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techniqueBY Mary Margaret Chappei l

No dirt necessary. Follow these steps, and in a few daysyou'll have your own crunchy crop to add to recipesFresh greens from the garden or marketmay st iil be several weeks off, but thereis one way to get a l ittle homegrownveggie goodness in a matter of days:sprouts.The crisp, curly, som etimesleafy tendrils are a cinch t o grow onthe kitchen counter, whether youcultivate them in a specially designed

sprouter {see "Mean, Green SproutingMachines," p. 40) or follo w our simplecanning jar instructions (see "Sprouting1-2-3," opposite ). Heck, even farmers areget ting in on the act: assorted packagedvarieties are cropp ing up all over, and forgood reason, as the recipes on thefollow ing pages show.

grow your own sproutsPHOTOGRAPHY Richard Jung FOOD STYUNG Tonya George PR0P5TYL1NG Rois in Nie ld

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S P R OU TI N G 1 - 2 - 3what you'll need% organic sprout seeds

or beans {available atnatural foo d stores)

* 1- qt. canning jar* cheesecloth* rubber band% water1 . PLACE seeds or beans inbottom of jar, filling no morethan one-quarter full- Coverwith water, and let stand5 hours or overnight,depending on type o f seed.2 . DRAIN water from seeds orbeans, and ri nse. Cover top ofjar with cheesecloth securedwith a rubber band. Set in awarm spot that gets indirectsunlight.3 . POUR cool water throughcheesecloth to rinse seeds orbeans once a day. Drain offexcess water throug h cheese-cloth the seeds or beansshould be damp but never sit inwater. Seeds or beans will beginto sprout in 3 to 5 days. Oncethey've sprouted, store in therefrigerator for up to 1 week.

HOM E GROWN HA RVE ST

chickpeas

f

black-eyed peas

V I S U A L G L O S S A R Y As they sprout, tiny seedssuch as clover grovi tender leaves. D ried legumesdevelop pale shoots and become crunchy and edibie.

t

clover

sunflower seeds

lentils

peas

W hich sprou t suits you best? Consult this flavor chart to find o ut.SPR OU T VARIETIES ATTR IBUT ESAlfalfa, clover, quinoa W ispy and sweet wit h a delicate crunchAruguia, radish, broccoli, leek,mustard, fenugreekDried beans, peas, lentils, chickpeasPumpkin seeds, sunflow er seedsBarley, buckwheat

Tiny and tender wi th a peppery biteCrunchy, chewy, with a bean-like q ualitySlightly nutty and crunchyS tarchy and slightly sweet

Spicy Broccoli Sprou t SushiS EH V hS fl I V t b A N I t i l U I F N I ' K HSpicy sprouts, such as broccoli,arugu ia, or leek, give sushi rolls adelicate crunch and peppery flavor,A sushi mat makes it e.isy to wrapthe nori and rice tightly aroundfillings, but it's not necessary.

Vi cup sushi rice, rinsed and drained2 tsp. seasoned rice vinegar2 sheets nori (roaste d seaweed)

H ot sesame oil, for sprinkling,optional

4 slices avocado4 slices red bell pepper2 slices baked seasoned

Asian-style to fu , each cutin to 4 th in str ip s

2 Tbs. pickled ginger, drainedVi cup broccoli sprouts

S oy sauce and wasabi for dippin g1. Place sushi rice and '/> cup waterin small saucepan, and bring to aboil. Cover, reduce heat to low, andsimmer 20 minutes, or until allliquid is absorbe d. Rem ove fromheat, and cool 20 minutes. Stir inrice vinegar.2. Place 1 sheet nori on sushi mat orwork surface. Spread half of warmrice over nori with back of spoon,leaving lV2-inch edges on top andbotto m to seal sushi, but spreadingrice all the way to both sides.Sprinkle rice with hot sesame oil,if using.3 . Lay 2 avocado slices, 2 bell pep perslices, and 4 tofu strips in lines downcenter of rice. Top with I Tbs.pickled ginger and '/4 cup broccolisprouts. Brush edges of nori withwater. Tightly roll nori around riceand filling, pressing bare edge at topto seal. Cut in to 8 pieces with sharpknife. Repeat with remainingingredients. Serve with soy sauceand wasabi.f ER 4 - P I E C E S E R V I N G : 2 0 1 C A L ; 9 G P H O T ;6 G T O T A L F A T [ l G S A T F A T ] ; 2 7 G C A R B ;0 M G C H O U 247 M G S O D ; 3 G F IB E R ; 2 G S U G A R S

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technique

A handful of sprouts makes a quick and easy addit ionto quesadillas. The sprouts' nutty flavor pairs perfectlyw ith mild cheese and toasted tortillas.

