa) - high in fiber and high in vitamin A
  • Fenugreek (Trigonella foenum-graecum) - smells similar to curry
  • Quinoa (Chenopodium quinoa)
  • Buckwheat (Fagopyrum)
  • Mung beans (Vigna radiata) - sweet taste

Tip: You can often find ready-made sprout mixtures in the garden center or hardware store. It contains seeds from several plants that complement each other well in taste and nutrient composition.

In the trade you can also find ready-made sprout mixtures for self-cultivation

How he althy are sprouts?

Besides a variety of nutrients and vitamins, sprouts also provide proteins, dietary fiber and phytochemicals, which are valued for their he alth-promoting properties. However, the amount of these substances can vary greatly depending on the plant species and seed quality as well as the time of harvestbe. Sprouts generally have higher concentrations of nutrients and vitamins than mature plants. However, since they are only consumed in comparatively small amounts, they cannot be considered he althier than full-grown vegetables. As a "superfood", the role of sprouts in nutrition is currently rather overestimated. But with a diet low in vegetables, for example because the digestion does not tolerate vegetables well, sprouts are a clear enrichment of the menu.
However, in which case sprouts are not he althy, read below.

Which sprouts are the he althiest? Sprouts from many cruciferous plant species (Brassicaeae), such as broccoli, kohlrabi, red cabbage, are particularly he althy or kale. In addition to important nutrients and vitamins, they also contain mustard oils, which act as antioxidants in the body.

Sprouts of cabbage plants such as red cabbage contain many secondary plant substances

Use: Recipes with sprouts

Sprouts are used in a variety of ways in the kitchen. Legume sprouts, for example, go very well with vegetable dishes such as stews, spring rolls or casseroles. However, legume sprouts should be heated before consumption. Other types of sprouts can also be eaten raw without hesitation and spice up sauces, wraps, dips, salads or soups.

Which sprouts shouldn't you eat raw? Sprouts made from legumes, such as soybean, lentil or pea sprouts, contain phytic acid. This reduces the absorption of nutrients in the body and can cause abdominal pain. However, these substances can be rendered harmless by briefly blanching or heating directly before consumption and you can eat the sprouts without hesitation.

Whether in a salad, in a dip, on bread or in a stew - sprouts almost always go well with it

Storing and preserving sprouts

The best place to store sprouts is in a sealed box in the fridge. The sprouts should be slightly damp but not wet. Since the young plants always want to continue growing, the shelf life of sprouts is generally not very long. It is best to use the sprouts fresh, as many of the essential properties are lost when they are frozen, dried or preserved. Most of the flavors and vitamins are lost when the sprouts are dried. And frozen sprouts turn into an unsavory slush when thawed. Pickling or fermenting is also possible and, depending on the method, creates completely new onesFlavors.

How long do sprouts keep? Sprouts should be used up after two days in the refrigerator at the latest. Mold and bacteria can spread quickly through the delicate fabric. When the sprouts no longer look crisp and fresh, you should discard them.

The sprouts can be stored in an airtight container for about 2 days in the refrigerator

Are sprouts dangerous?

According to studies, purchased, packaged sprouts are heavily contaminated with microorganisms when the best-before date expires. In the past there have been several outbreaks of disease which are believed to have been caused by sprouts contaminated with Escherichia coli (E. coli). If in doubt, you should not eat the sprouts, especially if they have been stored improperly or for a long time.

If you make your own sprouts, the choice and pre-treatment of the seed is crucial. Sprouts grow in humid conditions, which also provide a good breeding ground for some microorganisms such as bacteria or mold. It is therefore important that there are no harmful pathogens on the seed. For example, non-sprout seeds may be contaminated with droppings from storage pests.

  • Sprout seed is purer and less contaminated with microorganisms than normal seed.
  • If you are not using special sprout seeds, you should wash them off thoroughly with lukewarm tap water beforehand.
  • Clean equipment regularly and thoroughly.
  • Wash your hands before planting and when handling seeds and sprouts.

If you're still in doubt, try growing microgreens. These last longer because they grow on a substrate and are just as tasty as sprouts.

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Garden Design