Pan-Seared Flower Sprouts with Garlic and Lemon
Duration: 20 minutesSuper tasty and simple pan-seared flower sprouts.
Utensils
- Large skillet
Ingredients
- 1 pound flower sprouts, trimmed and halved
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- Zest of 1 lemon
- Salt and pepper to taste
- Grated Parmesan cheese (optional)
Instructions
- Heat olive oil in a large skillet over medium-high heat. Add minced garlic to the skillet and cook for about 30 seconds, until fragrant.
- Add flower sprouts to the skillet in a single layer, cut side down. Cook undisturbed for 4-5 minutes, until the cut sides are golden brown and crispy.
- Flip the flower sprouts and cook for an additional 4-5 minutes, until tender-crisp.
- Remove from heat and drizzle lemon juice over the flower sprouts. Sprinkle with lemon zest, salt, and pepper.
- Optionally, sprinkle grated Parmesan cheese over the flower sprouts before serving.
- Serve the pan-seared flower sprouts hot as a delicious side dish.
Flower Sprout and Quinoa Salad with Cranberries and Almonds
Duration: 45 minutesA delicious salad with tasty toppings.
Utensils
- Medium saucepan
- Baking sheet
- Large skillet
- Mixing bowl
- Small bowl
Ingredients
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 pound flower sprouts, trimmed and halved
- 1/2 cup dried cranberries
- 1/4 cup sliced almonds, toasted
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon maple syrup
- Salt and pepper to taste
Instructions
- In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, until quinoa is cooked and liquid is absorbed. Remove from heat and let it cool.
- Meanwhile, preheat the oven to 400°F (200°C). Place sliced almonds on a baking sheet and toast in the oven for 5-7 minutes, until lightly golden brown. Remove from oven and let them cool.
- Heat olive oil in a large skillet over medium-high heat. Add flower sprouts to the skillet and cook for 5-7 minutes, stirring occasionally, until tender and lightly browned.
- In a small bowl, whisk together balsamic vinegar, maple syrup, salt, and pepper to make the dressing.
- In a large mixing bowl, combine cooked quinoa, cooked flower sprouts, dried cranberries, and toasted sliced almonds.
- Drizzle the balsamic dressing over the salad and toss gently to combine.
- Serve the flower sprout and quinoa salad at room temperature or chilled.
Stir-Fried Flower Sprouts with Ginger and Soy Sauce
Duration: 20 minutesA deeply rich and delicious stir-fry.
Utensils
- Large skillet or wok
Ingredients
- 1 pound flower sprouts, trimmed and halved
- 2 tablespoons sesame oil
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 tablespoons soy sauce (or tamari for gluten-free option)
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup
- Toasted sesame seeds for garnish
- Thinly sliced green onions for garnish
Instructions
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add minced garlic and minced ginger to the skillet and cook for about 30 seconds, until fragrant.
- Add flower sprouts to the skillet and stir-fry for 4-5 minutes, until tender-crisp.
- In a small bowl, whisk together soy sauce, rice vinegar, and maple syrup to make the sauce.
- Pour the sauce over the stir-fried flower sprouts and toss to coat evenly.
- Remove from heat and transfer to a serving dish.
- Garnish with toasted sesame seeds and thinly sliced green onions before serving.
- Serve the stir-fried flower sprouts hot as a flavorful vegan side dish or main course.