What Are Alfalfa sprouts and How Can I Use Them?
Wondering what to do with alfalfa sprouts? This guide covers how to pick them, cook them, store them, and swap them, plus 47 recipes to put them to work.
What are alfalfa sprouts?
Alfalfa sprouts are the sprouted seed of the Alfalfa plant.
They are normally consumed raw and inject a fresh delicious taste and texture when added to sandwiches and as a salad topping.
It is easy to sprout your own Alfalfa in about 3 to 4 days. One tablespoon of Alfalfa seed grows about 3 cups of sprouts.
Alfalfa sprouts fans claim a wide variety of health benefits from consuming raw Alfalfa sprouts.
There is some concern over salmonella contamination by the CDC when consuming raw sprouts, however reported cases are limited (about 100 per year in the US). To put this in perspective there are over 100,000 cases each year of salmonella poisoning from eggs.
Some recommend washing the raw sprouts in a vinegar/water bath before consumption to add an extra measure of safety if you are concerned about the source or possible contamination.
Nutrition
Nutrition Facts
Serving Size 1 cup (33g)Quick facts
Food group: Alfalfa sprouts are a member of the Vegetables and Vegetable Products US Department of Agriculture nutritional food group.
- In Chinese
- 苜蓿芽
- British (UK) term
- Alfalfa sprouts
- en français
- germes de luzerne
- en español
- brotes de alfalfa
How much do alfalfa sprouts weigh?
| Amount | Weight |
|---|---|
| 1 cup | 33 grams |
| 1 tbsp | 3 grams |
Related
Vegetables and Vegetable Products
Recipes using alfalfa sprouts
There are 47 recipes that contain this ingredient.
The Mr. Turkey Sandwich
Quick, easy and delicious. I only had salami, and that's what I used in the sandwich. Of course a slice of ham and smoked turkey would double the yumminess. I shredded the lettuce, and seasoned it with a bit extra-virgin olive oil, wine vinegar, salt and black pepper. The tomato slices were also seasoned with a pinch of sea salt. The sandwich was so good!
Middle Eastern Sandwiches
Middle Eastern pita sandwich stuffed with hummus, tabouli, crumbled feta, olives, and crisp romaine. A fast vegetarian lunch with Mediterranean flavors and a lemon-dill drizzle.
Peppercorn Beef Tenderloin with Gorgonzola & Chive Mousse
Peppercorn Beef Tenderloin with Gorgonzola and Chive Mousse
New York Goodwich
A delicious dish made with broccoli florets, yellow squash, red cabbage and alfalfa sprouts.
Vegetable Hummus Sandwiches
Homemade vegetable hummus stuffed into whole wheat pita pockets with Monterey Jack cheese, fresh tomato slices, and alfalfa sprouts. A quick vegetarian sandwich ready in 25 minutes using the microwave.
Garden Tuna Salad Pockets
Try making your own pitas at home with this recipe that is perfect for a lunch with you and the kids.
Healthy Veggie Sandwich
Loaded veggie sandwich on multigrain bread with mashed avocado, roasted red pepper, cucumber, tomato, cheddar, and alfalfa sprouts. No cooking required.
Fast Pizza
Fast pita pizza topped with tomato sauce, mushrooms, peppers, and alfalfa sprouts. A 10-minute vegetarian single-serving pizza using pita bread as an instant crust.
Spring Pita Sandwiches
Overstuffed vegetarian pita pockets loaded with avocado, kidney beans, cheddar, mushrooms, sprouts, and roasted cashews dressed in oil and vinegar. A colorful no-cook meal ready in 10 minutes flat.
Summertime Salad
Build-your-own summer salad with fresh veggies, marinated artichokes, avocado, sprouts, shrimp, bacon bits, and cheese. A flexible no-cook recipe you can customize with whatever is in season.
Vegetable-Style Rarebit
Open-faced vegetable Welsh rarebit on whole wheat toast with chopped cabbage, carrots, radishes, and bubbly melted cheddar. A crunchy, cheesy 15-minute meal.
