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Oriental sprouted salad recipe

Oriental sprouted salad recipe

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  • Recipes
  • Dish type
  • Salad

The Chinese-style dressing for this vibrant side salad, with zesty tones of ginger and coriander, complements the fresh flavours of sprouted beans and seeds, apple and vegetables. It's easy to sprout beans and seeds at home in jars – just soak overnight, then rinse daily until the sprouts appear.

Be the first to make this!

IngredientsServes: 4

  • 1 carrot
  • 1 celery stick
  • 1 Cox's apple
  • 100 g (3½ oz) mung bean sprouts
  • 50 g (1¾ oz) sprouted sunflower seeds
  • 45 g (1½ oz) sprouted alfalfa seeds
  • Oriental dressing
  • 1 tbsp lime juice
  • 1 tbsp finely chopped fresh coriander
  • 2 tbsp sunflower oil
  • ½ tsp toasted sesame oil
  • ½ tsp light soy sauce
  • 1 tsp grated fresh root ginger
  • salt and pepper

MethodPrep:10min ›Ready in:10min

  1. Cut the carrot into 4 cm (1½ in) lengths. Slice thinly lengthways, then cut into very fine matchsticks. Cut the celery into matchsticks the same size as the carrot. Core the apple and cut into 8 wedges, then thinly slice the wedges crossways to make fan-shaped pieces.
  2. Combine the carrot, celery, apple, mung bean sprouts and sprouted seeds in a mixing bowl.
  3. To make the dressing, whisk together all the ingredients, seasoning with salt and pepper to taste. Pour the dressing over the salad, toss well to coat evenly and serve.

Some more ideas

If you don't have time to sprout your own beans and seeds, you can use sprouts bought from supermarkets and healthfood shops. Look for bags of mixtures such as sprouted aduki beans, lentils and chickpeas. * For a more substantial salad, to serve as a light main dish, replace the mung bean sprouts with sprouted green or brown lentils, and stir in 100 g (3½ oz) diced tofu. * Make a sprouted salad with broccoli and orange. Blanch 100 g (3½ oz) thinly sliced broccoli florets in boiling water for 2 minutes, then drain and refresh in cold water. Peel and segment 1 large orange, and cut the segments in half. Put the broccoli and orange segments in a bowl with 150 g (5½ oz) sprouted chickpeas and 50 g (1¾ oz) sprouted wholewheat grains. For the dressing, whisk together 1½ tbsp orange juice, 2 tbsp sunflower oil, 1 tbsp snipped fresh chives, 1/2 tsp wholegrain mustard and seasoning to taste.

Plus points

It is important for vegetarians and vegans to include as wide a mix of pulses, seeds and nuts as possible in their diet to make sure it contains a nutritious balance of proteins. * Sprouted beans and seeds are a good source of vitamin C and folate, as well as several phytochemicals including lutein, coumarins and xanthophylls. * Carrots are one of the richest sources of beta-carotene, which is essential for good night vision. The amount of beta-carotene in carrots depends on their variety and age. Older and darker orange carrots contain more than young, pale orange ones.

Each serving provides

A, copper * B1, E, iron, selenium, zinc

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  • 75 g / 3 oz broccoli, cut into bitesize florets
  • half of 1 yellow and half of 1 red (bell) pepper, cut into thin strips
  • 50 g / 2 oz / ½ cup cashew nuts
  • 15 ml / 1 tbsp sesame oil
  • 1½ cups quinoa sprouts (from about 75 g / 3 oz / ½ cup quinoa)
  • 115 g / 4 oz / ½ cup beansprouts (that can be eaten raw)
  • 50 g / 2 oz /scant ½ cup grated carrot

For the oriental dressing

  • 15 ml / 1 tbsp toasted sesame oil
  • 15 ml / 1 tbsp mirin
  • 15 ml / 1 tbsp soy sauce
  • ground black pepper

Oriental salad

Sesame or peanut oil adds zing to this fresh salad. Make the salad and place in a container. Mix dressing ingredients in a lidded jar and take this salad for lunch.


125g bean sprouts
1 carrot, sliced into matchsticks
2 small cucumbers, sliced into matchsticks
1 punnet pea sprouts, sliced in half
1 red capsicum, deseeded and sliced into matchsticks
1 yellow capsicum, deseeded and sliced into matchsticks

1 Tbsp finely chopped fresh coriander
1 Tbsp finely diced fresh ginger
½ Tbsp finely chopped red chilli
2 tsp brown sugar
½ cup lime juice
2 tsp peanut or sesame oil


Pile bean sprouts, carrot, cucumber, pea sprouts, and capsicum into a serving bowl.
Drizzle dressing over the salad.

To make dressing:
Place dressing ingredients together in a screw top jar and mix well.

Smart substitutions you've got to try!

  • If you don't have time to sprout your own beans and seeds, you can use sprouts bought from supermarkets and health food stores. Look for bags of mixtures, such as sprouted azuki beans, lentils and chickpeas.
  • For a more substantial salad to serve as a light main dish, replace the mung bean sprouts with sprouted green or brown lentils, and stir in 250 grams (1/2 pound) diced firm tofu.

