Stir-Fry Sprouts can be very nutritious, provided you cook sprouts just the right amount of time. Sprouts can lose their nutritional value if they are over cooked. Stir-fry being one of my favorite ways to cook, I’m always trying out different ingredients. Luckily, for this recipe, you don’t need to cook sprouts much – just add them towards the end and cook them for about 5 minutes.

 

Sprouts

 

There are several sprouts you can use for this recipe. My all-time favorite are mung sprouts so invariably, those are the ones I end up cooking the most. Did you know that mung lentils are super easy to sprout?  While there are several ways to do it, my suggestion is to try the sprouting jar . I’ll say without any hesitation that this is my favorite way to sprout! It is so easy – just follow the instructions you’ll not go wrong.

 

Sprouting Jar

Sprouting Jar

 

Veggies

 

Just as with sprouts, you can use several veggies in this dish. It is one of those clean-ot-the-refrigerator recipes, where anything goes. Given a choice, I end up using broccoli cauliflower and carrots for this recipe, which is what I did. I don’t like my veggies too soft, especially in stir-fry recipes, so I cook them for a shorter time.

 

Broccoli, Cauliflower, Carrots

Broccoli, Cauliflower, Carrots

 

 

Stir-Fry Sprouts & Veggies

 

Undoubtedly, this is one of our quickest and simplest recipes. The ingredient list is short too. I sauté some shallots and ginger before adding the veggies. I find shallots sharper and more flavorful than white or yellow onions. After cooking the veggies for about 5 minutes, I add cayenne pepper (or paprika or chili powder) and then add sprouts. The last step is tamari or gluten free soy sauce.

 

Why is this Healthy?

Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables. Research shows that during the sprouting process mung beansprouts (or just beansprouts, as they are often called) increase in vitamin B1 by up to 285 percent, vitamin B2 by up to 515 percent, and niacin by up to 256 percent.

 

Here are some of our wholesome sprouts recipes:

 

Also check out our delightful stir-fry recipes:

 

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Stir-Fry Sprouts & Veggies

This easy, delicious, stir fry recipe is packed with nutrition! Enjoy with steamed rice, quinoa or just by itself as a snack.
Course Appetizer, Main Course
Cuisine Asian
Keyword Broccoli, carrots, Cauliflower, Ginger, Onion, sprouts, tamari sauce
Special Diet Gluten Free, Grain Free, No Added Sugar, Nut Free, Vegan, Vegetarian
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2 People
Calories 80kcal

Ingredients

  • 1 1/2 Cups Sprouts
  • 1 Cup Cauliflower
  • 1/2 Cup Broccoli - Small pieces
  • 1/2 Cup Carrots - Small pieces
  • 1/8 Cup Shallot - (Or onion) Fine cut
  • 1/8 Cup Ginger - Fine cut
  • 1 Tablespoon Tamari Sauce - Gluten free, low sodium, organic
  • 1 Teaspoon Red Chili Powder - Thai peppers
  • 1 Teaspoon Olive Oil

Instructions

  • Gather all ingredients in separate bowls, keep the chili peppers and tamari sauce handy
  • Sauté onions and ginger till onions are golden brown (about 3 minutes)
  • Add carrots, broccoli, cauliflower and stir well for 3 to 4 minutes; now add chili powder, tamari sauce, and mix
  • Add sprouts and stir contents till they are well blended. Transfer to serving dish

Notes

Enjoy with steamed rice, quinoa or just by itself as a snack.
*Use organic ingredients wherever possible
 

Nutrition

Nutrition Facts
Stir-Fry Sprouts & Veggies
Serving Size
 
150 g
Amount per Serving
Calories
80
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Sodium
 
568
mg
25
%
Potassium
 
456
mg
13
%
Carbohydrates
 
12
g
4
%
Fiber
 
4
g
17
%
Sugar
 
4
g
4
%
Protein
 
4
g
8
%
Vitamin A
 
5823
IU
116
%
Vitamin C
 
50
mg
61
%
Calcium
 
52
mg
5
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

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