Recipe Page: Flower Sprouts

Pan-Seared Flower Sprouts with Garlic and Lemon

Duration: 20 minutes

Super 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

  1. 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.
  2. 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.
  3. Flip the flower sprouts and cook for an additional 4-5 minutes, until tender-crisp.
  4. Remove from heat and drizzle lemon juice over the flower sprouts. Sprinkle with lemon zest, salt, and pepper.
  5. Optionally, sprinkle grated Parmesan cheese over the flower sprouts before serving.
  6. Serve the pan-seared flower sprouts hot as a delicious side dish.

Flower Sprout and Quinoa Salad with Cranberries and Almonds

Duration: 45 minutes

A 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

  1. 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.
  2. 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.
  3. 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.
  4. In a small bowl, whisk together balsamic vinegar, maple syrup, salt, and pepper to make the dressing.
  5. In a large mixing bowl, combine cooked quinoa, cooked flower sprouts, dried cranberries, and toasted sliced almonds.
  6. Drizzle the balsamic dressing over the salad and toss gently to combine.
  7. Serve the flower sprout and quinoa salad at room temperature or chilled.

Stir-Fried Flower Sprouts with Ginger and Soy Sauce

Duration: 20 minutes

A 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

  1. Heat sesame oil in a large skillet or wok over medium-high heat.
  2. Add minced garlic and minced ginger to the skillet and cook for about 30 seconds, until fragrant.
  3. Add flower sprouts to the skillet and stir-fry for 4-5 minutes, until tender-crisp.
  4. In a small bowl, whisk together soy sauce, rice vinegar, and maple syrup to make the sauce.
  5. Pour the sauce over the stir-fried flower sprouts and toss to coat evenly.
  6. Remove from heat and transfer to a serving dish.
  7. Garnish with toasted sesame seeds and thinly sliced green onions before serving.
  8. Serve the stir-fried flower sprouts hot as a flavorful vegan side dish or main course.