Save Last summer, my garden produced more sprouts than I knew what to do with. I started tossing whatever was fresh into bowls, discovering that the crunch of raw vegetables alongside delicate sprouts creates something magical. This salad became my go-to lunch for weeks, simple enough to throw together between Zoom calls but satisfying enough to power me through afternoon slumps. The way the bright dressing catches on the different textures still amazes me.
My sister visited during peak sprout season and looked skeptical when I set this down. She took one bite and quietly finished her entire bowl, then asked if I had enough ingredients for lunch the next day too. Now she texts me photos whenever she makes her own version, usually with whatever sprouts she can find at her local market.
Ingredients
- 1 cup mung bean sprouts: These bring a satisfying snap and mild sweetness that balances sharper flavors
- 1 cup alfalfa sprouts: Delicate and leafy, they soften the crunch while adding fresh grassy notes
- 1 cup radish sprouts: Peppery and punchy, just a handful transforms the whole bowl
- 1 small cucumber, diced: Choose one with firm skin for extra texture and cooling refreshment
- 1 medium tomato, diced: Look for tomatoes that yield slightly to pressure, they will release more juices into the salad
- 1 small red bell pepper, diced: The sweetness here bridges the gap between spicy radish sprouts and tart dressing
- 1 small carrot, grated: Grating creates ribbons that catch the dressing beautifully
- 2 tablespoons red onion, finely chopped: Soak these in cold water for 10 minutes if you want to mellow the bite
- 2 tablespoons fresh cilantro, chopped: Stems and leaves both work, just chop them together for less waste
- 2 tablespoons extra-virgin olive oil: Use the good stuff here, you can really taste it
- 1 tablespoon lemon juice: Fresh is absolutely worth the squeeze over bottled
- 1 teaspoon honey or maple syrup: Just enough to round out the acidity without making it sweet
- ½ teaspoon sea salt: Sprinkle this over the vegetables before dressing to help them release water
- ¼ teaspoon freshly ground black pepper: Grind it right into the dressing bowl for maximum aroma
Instructions
- Give those sprouts a bath:
- Rinse everything under cold running water until it runs clear, then let drain in a colander while you prep the vegetables
- Build your base:
- Pile all three sprout varieties into your largest salad bowl, they will look like a mountain of green
- Add the rainbow:
- Scatter the cucumber, tomato, bell pepper, carrot, onion, and cilantro across the sprouts
- Whisk up magic:
- Combine olive oil, lemon juice, honey, salt, and pepper in a small bowl and whisk until it thickens slightly
- Bring it together:
- Pour the dressing over the salad and use two large spoons to gently fold everything until coated
- Time to eat:
- Serve right away while the sprouts still have their signature snap
Save This recipe saved me during a particularly hectic work deadline when cooking felt impossible. I made a massive batch on Sunday and ate variations all week, discovering that the flavors actually improved as everything mingled together in the refrigerator.
Making It Your Own
Sliced avocado transforms this into something creamy and luxurious, while roasted pumpkin seeds add a toasty crunch that contrasts beautifully with the fresh sprouts. Sometimes I add thin ribbons of kale when I want something heartier, especially in cooler months.
Dressing Variations
Lime juice instead of lemon gives a more tropical vibe, and a teaspoon of toasted sesame oil swapped for some olive oil adds incredible depth. A dash of apple cider vinegar creates a brighter, sharper profile that cuts through rich main dishes beautifully.
Serving Suggestions
This holds up beautifully next to grilled fish or roasted chicken, but it is substantial enough to stand alone as a light meal. The fresh flavors make it an perfect counterpoint to spicy Asian dishes or rich pasta.
- Chill your serving bowl for 10 minutes before assembling to keep everything extra crisp
- Cut vegetables into uniform pieces so every bite contains a little of everything
- Save delicate herbs like cilantro to sprinkle on top as a garnish instead of mixing in
Save Something about a bowl full of fresh sprouts makes me feel like I am doing something right for my body, which is a feeling I will take wherever I can get it.
Recipe FAQs
- → How long do sprouted salads stay fresh?
Best enjoyed immediately after dressing. The sprouts and vegetables maintain optimal crunch and texture when served fresh. If preparing ahead, store ingredients separately and dress just before serving.
- → Can I use different sprout varieties?
Absolutely. Broccoli sprouts, lentil sprouts, or sunflower sprouts work beautifully. Mix and match based on availability and preference for varied textures and flavors.
- → What can I add for more protein?
Consider adding chickpeas, edamame, hemp hearts, or cubed tofu. These plant-based protein sources complement the fresh vegetables while maintaining the light, refreshing character.
- → Is this suitable for meal prep?
Yes, with proper timing. Wash and chop vegetables up to 2 days ahead. Store sprouts and dressing separately. Combine when ready to eat for maximum freshness and texture.
- → Can I make the dressing ahead?
The dressing can be prepared up to 3 days in advance and stored refrigerated in an airtight container. Whisk briefly before using to re-emulsify the ingredients.
- → What's the best way to rinse sprouts?
Place sprouts in a fine-mesh sieve and rinse thoroughly under cold running water for at least 30 seconds. Gently shake to remove excess moisture before adding to the bowl.