California Pizza
California pizza topped with melted cheddar, black olives, sliced avocado, alfalfa sprouts, sour cream, and crumbled bacon. A retro West Coast pizza in 25 minutes.
Cheesy Vegetable Sandwiches
Low-fat open-faced vegetable sandwiches on whole wheat toast with a cottage cheese, mushroom, and sprout spread topped with melted low-fat cheese. A vegetarian lunch under 100 calories.
Kathy Pitts' Turkey & Cheese Sandwich
Turkey and cheese sandwich on whole grain bread stacked with avocado, smoked Monterey Jack, alfalfa sprouts, radishes, and tomato, dressed lightly with olive oil and white wine vinegar.
Golden Turkey Croissant
Golden turkey croissant sandwich layered with sliced cooked turkey, tomato, alfalfa sprouts, and warm cheddar cheese sauce. The buttery breakfast-style sandwich that turns leftover turkey into something diner-worthy.
Pasta Salad with Artichokes & Sprouts
Pasta salad with marinated artichoke hearts, alfalfa sprouts, black olives, and red wine vinegar dressing. A fresh, oil-free Italian-style cold pasta salad with vegetables.
Grilled Cheese Pita Pockets
Grilled cheese pita pocket stuffed with tomato, alfalfa sprouts, dill pickles, and pepper rings. A crispy, veggie-loaded twist on the classic grilled cheese using pita bread.
Roast Beef Pocket Sandwiches
Roast beef pita sandwiches stuffed with a tangy yogurt-dill-mustard sauce, bell pepper, and alfalfa sprouts. A light, no-cook lunch that comes together in 15 minutes with lean deli beef.
Summer Sweet Spring Salad
This is a sweet way to lower your risk for cancer. Great with soup or sandwich, the spring salad is packed with fiber, antioxidants, omega, and lycopene.
Rosemary Turkey Salad
Rosemary turkey salad with fresh herbs, shredded Granny Smith apple, and light mayo served over alfalfa sprouts and lettuce. A fresh, lighter take on classic turkey salad for two.
Mediterraneo's Grilled-Vegetable Sandwich
Open-faced grilled vegetable sandwich on walnut bread with hummus-tahini spread, shallot-Dijon vinaigrette, portobello, fennel, zucchini, and bell peppers. Vegetarian Mediterranean.
Hairball Salad with Saliva Dressing
Halloween hairball salad: walnut-sized balls of mashed avocado and alfalfa sprouts rolled up and perched on grated carrots, finished with Italian dressing. Kid-friendly ghoulish fun.
Werewolf in the Waldorf Salad
A Halloween Waldorf salad shaped like a werewolf with carrot fangs, alfalfa sprout fur, and radish eyeballs. Crisp apples, walnuts, and raisins in a creamy dressing kids love.
Cheesy Pita Salad Sandwiches
Cheesy pita sandwiches with microwave-melted Swiss cheese stuffed with an Italian-dressed salad of tomatoes, cucumbers, alfalfa sprouts, and peppers. A quick vegetarian lunch in 5 minutes.
Italian Rice
Warm brown rice salad with sauteed celery, shallots, tarragon, cashews, and alfalfa sprouts dressed in cider vinegar. A quick vegetarian side served at room temperature.
Sliced Tomatoes with Salsa
Sliced tomatoes with raw salsa: ripe tomato slices over a bed of alfalfa sprouts, topped with a chilled fresh salsa of green pepper, scallions, cilantro, cumin, and apple cider vinegar.
Sliced Egg Sandwich
Sliced egg sandwich on a whole grain bun with cucumber, tomato, fresh basil, sprouts, and a honey Dijon dressing. A fresh, protein-rich lunch ready in 15 minutes.
Cajun Potato, Prawn & Avocado Salad
This delicious dish is quick and easy to make, and it's perfect for lunch or supper.
Stuffed Avocados
Vegan stuffed avocados loaded with crunchy cucumber, radishes, scallions, and soy sauce, topped with sesame meal, nutritional yeast, and sprouts. A fresh, no-cook lunch in 15 minutes.
