These three vegetarian recipes are quick, easy and healthy.
Rich in antioxidants, vitamins and essential fatty acids Aussie sprouts are a must when planning your next healthy salad or stir fry.
With a satisfying crunch that will keep you coming back for more, Aussie Sprouts are grown with water and sunshine so there are no nasties involved in the growing, cleaning or packaging processes.
The nutrient content of seeds is boosted by a whopping 500% when the seeds have sprouted, with this “living” food continuing to grow vitamins after being harvested.
Try these two recipes created by foodie queen Sarah Macdonald on behalf of Aussie Sprouts to impress your next dinner party guests.
Each recipe serves two but you can double or triple the quantities to serve more.
Sprout Ratatouille
This dish is a vegan-friendly source of plant protein, fibre and a wide variety of veg – what else could you ask for? Here’s how to make this Aussie sprout ratatouille style dish.
Ingredients:
1 packet Aussie Sprouts crunchy combo sprouts
1 large red onion, diced
2 cloves garlic, minced
1 small zucchini, diced
1 cup roughly chopped kale or baby spinach leaves
1 sachet/tbsp tomato paste
1 tbsp olive oil
1/2 cup cherry tomatoes, sliced in half (or one normal tomato, roughly chopped)
1/2 tbsp Mexican or Cajun seasoning mix
1/2 tbsp sesame seeds
Salt and pepper to taste
Method:
Heat the olive oil in a large, deep frying pan. Add the onion and garlic and sauté until golden and fragrant.
Add the zucchini, tomatoes, Aussie Sprouts crunchy combo sprouts and spices and sauté for a few minutes.
Add the tomato paste and 1-2 cups of water, until there is about 1-2cm liquid in the pan.
Simmer, adding more liquid as required to maintain the same level of liquid, until the vegetables are soft.
Add the kale or spinach and stir through for a few minutes until it wilts.
Serve and enjoy! I like this with fresh avo and herbs on top.
Sprout, Tofu and Rainbow Vegetable Bowl
This veggie bowl is perfect for a summer picnic lunch in the park or at the beach.
Ingredients:
¼ block firm tofu
1 tsp soy sauce
1 tbsp maple syrup
½ Lebanese cucumber
3-4 Cherry tomatoes
½ cup Aussie Sprouts Crunchy Combo (a blend of sprouted lentils, chickpeas and mungbeans)
1 tbsp of sauerkraut
½ cup of chopped kale
Method:
To make the tofu: cube the firm tofu and press lightly in paper towel to remove excess water.
Place in a bowl with 1 tsp soy sauce and 1 tbsp maple syrup. Leave to marinate for at least 15 minutes, then fry for 3-4 minutes each side in a non-stick pan.
Finely slice the Lebanese cucumber and slice the cherry tomatoes in half.
Add the Aussie Sprouts Crunchy Combo, the tablespoon of sauerkraut and chopped kale to the bowl.
Add the tofu, cucumber and cherry tomatoes.
Season with salt and pepper and enjoy.
Healthy Veggie Pasta
The cozy pasta recipe you need in my bowl: pumpkin, cranberries, rocket and Aussie Sprouts Crunchy Combo Sprouts! This recipe is a winner and pretty much a hug in a bowl!
Ingredients:
Pasta of choice
1/2 packet Aussie Sprouts Crunchy Combo Sprouts
1 cup pumpkin, diced
1 tbsp dried cranberries
1 cup rocket leaves
1 tbsp olive oil
A squeeze of lemon juice & a few gratings of lemon zest (you can use the smallest holes of a cheese grater to zest the lemon if you don’t have a zester)
Salt and pepper to taste
Parsley, finely chopped, to serve
Method:
Prepare the pasta to packet instructions.
Add the oil to a frying pan and add the pumpkin. Cook until soft and crispy on the outside.
Add the Aussie Sprouts Crunchy Combo sprouts to the frying pan and cook for a further few minutes.
Drain the pasta and return the drained pasta to the pot. Add the cooked sprouts and pumpkin, the cranberries and the rocket. Season with a good squeeze of lemon, the lemon zest and lots of salt and pepper. You can also add an extra drizzle of extra virgin olive oil here.
Toss everything to combine and just wilt the rocket. Top with parsley, serve and enjoy
Aussie sprouts give everything a nutritional and textural boost. They hold their crunch when cooked and add a rich, nutty flavour. Try adding sprouts to your next lunch or dinner. You won’t regret it.
