Sprouted Seed Salad (Print Version)

Nutrient-packed salad with fresh sprouts, crisp vegetables, and zesty dressing

# What You Need:

→ Sprouts

01 - 1 cup mung bean sprouts
02 - 1 cup alfalfa sprouts
03 - 1 cup radish sprouts

→ Vegetables

04 - 1 small cucumber, diced
05 - 1 medium tomato, diced
06 - 1 small red bell pepper, diced
07 - 1 small carrot, grated
08 - 2 tablespoons red onion, finely chopped
09 - 2 tablespoons fresh cilantro, chopped

→ Dressing

10 - 2 tablespoons extra-virgin olive oil
11 - 1 tablespoon fresh lemon juice
12 - 1 teaspoon honey or maple syrup, optional
13 - ½ teaspoon sea salt
14 - ¼ teaspoon freshly ground black pepper

# Directions:

01 - Rinse all sprouts thoroughly under cold running water and drain well.
02 - In a large salad bowl, combine the mung bean sprouts, alfalfa sprouts, and radish sprouts.
03 - Add the diced cucumber, tomato, bell pepper, grated carrot, red onion, and cilantro to the sprouts.
04 - In a small bowl, whisk together olive oil, lemon juice, honey or maple syrup if using, salt, and pepper until emulsified.
05 - Pour the dressing over the salad and toss gently to coat all ingredients evenly.
06 - Serve immediately for maximum freshness and optimal texture.

# Expert Tips:

01 -
  • Your body actually absorbs the nutrients better because sprouting unlocks amino acids and enzymes that raw seeds keep locked away.
  • It takes fifteen minutes flat, which means you can make this between morning coffee and heading out the door.
  • The texture keeps changing as you eat it—crisp, tender, then snappy all at once.
02 -
  • If you prep this salad ahead, keep the dressing separate and dress it five minutes before serving, or you'll end up with wilted sprouts and bitter regret.
  • The radish sprouts are what make people stop mid-bite and wonder what just happened to their mouth—they're the secret weapon, so don't skip them.
03 -
  • If you're growing your own sprouts, they're ready when the tail is about a quarter-inch long and the first leaves are just starting to unfurl—harvest them at that moment for maximum sweetness and crunch.
  • Dress this salad right before serving or the sprouts lose their backbone, but make the dressing hours ahead if you want because emulsified olive oil and lemon juice actually taste better when they've had time to get to know each other.
Go Back