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How to make Sea Moss Gel

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Discover how to make sea moss gel in three easy steps. Add it to your homemade smoothies and juices, and use it as a thickener for your raw vegan recipes.

Sea moss gel makes a great raw vegan alternative to agar agar, cornstarch and gelatine in some recipes and is rich in nutrients.

With its smooth texture and a mild ocean taste, it's easy to enjoy when added to your raw vegan dishes.

A small jar of Irish sea moss gel on a wooden board next to raw dried Irish sea moss.

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What is sea moss?

Sea moss, also known as Irish sea moss or red seaweed, is a type of marine algae, classified as seaweed. Of course, eating seaweed is nothing new and there are many different varieties.

Raw dried sea moss on a wood chopping board.

Chondrus crispus is the type commonly known as Irish sea moss.

It has been harvested from the Irish coast for centuries, serving as a food source and natural remedy for various ailments.

Over time, the terms' Irish sea moss' and 'sea moss' have become interchangeable, as they refer to the same species found in coastal regions worldwide.

Other varieties sold raw and dried for making into a gel include Eucheuma cottonii (also called Kappaphycus alverezii) and Genus Gracilaria.

Step-by-step instructions

Ready to start making your own sea moss gel? It's super-easy, and it only takes a few minutes to do it hands-on.

This version focuses on blending raw dried sea moss with spring water, rather than the other method which requires boiling.

For full details and quantities please see the recipe card below.

Sea moss in a glass bowl of water is being handled.

Step 1. Clean. Add sea moss to a bowl and top with spring water. Massage with your fingers for a few minutes to clean and remove any naturally occurring debris like sea salt, dirt or sand. Rinse then drain.

A glass bowl containing sea moss is being filled with water poured from a bottle.

Step 2. Soak. Place sea moss back into the bowl and add spring water to cover. Soak for 12-24 hours. (Check your packet instructions for details.)

Two images: showing sea moss in a blender, both before and after being blended.

Step 3. Blend. Add the mixture to a blender with a little soaking water and blend until smooth.

A small white bowl filled with a light coloured, thick puree with a small silver spoon.

Soaking allows it to rehydrate and soften before blending. At this point, it becomes super slippery and jelly-like and lightens up in colour quite a bit.

Top tips

Here are a few tips on how to prepare:

  • Dried sea moss will swell up significantly in size while soaking, so it’s important to use plenty of water and to keep it fully submerged. I sometimes place a small plate over the sea moss to hold it underneath the water while it's hydrating.
  • If it has a strong aroma, add lemon or lime halves to the bowl while soaking to help reduce its fragrance.
  • For a soft and more pourable gel, I use 100ml of water per 10g of dried sea moss for blending.

Storing and freezing

Pour the gel into a sealable glass jar and store it in the fridge. It should stay fresh for 2-3 weeks and will thicken after being chilled.

Freezes well for up to three months and is easy to add to ice cube trays. Once frozen, add the cubes to a freezer bag and remove them as and when.
Defrost before use.

📖 Recipe

Sea moss gel in a glass jar.

How to make Sea Moss Gel

Juliette | Flourishing Kitchen
Discover how to make sea moss gel in three easy steps. Add it to your homemade smoothies, juices, and use it as a thickener for your raw vegan recipes.
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :10 minutes
Cook Time :0 minutes
Soak time :1 day
Total Time :1 day 10 minutes
Course: Condiment
Cuisine: Caribbean
Servings :25 + tablespoons

Equipment

  • a blender or food processor with an s-blade.
  • Large bowl.
  • 1 clean glass jar with lid or mason jar.

Ingredients
  

  • 1 cup (35g) Raw dried sea moss
  • 51 fl oz (1 ½ litres) Spring or alkaline water , for washing and soaking
  • 1 cup (240ml) Spring or alkaline water, for blending

Instructions
 

  • Clean & rinse. Add raw dried sea moss to a large bowl with a couple cups of spring water and clean by massaging with your fingers for a few minutes. This helps to remove any dirt or debris and the water will become cloudy. Rinse and drain the sea moss.
  • Soak. Add the sea moss back into the bowl and top with plenty of spring water. Leave it to soak for 12-24 hours. Soaking allows it to soften and fully hydrate before blending. It'll also become much lighter in colour at this point.
  • Blend. Remove the sea moss from the bowl and add to a blender with 240ml (1 cup) spring water. Blend until smooth. For a looser gel slowly add more water, a tablespoon at a time, until it reaches your desired consistency.

Notes

Storing and freezing
Pour the gel into a sealable glass jar and store in the fridge for 2-3 weeks. It will thicken up after chilling in the fridge for a couple of hours.
Freeze for up to three months. I like to add it to an ice cube tray then, when the cubes are frozen, move them to a freezer bag and use them when needed.
Defrost before use.
Top tips
The sea moss will swell up significantly in size while soaking, so it’s important to use plenty of water and to keep it fully submerged. I sometimes place a small plate over the sea moss to hold it underneath the water while it's hydrating.
If it has a strong fragrance try adding a sliced lemon or lime to the water while soaking.
Did you make this recipe?Please leave a comment below to help other people.