Keep this recipe in mind and serve this salad as a healthy side dish or light meal that the whole family will enjoy.

Sprouted Wheat Salad

This salad is so good, my whole family is addicted to it…the sprouted wheat berries taste deliciously nutty, just like raw peanuts.
An absolute must try!

3/4 cup wheat berries
4 cups arugula or baby spinach
1/3 cup chopped cranberries/raisins
1/3 cup coarsely chopped walnuts
1 lemon
1 tbsp honey
1 tbsp extra virgin olive oil
Salt n pepper to taste.

For sprouting the wheat berries…
Soak wheat berries overnight. Next day drain and cover with wet paper towel and leave on kitchen counter. Wash, drain and cover after every 12 hours for the next 3-4 days till the wheat berries just begin to sprout.

Do not sprout the wheat beyond this…as the berries loose their texture and taste.

Mix together 1 tbsp extra virgin olive oil, juice of 1 lemon, 1 tbsp honey and some salt n pepper to taste.

Toss arugula/babyspinach with the sprouted wheat, chopped cranberries, coarsely chopped walnuts with the lemon honey dressing.

Oriental sprouted salad recipe - Recipes

I’m on my way back to DC, after a whirlwind weekend spent at the ultimate NYC wedding celebration. The culmination? A ceremony and dinner last night at Blue Hill Stone Barns, a fine dining hotspot that surely many of my foodie readers have heard about. I can’t wait to share my thoughts on the ceremony and my recap through photos—not to mention details of my all vegan wedding dinner—but today, I’m here to share a recipe that tickled my palate in the weeks before I left for NYC and Portland. August feels like a lifetime ago, doesn’t it?

When people ask me if there are any vegetables that can’t be eaten raw, I always give the standard advice: beware of raw potatoes (though raw yams can work well in certain recipes), winter squash, and some people claim that raw green beans and snap peas can be mildly toxic (I eat the latter raw, not the former). Additionally, many people find that raw legumes, even sprouted, can be a digestive nightmare I personally find cooked beans much easier to digest than sprouted ones. Finally, I caution everyone to listen to their bodies and use intuition: if there’s a certain vegetable that just seems to wreak havoc on you when you eat it raw, cut yourself a break, and try gently steaming it for a while.

Raw broccoli used to be just that food for me. I digest it with no trouble when it’s steamed, but eating it raw was rather unpredictable. Something has changed, and suddenly I find myself loving—and digesting well—raw broccoli in all sorts of recipes and applications. I’ve even been choosing it instead of cucumbers and carrots for dipping and snacking. I love when our relationship with a food shifts over time.

For those of you who are still feeling so-so about the prospect of raw broc—and believe me, I get it—I have a few ideas about how you can make the stuff far more palatable. The first idea I’ll share is this fabulous raw broccoli and cauliflower slaw with Asian “peanut” dressing and raisins. Chopping the crucifers very finely will help you to digest them better (as will chewing your food well—ahem!) and render them a little more tasty. The dressing, which is one of my all time favorites (and, judging by reader response, a favorite of yours, too) takes care of the rest, uniting this into a sweet, salty, gingery, and downright fantastic salad for any time of year.

Raw Broccoli and Cauliflower Salad with Creamy Asian Dressing (raw, vegan, GF)

3 heaping cups broccoli florets
3 heaping cups cauliflower florets
1 small or 1/2 large red bell pepper, chopped
1/3 cup raisins

1 batch of my creamy Asian dressing (for this recipe, I’d add extra lime juice for more zesty taste!)

1) Place the broccoli and cauliflower in a food processor and roughly process. Alternately, chop into small pieces with a big knife.

2) Transfer to a bowl and add chopped bell pepper and raisins.

3) Dress to taste with creamy Asian dressing, and serve! I like this finished with a squeeze of lime.

Quick point of interest before I go: many of you have asked me about goitrogens in raw broccoli and other crucifers. It’s totally true that cruciferous veggies contain goiter producers, or goitrogens, that can interfere with the synthesis of thyroid hormones and block iodine absorption. On the other hand, keeping broccoli raw protects its vitamin C content and leaves available sulforaphane, a cancer fighting compound that is made inaccessible to our bodies through the cooking process. For this reason, I’d suggest that anyone with thyroid issues try steaming all broccoli and other crucifers lightly before consumption (talk to your health care provider if you have more questions, of course), and that everyone else consume broccoli regularly in both raw and cooked form, so as to always enjoy the full spectrum of its health offerings!

OK: I have errands and studying and a dinner date to get to. Tomorrow: wedding weekend adventures!

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Loved it! Took the advice of other reviewers and added some carrots to it. It's a definite keeper.

Four forks with a few additions & julienned carrots, spring onions and sautéed sea scallops. This make it a suburb entrée salad. I went with the ½ TB of light brown sugar, more would have been too sweet. I also prefer my veges crisp tender and reduced the blanching time to suit that preference.