Cumin and Bean Sprout Quesadillas

ME AN, GREEN SPROUTING MACHINESDo-it-yourself spr outing doesn't require special equipm ent, bu t the follo win g option s m ake it easier to tailor the yield to your needs.CUPSPROUTERWhat it is: Modeled on the glass jar technique, this plastic containerhas a base to catch extra rinse water, an insert for smaller seeds, andlids designed for travel and storage.Best for: Sm all-batch sprouting that's fo olproof even in hot, humidweather.One to try: Sproutpeople Easy Sprout, S l3.85;sproutpeople,comTIERED SPROUTERWhat it is: A set of nesting plastic trays w ith holes to allow you tomoisten sprouts by pouring w ater over the top.Best for: Producing small quantities of different types of large-seedsproutssmaller varieties, such as alfalfa, can get stuck in thedraining holes.One to tr y: Biosta Kitchen Crop Sprouter, $32 .95; westcoastseeds.com

HEMP BAG SPROUTERWhat it is: A small sack made of hemp fabric that's tied at the to pand hung to drain.Best for: Growing bean sprouts that stay pale and tender andsprou ting small seeds such as broccoli and alfalfa.One to tr y: Sproutman's 100% Natural Hemp Sprout Bag, $12.95;sproutman.comSPROUTINGTRAYWhat it is: A plastic single-tier box wit h a divider and a drainagetray. Spouting trays can be stacked to save space.Best for: Serious sprouters who want to cultivate and eat a largevariety of sprouts.One to try: The Sprout House Sprout Master Single Tray Sprouter,513.95; sprouthouse.com

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W an t m ore raw foods in your diet? Look to sprouts. They're a favoriteof m acrobiotic and raw chefs for their nu trient con tent and digestibility.

Cumin and Bean SproutQuesadillasSER VS ! ) 3 0 M INUTES OR FEWERThe nifty rhing about this quesadilla isthat the sprout iling sticks inside,so you don't have bits of veggies fallingout when you ear it. If you're makingquesadillas for a crowd, simply assemblethem on a baking sheet, and bake 10to 15 minutes at 35OF, or until cheeseinside has melted.

1 tsp. whole cumin seeds4 8-inch fat-free flou rtortillasVi cup grated Montereyjackcheeseorgrate d m ild soy cheese% cup crunchy bean sprouts,

such as lentils, green peas,and adzuki beans1 cup prepared chipotle salsa1. Toast cum in seeds in large, dry skilletover med ium heat 2 to 3 minutes, oruntil fragrant, shaking pan constantly.Transfer to small bowl, and set aside.2. Warm 1 tortilla in same skillet overmedium heat 1 to 2 minutes. Flip tortilla,and sprink le with 'A cu p grated cheeseand V; tsp. toasted cumin seeds. Scatterwith 'A cup crunchy bean sprouts, andtop with second tortilla. Cook 2 minutes,or until cheese begins to melt andquesadilla holds together.3- Carefully flip quesadilla withspatula, and cook 2 minutes more,or until slightly crisp on both .sides-Transfer to plate. Repeat with remainingtortillas, grated cheese, cumin seeds, andsprouts. Cool quesadillas 1 to 2 minutes,then cut into 8 wedges with pizza cutter.Serve with salsa.PER W QUESADILLA: 211 CAL,- 8 G PROT; 6 G TOTAL FAT {3 GSAT FAT); 33 G CAHB; 13 MG CHOL; 86 8 MG SOD ;5 G F i e E R , 5 G S U G A R S

Sprouted Pasta Sauce with Speltand Buckwheat GemelliStBVES 4 J VEGANSprouts may seem like a stmnge additionto a pasta dish, but hearty types such assprouted lentils, peas, and chickpeas givethis sauce body and flavor. We've calledfor equally hearty spelt and buckwheatgemelli, but you can use your favoritepasta shape as well.

2 Tbs. olive oil2 small leeks, white and ligh tgreen parts chopped (2 cups)i^ yellow bell pepper, chopped(lcup)1 cup petite carrots1 25-02. jar pasta sauce, suchasLucini SpicyTuscanTomato2 cups spelt and buckwheat gemelli,

such as Eden Organic1 6-oz.pkg. or 2 cups crunchybean sprouts, such as lentils,peas, and adzuki beansVi cup crumb led vegan feta cheese,optional

1. Heat oil in medium saucepan overmedium heat. Add leeks, bell pepperand carrots, and saut 5 to 7 minutes,or until leeks are soft. Stir in pasta saucean d 1 cup water. Cover, and reduce heatto low. Simmer 30 minutes, or untilcarrots are tender.2. Meanwhile, cook gemelli according topackage directions.3- Stir crunchy sprouts into pasta sauce,and cook 2 to 3 minute s m ore, or untilheated through. Serve sauce over gemelli,and sprinkle with feta cheese, if using.PER SERVING (1CUP COO

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