Avocado Stuffed Tomatoes
Fresh tomatoes hollowed out and stuffed with mashed avocado, chili powder, alfalfa sprouts, and coriander. A light, no-cook Mexican appetizer or healthy snack.
Pasta Salad with Artichoke Hearts & Sprouts
Mayo-free pasta salad with marinated artichoke hearts, alfalfa sprouts, black olives, and red wine vinegar. The artichoke marinade doubles as the dressing in this tangy, make-ahead side.
Garbanzo Burgers
Vegetarian garbanzo bean burgers spiced with cumin, coriander, and chili powder, bound with cottage cheese and wheat germ. Served in whole wheat pita with tomato, sprouts, and yogurt.
Four Great Cottage Cheese Sandwiches
These are good on basic whole-wheat bread, but try having them in Syrian flat breads, or as open-face sandwishes heated up in the oven.
Dilly Roast Beef Sandwich
A roast beef sandwich spread with herbed cream cheese, dill, and garlic powder, layered with tomato slices and alfalfa sprouts. A quick, no-cook lunch that's a step above your average deli stack.
Eight Great Peanut Butter Sandwishes
Eight creative peanut butter sandwich spreads featuring figs, banana, apple, raisins, tahini, cheddar, tofu, and more. Cold-pack lunchbox fillings beyond the basic PB&J.
Symphony Sandwiches
Symphony Sandwiches wrap smoked turkey, provolone, creamy avocado, tomato, shredded carrots, and alfalfa sprouts in a warm flour tortilla with a garlic-Dijon spread. Packed lunch goals in 25 minutes.
Quick Spinach Salad with Sprouts
Try something different for a salad with this new version that's made with spinach, alfalfa sprouts and feta cheese.
Borscht Energy Soup
A raw, no-cook borscht blended from fresh beets, avocado, spinach, cucumber, and dill. Vegan, nutrient-dense, and vibrant pink. Served chilled with alfalfa sprouts for a refreshing energy boost.
Borscht Energy Soup
A raw, no-cook borscht blended from fresh beets, avocado, spinach, cucumber, and dill. Vegan, nutrient-dense, and vibrant pink. Served chilled with alfalfa sprouts for a refreshing energy boost.
California Easy Pita
Quick turkey pita stuffed with alfalfa sprouts, tomato, cucumber, and a drizzle of creamy ranch. A fresh, no-cook lunch ready in under 10 minutes.
Roasted Quesadillas with Chiquita Bananas
A surprisingly tasty sweet and spicy combination. The creamy texture of the bananas enhances the creaminess of the melted cheese and sets off the spicy flavors of the cilantro and jalapenos.
Oriental Chicken Pita
Asian chicken pita: cold chicken salad with pineapple, water chestnuts, and peanut-teriyaki dressing tucked into pita pockets with sprouts. Crunchy lunch ready in 15 minutes.
Bar Room Slaw (The Four Seasons Restaurant)
Elegant julienned vegetable slaw with a handmade Dijon-lemon dressing, inspired by The Four Seasons Restaurant. Pick seasonal vegetables for color, crunch, and flavor in this no-cook showstopper salad.
Sweet & Sour Chinese Chicken Salad
"Chinese" chicken salad by David Cassidy, adapts to serve any number of people.
Bean Salad with Mustard Marinade
Bean salad with mustard-tahini-soy marinade, scallions, carrots, and parsley stuffed into pita with alfalfa sprouts. A protein-packed vegetarian lunch ready in 25 minutes.
Boboli California Pizza
California-style Boboli pizza topped with melted cheddar, ripe olives, creamy avocado, alfalfa sprouts, crispy bacon, and sour cream. A 20-minute pizza that skips the sauce entirely.
Pumpkin Seed Alfalfa Sprout Bread
Bread machine pumpkin seed alfalfa sprout bread with whole wheat, honey, and gluten flour. A hearty fiber-loaded loaf packed with nutty pepitas and fresh greens.
