Best Alfalfa Sprout Recipes

By Food & Wine
Updated December 07, 2016
© Christina Holmes
When alfalfa seeds get sprouted, they become a super healthy ingredient that adds crunchy flavor to salads and sandwiches. Sprouts are low in calories and dense in nutrients such as vitamin K and C, fiber and calcium. Here, our best recipes featuring alfalfa sprouts.
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Chicken Salad Sandwich with Feta and Mint

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Fresh mint and briny feta elevate this simple chicken salad sandwich into a sophisticated lunch.

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Grilled Squash, Corn and Kale Salad with Sunflower Seed Vinaigrette

Adrian Gaut
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The creamy sunflower seed dressing for this hearty summer salad is flavored with za'atar, the classic Middle Eastern spice mix that often includes thyme, oregano or marjoram, sesame seeds, tangy sumac and often salt.

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Vegetable Sandwich with Dill Sauce

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Stacked high with plenty of alfalfa sprouts and slices of tomato, onion, cucumber, avocado, and provolone cheese, this is a vegetable sandwich that even confirmed carnivores will love. You can add or substitute other fresh vegetables; radishes, spinach, or grated carrot go particularly well here. When you can't get good tomatoes, don't buy lousy, cotttony ones; use twice the amount of lettuce instead.

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Sprouts with Apples and Nasturtium Leaves

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One day Pierre Gagnaire's vegetable supplier showed up at the restaurant with tiny sprouts of houblon (hops). Gagnaire created this dish on the spot, combining the sprouts with slightly acidic Granny Smith apple, rich toasted peanut oil, peppery nasturtium leaves and tangy sheep's milk yogurt.

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Vegetable Summer Rolls with Chile-Lime Dipping Sauce

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Wendy Leon says these rolls, filled with bell pepper and slivers of avocado, are an effective way to get her grandchildren to eat vegetables.

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Tofu-Salad Sandwiches

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In this riff on a classic egg-salad sandwich, Melissa Rubel Jacobsonstirs finely chopped silken tofu with mayonnaise, mustard, chives and crunchy celery, then spreads it on whole wheat toast. To mimic the yellowish color of egg salad, she sometimes adds a little turmeric, but it's not necessary.

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Snow Pea Salad

© John Cullen
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This bright, crunchy salad gets a hint of smoky sweetness from the maple syrup in the vinaigrette.

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California BLTs

© Christina Holmes
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F&W's Justin Chapple makes sure there's bacon in every bite of his BLT by weaving the strips into a lattice before baking them. He adds California style with avocado and lemon-herb mayo.

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