Sprouted seeds and grains are capturing the spotlight in the health world right now and for good reason. Yet, did you know that you can also obtain all of your favorite legumes in the sprouted for as well?

Why go sprouted? Turns out that by harvesting plant-based foods before they’ve sprouted, you’re depriving them of becoming far more healthier than they could be. Sprouted food products — most commonly seeds, grains, and legumes — are not only more nutrient-dense, but they are lower on the glycemic index — meaning they won’t cause drastic blood sugar spikes — and they are gentler on the digestive system.


How does this work? Plants need energy resources — think glucose or sugar — to sprout. This means that when a plant is allowed to sprout before harvesting, they dump a large amount of their sugar content, while also releasing a host of nutrients and shedding the outer more undigestible shell.

If you’re already a fan of legumes — a staple in any plant-based diet due to their nutrient-dense profile and ability to satiate — then it may be time to try out some sprouted options for that added boost to your diet. Here are a few recipes from the Food Monster App to get you started!

1. Sprouted Green Lentils and Peanut SaladSprouted Green Lentils and Peanut Salad

Source: Sprouted Green Lentils and Peanut Salad

This Sprouted Green Lentils and Peanut Salad recipe by Rinku Bhattacharya is a quick and delicious concoction for any meal of the day. The nutrient-dense sprouted lentils are mixed with spices, citrus, and savory peanuts.


2. Sprouted Mung SaladSprouted Mung Salad

Source: Sprouted Mung Salad

Not sure how to incorporate incredibly nutritious sprouted mung bean into your diet? This Sprouted Mung Salad recipe by Vaishali Honawar is simple, tasty, and eases you into using sprouted mung bean.


3. Sprouted Lentil Rice Burgers With Portobello BunsSprouted Lentil Rice Burgers With Portobello Buns

Source: Sprouted Lentil Rice Burgers With Portobello Buns

This Sprouted Lentil Rice Burgers With Portobello Buns recipe by Margaux Mouton packs a nutrient punch with sprouted lentils, sprouted brown rice, mixed sprouts, spinach, and chickpea flour. Plus, this burger can be made keto-friendly by using the portobello mushrooms as the bun!


4. Tofu and Bean Sprout BraiseTofu and Bean Sprout Braise

Source: Tofu and Bean Sprout Braise

Crunchy bean sprouts offer a wonderful texture and fresh flavor to any dish. This Tofu and Bean Sprout Braise recipe by Raymund Macaalay is super simple, while also being infused with umami flavor!

5. Sprouted Chickpea BreadSprouted Chickpea Bread

Source: Sprouted Chickpea Bread

Looking for a gluten-free bread recipe that also packs a punch of nutrients? This Sprouted Chickpea Bread recipe by Emily von Euw relies on naturally gluten-free, incredibly nutrient-dense sprouted chickpea flour along with pumpkin, hemp, and flax seeds, which can also be swapped out for sprouted.

6. Sprouted Kidney Bean ChiliSprouted Kidney Bean Chili

Source: Sprouted Kidney Bean Chili

Beans are a vegan diet dream! They are packed with protein, vitamins, and minerals. Use sprouted kidney beans, such as in this Sprouted Kidney Bean Chili recipe by Amanda Nicole Smith, and you’re infusing your diet with even more nutrients! This chunky vegan-friendly chili is filled with fresh spices and herbs along with sun-dried tomatoes, carrots, parsnip, onion, ginger, and garlic making this chili incredibly aromatic.


7. Golden Sprouted Mung KicheriGolden Sprouted Mung Kicheri

Source: Golden Sprouted Mung Kicheri

This Golden Sprouted Mung Kicheri recipe by Rich Roll and Julie Piatt is a traditional Indian dish is fresh and crisp and filled with nutrient-dense sprouted mung beans. Yet another way to begin experimenting with these often forgotten beans!

8. Sprouted Chickpea Falafel BurgersSprouted Chickpea Falafel Burgers

Source: Sprouted Chickpea Falafel Burgers

Yet another chickpea recipe has made it on the list! This Sprouted Chickpea Falafel Burgers recipe by Gabriella Hose and Joe Furini relies on the popular chickpea meat-like texture to create delicious meat-free burgers! Along with sprouted chickpeas, this recipe calls for a handful of vegetables, fresh herbs, and smokey spices.

9. Raw Sprouted HummusRaw Sprouted Hummus

Source: Raw Sprouted Hummus

This Raw Sprouted Hummus recipe by Meghan Pearson is the perfect way to infuse a traditional chickpea dish with that extra boost of nutrients! Along with sprouted chickpeas, this hummus calls for garlic, — a natural medicinal powerhouse — heart-healthy olive oil, and savory soy, tahini, and sea salt.

10. Peanut Stew Peanut Stew

Source: Peanut Stew

Did you know that peanuts are technically a legume? This means sprouted peanuts make this sprouted legume list! This Peanut Stew recipe by Tara Binder alls for regular peanuts, which you can swap out with sprouted peanuts to add that additional kick of nutrients. Binder uses African-inspired flavors to infuse this hearty sweet potato and peanut-based stew with mouth-enriching life.

11. Black Bean LoafBlack Bean Loaf

Source: Black Bean Loaf

Hankering for that hearty meatloaf you had as a kid? Try this Black Bean Loaf recipe by Natasha Condie, which uses black beans (swap out regular for sprouted), oatmeal, and spices to create a fiber-rich, nutrient-dense, and incredibly savory meatless meatloaf.

12. Simple Pea and Potato Curry Simple Pea and Potato Curry

Source: Simple Pea and Potato Curry

Peas are often used in their raw form, sprinkled on salads, or toss with pasta. Yet, this Simple Pea and Potato Curry recipe by Jodi Kay infuses the entire dish with these sweet, simple, yet versatile legume! If you want an additional kick of nutrients, simply swap out regular peas for sprouted peas.

13. Petite Navy Beans With Rosemary and Diced Tomato Petite Navy Beans With Rosemary and Diced Tomato

Source: Petite Navy Beans With Rosemary and Diced Tomato

This Petite Navy Beans With Rosemary and Diced Tomato recipe by Jennifer Valentine is a mouthful of flavor with sweet tomatoes and savory rosemary! In this recipe, you can swap out regular navy beans for sprouted navy beans, as well as regular quinoa for sprouted quinoa.

14. Slow Cooker Spicy Pinto BeansSlow Cooker Spicy Pinto Beans

Source: Slow Cooker Spicy Pinto Beans

Looking for a super easy dish that can last all week without sacrificing flavor? This Slow Cooker Spicy Pinto Beans recipe by Rinku Bhattacharya retains its freshness with the slight kick of spice. Try sprouted pinto beans in this recipe to give it a boost in nutrients and make it easier on the stomach.

15. Minty Mashed PeasMinty Mashed Peas

Source: Minty Mashed Peas

One more pea recipe to really highlight these wonderful and bright legumes! In this Minty Mashed Peas recipe by Melissa Tedesco, it’s easy to substitute sprouted peas for regular peas. Plus, with a bit of fresh mint, this recipe really pops on a hot summer day!

We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

For more Vegan Food, Health, Recipe, Animal, and Life content published daily, don’t forget to subscribe to the One Green Planet Newsletter!

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