I kept my snap peas fresh (used 3 cups), omitted the snow peas and green peas, and added in 1 cup edamame. I really liked the salad, although the dressing was not profoundly exhilarating. The stars were the fresh veggies. Love pea shoots here.

I am always looking for different pea recipes this time of year. Made this recipe with fresh peas from the garden (snow, snap, and shelling). I didn't want to overcook the peas so I cut the blanching time in 1/2 (cooked snap peas for one minute, then added snow and shelled peas for 30 seconds). I couldn't imagine cooking them longer. The salad was so easy and tasty. It good reviews at the BBQ I took it to, but in the end, I think I would prefer the salad fresh and skip the quick blanch. Dressing is super easy and tasty. I'll make this again for sure.

I forgot the forksit's my first review! I look eagerly in the Asian market nearby for pea shoots, just for this recipe.

This tastes so GREEEEN! Our faculty salad club loved it.

WOW. I made this after my farmshare box contained peashoots, which I had never eaten before. It was SO easy - I literally threw it together after running late at the gym - and my husband and two-year old son loved it. We actually served it over rice with pan-fried tofu, which was very nice. I wished I had chopped up the peashoots a bit, though - they were long, and my husband said it made him feel like a rabbit.

Used as a basis for a "clean out the fridge before vacation" salad. I used sugar snap peas, carrot matchsticks and finely chopped romaine for a salad that everyone ate up. Used a bit less brown sugar, but kept to the other proportions and the dressing was a big success. (And the veggie bin empty!)

This salad is a fantastic spring salad! I used less brown sugar and more vinegar than indicated. You'll certainly want to adjust the dressing to taste before adding to the peas. I couldn't find pea shoots so I used a combination of bean sprouts and some sprouted beans (served as a snack usually - I found them in Whole Foods). The salad gets better as it sits over the course of a day.

Dressing has a very nice flavor that matches with the pea shoots. We did not like the mix of textures between the pea shoots and snap peas. (I'm not sure how someone would use bamboo shoots instead of pea shoots, though. pea shoots are the delicate leaves and tendrils of the snow pea plant.) In the future, I would use the dressing on the pea shoots only, as a salad, or tossing the shoots and dressing with a handful of pad thai noodles.

A very nice starter for an Asian dinner. Eye appealing and loved the texture/crunch. An out-of-the-ordinary salad that awakens the appetite. Will go in my favourites file.

This is a lovely salad - really enjoy the medley of peas. Have also made a variation - served on a bed of mesclun greens rather than pea shoots, drizzled with creamy cucumber/dill/lemon dressing. Have also subbed fresh mint for the dill. Very refreshing and eye appealing salad no matter which dressing you use.

This is one of our favorite salads. I cannot always find pea shoots so I substitute bamboo shoots. You can substitute just about any green or oriental vegetable but the frozen peas and snow peas are essential.


Sprouted coconuts are best suited for raw applications as their crisp and airy flesh is showcased when used fresh. The spongy flesh is commonly sliced and served as a stand-alone snack, and the pieces can be dredged in the layer of coconut oil encased in the shell for added flavor. The flesh can also be cubed and mixed into fruit salads, green salads, lightly dipped in sauces and dressings, or mashed, cooked, and baked. In the To Live For! recipe book created by Chef Eric Rivkin on, Rivkin recommends cubing Sprouted coconuts for croutons, slicing and dipping pieces into vegan Swiss fondue, or hollowing the center and using it as an edible bowl for fruit or mango curry. Rivkin also uses the coconut in watermelon cakes and simple desserts such as flan. Sprouted coconuts pair well with fresh vegetables and fruits such as sprouts, cucumbers, carrots, red onions, tomatoes, mango, strawberry, pineapple, and guava, and can also be served with vegan-based meats, chickpeas, tofu, fish, and poultry. The flesh should be consumed immediately for best quality and flavor, and if left unfinished, it should be stored in the refrigerator for 1 to 2 days.

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Brown Rice Oriental Salad

White rice is whole grain brown rice that has the outer bran layer milled away.

Did you know…

Soak Calrose rice for 20 minutes before cooking to obtain the perfect fluffy yet sticky texture.

Did you know…

Brown rice is naturally gluten free and 100% whole grain.

Did you know…

Remove rice from its heat source after steaming and let it stand covered for 10 minutes to absorb any remaining moisture before fluffing or serving.

Did you know…

Match your cups to quarts! For best results on the stove top, use a two quart sauce pan for cooking two cups of rice and a three quart sauce pan for cooking three cups of rice.

Did you know…

For best results, cook more than 1 cup of rice at a time 2 cups is ideal.

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Hinode is based in Central Valley of California where rice has been produced for over 100 years. With international partners in rice growing regions around the world, Hinode offers a full range of domestic and imported rice varieties to try in your kitchen. We offer pre-cooked rice for those who are short on time but want to maintain a healthy, well-balanced diet. You can also explore traditional dry rice varieties we offer for authentic home-cooked meals.

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