Gardens - Fruit & Vegetable Gardening

Harvest your own sprouts

Stephen Westcott-Gratton

Head to your kitchen, not your grocer, for a bounty of healthful sprouts all winter long

Seeds for sprouting


Contains phytoestrogens, which have been linked to the prevention of cancer, heart disease and osteoporosis. Use raw in salads, sandwiches and omelettes.

High in sulforaphane, which has been associated with cancer prevention. A mild peppery flavour; excellent raw in salads.

High in isoflavones, which have been associated with cancer prevention. Use raw in salads and sandwiches; texture similar to that of alfalfa.

Sprouts contain 26% protein. Can be eaten raw or added to steamed vegetables, stir-fries and soups.

Mung bean   
Good source of vitamin C, protein and fibre. Best flavour achieved when lightly cooked.


High in vitamins A and C. Very spicy; use raw sparingly in salads and egg dishes.

Good source of vitamins A, C and D; 20% protein. Distinct onion flavour; good added raw to sandwiches and salads.

High in calcium and vitamins A and C. Peppery flavour; doesn’t stand up well to heat; eat raw in salads and sandwiches or use as a garnish.

High in vitamin C, folate, fibre and protein. Flavour is improved with cooking; use in casseroles and stews.

* Find recipes for your fresh sprouts.


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