Alfalfa sprouts are available year-round.
Alfalfa sprouts are low in calories and contain high amounts of vitamins K, C, A, and folate. They are also rich in antioxidants, minerals such as iron, calcium, magnesium, phosphorus, potassium, zinc and dietary fiber. Alfalfa sprouts can be beneficial for digestion and contains enzymes that aid the breakdown of proteins.
Alfalfa sprouts can be eaten raw or lightly cooked and used as a salad garnish or filling ingredient in sandwiches. The crunchy texture makes them ideal for adding to dishes like casseroles and stir-fries. They’re a great addition to wraps , soups , omelets , smoothies , and buddha bowls . Alfalfa sprouts can also be pickled or used as a topping for tacos.
The young leaves are often added to salads, sandwiches, soups, wraps and stir-fries. They pair well with vegetables like tomatoes, carrots, celery, peppers and mushrooms. The mild flavor makes them ideal for creating flavorful dips and dressings or blending into pestos. Additionally, alfalfa sprouts can be dehydrated and turned into powder form to add nutrition to baked goods.
Alfalfa sprouts are believed to have originated from the Middle East and were grown by ancient Persian farmers over 4,000 years ago. It is now a popular ingredient in many cuisines around the world.
In Japan, alfalfa sprouts are used to make sunomono which is a cucumber salad dish with a vinegar-based dressing. In India, they’re added to chaat or eaten raw as part of the traditional meal. In Thailand, they are made into salads such as Yum Khaaw Pa – a dish made with pork and glass noodles.
Alfalfa sprouts can be enjoyed on their own as an addition to any meal or used in creative dishes like pizza toppings, spring rolls, savory muffins and vegetable-filled omelets. For more adventurous cooks, they can even be blended into vegan burgers or added to fruit smoothies.