What Are Alfalfa sprouts and How Can I Use Them?
Wondering what to do with alfalfa sprouts? This guide covers how to pick them, cook them, store them, and swap them — with 47 recipes to put them to work.
What are alfalfa sprouts?
Alfalfa sprouts are the sprouted seed of the Alfalfa plant.
They are normally consumed raw and inject a fresh delicious taste and texture when added to sandwiches and as a salad topping.
It is easy to sprout your own Alfalfa in about 3 to 4 days. One tablespoon of Alfalfa seed grows about 3 cups of sprouts.
Alfalfa sprouts fans claim a wide variety of health benefits from consuming raw Alfalfa sprouts.
There is some concern over salmonella contamination by the CDC when consuming raw sprouts, however reported cases are limited (about 100 per year in the US). To put this in perspective there are over 100,000 cases each year of salmonella poisoning from eggs.
Some recommend washing the raw sprouts in a vinegar/water bath before consumption to add an extra measure of safety if you are concerned about the source or possible contamination.
Nutrition
Nutrition Facts
Serving Size 1 cup (33g)Food group
Alfalfa sprouts are a member of the Vegetables and Vegetable Products US Department of Agriculture nutritional food group.
How much do alfalfa sprouts weigh?
| Amount | Weight |
|---|---|
| 1 cup | 33 grams |
| 1 tbsp | 3 grams |
Related
Vegetables and Vegetable Products
| In Chinese: | 苜蓿芽 | |
| British (UK) term: | ||
| en français: | germes de luzerne | |
| en español: | brotes de alfalfa |
Recipes using alfalfa sprouts
There are 47 recipes that contain this ingredient.
The Mr. Turkey Sandwich
Quick, easy and delicious. I only had salami, and that's what I used in the sandwich. Of course a slice of ham and smoked turkey would double the yumminess. I shredded the lettuce, and seasoned it with a bit extra-virgin olive oil, wine vinegar, salt and black pepper. The tomato slices were also seasoned with a pinch of sea salt. The sandwich was so good!
Middle Eastern Sandwiches
Middle Eastern pita sandwich stuffed with hummus, tabouli, crumbled feta, olives, and crisp romaine. A fast vegetarian lunch with Mediterranean flavors and a lemon-dill drizzle.
Peppercorn Beef Tenderloin with Gorgonzola & Chive Mousse
Peppercorn Beef Tenderloin with Gorgonzola and Chive Mousse
New York Goodwich
A delicious dish made with broccoli florets, yellow squash, red cabbage and alfalfa sprouts.
Vegetable Hummus Sandwiches
Homemade vegetable hummus stuffed into whole wheat pita pockets with Monterey Jack cheese, fresh tomato slices, and alfalfa sprouts. A quick vegetarian sandwich ready in 25 minutes using the microwave.
Garden Tuna Salad Pockets
Try making your own pitas at home with this recipe that is perfect for a lunch with you and the kids.
Healthy Veggie Sandwich
Loaded veggie sandwich on multigrain bread with mashed avocado, roasted red pepper, cucumber, tomato, cheddar, and alfalfa sprouts. No cooking required.
Fast Pizza
Fast pita pizza topped with tomato sauce, mushrooms, peppers, and alfalfa sprouts. A 10-minute vegetarian single-serving pizza using pita bread as an instant crust.
Spring Pita Sandwiches
Overstuffed vegetarian pita pockets loaded with avocado, kidney beans, cheddar, mushrooms, sprouts, and roasted cashews dressed in oil and vinegar. A colorful no-cook meal ready in 10 minutes flat.
Summertime Salad
Build-your-own summer salad with fresh veggies, marinated artichokes, avocado, sprouts, shrimp, bacon bits, and cheese. A flexible no-cook recipe you can customize with whatever is in season.
Vegetable-Style Rarebit
Open-faced vegetable Welsh rarebit on whole wheat toast with chopped cabbage, carrots, radishes, and bubbly melted cheddar. A crunchy, cheesy 15-minute meal.
California Pizza
California pizza topped with melted cheddar, black olives, sliced avocado, alfalfa sprouts, sour cream, and crumbled bacon. A retro West Coast pizza in 25 minutes.
Cheesy Vegetable Sandwiches
Low-fat open-faced vegetable sandwiches on whole wheat toast with a cottage cheese, mushroom, and sprout spread topped with melted low-fat cheese. A vegetarian lunch under 100 calories.
Kathy Pitts' Turkey & Cheese Sandwich
Turkey and cheese sandwich on whole grain bread stacked with avocado, smoked Monterey Jack, alfalfa sprouts, radishes, and tomato, dressed lightly with olive oil and white wine vinegar.
Golden Turkey Croissant
Golden turkey croissant sandwich layered with sliced cooked turkey, tomato, alfalfa sprouts, and warm cheddar cheese sauce. The buttery breakfast-style sandwich that turns leftover turkey into something diner-worthy.
Pasta Salad with Artichokes & Sprouts
Pasta salad with marinated artichoke hearts, alfalfa sprouts, black olives, and red wine vinegar dressing. A fresh, oil-free Italian-style cold pasta salad with vegetables.
Grilled Cheese Pita Pockets
Grilled cheese pita pocket stuffed with tomato, alfalfa sprouts, dill pickles, and pepper rings. A crispy, veggie-loaded twist on the classic grilled cheese using pita bread.
Roast Beef Pocket Sandwiches
Roast beef pita sandwiches stuffed with a tangy yogurt-dill-mustard sauce, bell pepper, and alfalfa sprouts. A light, no-cook lunch that comes together in 15 minutes with lean deli beef.
Summer Sweet Spring Salad
This is a sweet way to lower your risk for cancer. Great with soup or sandwich, the spring salad is packed with fiber, antioxidants, omega, and lycopene.
Rosemary Turkey Salad
Rosemary turkey salad with fresh herbs, shredded Granny Smith apple, and light mayo served over alfalfa sprouts and lettuce. A fresh, lighter take on classic turkey salad for two.
Mediterraneo's Grilled-Vegetable Sandwich
Open-faced grilled vegetable sandwich on walnut bread with hummus-tahini spread, shallot-Dijon vinaigrette, portobello, fennel, zucchini, and bell peppers. Vegetarian Mediterranean.
Hairball Salad with Saliva Dressing
Halloween hairball salad: walnut-sized balls of mashed avocado and alfalfa sprouts rolled up and perched on grated carrots, finished with Italian dressing. Kid-friendly ghoulish fun.
Werewolf in the Waldorf Salad
A Halloween Waldorf salad shaped like a werewolf with carrot fangs, alfalfa sprout fur, and radish eyeballs. Crisp apples, walnuts, and raisins in a creamy dressing kids love.
Cheesy Pita Salad Sandwiches
Cheesy pita sandwiches with microwave-melted Swiss cheese stuffed with an Italian-dressed salad of tomatoes, cucumbers, alfalfa sprouts, and peppers. A quick vegetarian lunch in 5 minutes.
Italian Rice
Warm brown rice salad with sauteed celery, shallots, tarragon, cashews, and alfalfa sprouts dressed in cider vinegar. A quick vegetarian side served at room temperature.