Which sea moss to buy

  • I like the wildcrafted sea moss from the Caribbean. Look for organic, naturally grown and wild harvested from clean, unpolluted waters, and is sustainably sourced.
  • Do your research and find a reputable supplier known for their high-quality seaweed products or a reliable wholefoods supplier you know and trust.
  • You want to avoid the mass produced ones grown in pools because it will have lower quality and nutrition.
  • Avoid packs sold with any added chemicals, additives or preservatives. It should be naturally dried and 100% organic, nothing else.
  • Read customer reviews to check for positive feedback over time.

How to tell if it has gone bad

Healthy gel should be light in colour and have a fresh, mild fragrance. Discard it immediately if it starts to smell particularly strong or off.

Also, if the texture turns slimy, if the colour changes, or if you see any visible degradation or mould spots, throw it away.

Health benefits

Raw Irish moss is rich in vitamins and minerals including vitamin B2, folate, iron, magnesium, manganese and zinc. The amount per portion shown is no more than 2 tablespoons (10g).

This article from the National Library of Medicine details studies on its possible health benefits.

The article mentions potential antiviral, anti-inflammatory, gut health, and neuroprotection activity, among other things. Check it out for more information.

Side effects

To read more about its health benefits and side effects, trustworthy sources like Healthline and WebMd are good guides. A serving size is no more than 2 tablespoons.

Did you know that, like many other edible seaweeds, sea moss can contain high levels of iodine? And that eating too much may cause an upset tummy or thyroid issues.

I'm not a doctor, nutritionist or health pro of any kind. So, please do your research and listen to your body. And if you have any health concerns, especially any underlying health conditions, always seek advice from your doctor.

FAQ

How to take sea moss gel

It may be eaten from a spoon, blended with water or juice, or added to smoothies for an extra nutrient boost.

What does sea moss gel taste like?

Its mild seaweed flavour makes it easy to use in foods with both sweet and savoury flavours.

Kale and Quinoa Sprout Salad

by Leave a Comment

A simple kale and quinoa sprout salad with creamy avocado, pine nuts, fresh herbs and a tangy lemon dressing.  It’s fantastically wholesome, nutritious and ready in 10 minutes, (excluding sprouting time).

I use fresh quinoa sprouts in this recipe, which are easily swapped with cooked quinoa if preferred.

A white ceramic bowl with kale salad. Behind is a glass jar with salad dressing.

For my raw food loving friends 🙂, if you're aiming to balance out your fruit-based meals with leafy greens, kale is awesome!

Kale is filled with nutrients including vitamin K, A and C as well as containing potassium and calcium. If you love to read about the health benefits of plant-based foods like I do, here’s an article on 10 proven benefits of kale.

Have fun discovering more about how you can grow your own sprouts at home including: how to sprout quinoa, broccoli sprouts, mung bean sprouts, sunflower sprouts, sunflower microgreens, buckwheat sprouts and adzuki bean sprouts.

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Homemade dressings can help to brighten up slightly bitter tasting leafy greens like kale, as well as adding in more flavour to our meal times. And that's what we're after, right?

Meals that are fast, fresh, flavourful and nutritious!

If you’re sprouting quinoa at home, you can add this one to your quick, no-cook, raw vegan recipes.

Why you'll love this recipe

  • Kale is a hardy and reasonably filling leafy green that's fantastic in colder weather when you're looking for something more satiating in a salad.
  • It's gluten-free, dairy-free and refined sugar free.
  • Easy to assemble.
  • Great for meal prep.

Ingredients

This kale and quinoa sprout salad is filled with wholesome ingredients shown below. For more details, including the amounts, please visit the recipe card.

Jump to recipe card.

Chopped and labelled recipe ingredients for a kale and quinoa salad sitting on a white surface.
  • Kale is the star in this kale and quinoa salad. If you struggle to find whole kale in the UK, simply opt for pre-chopped kale instead. That’s what I used here. Other ingredients are:
  • Fresh quinoa sprouts
  • Ripe avocado
  • Pine nuts
  • Basil (fresh)
  • Capers

For the quick and easy dressing:

  • Lemon
  • Dijon mustard
  • Maple syrup or date paste
  • extra virgin olive oil

Step-by-step instructions with images

To make this simple kale and quinoa salad follow the step-by-step instructions below with images, or visit the recipe card for the full instructions.

A teaspoon in a mason jar filled with vinaigrette, with fresh herbs and lemon pieces nearby.

Step 1. Add the dressing ingredients to a jar, secure the lid and shake until combined.

A bamboo salad bowl filled with kale salad ingredients, before they've being tossed together.

Step 2. Add kale salad ingredients to a large bowl.

Close up tossed kale, quinoa and avocado salad with a wooden serving fork.

Step 3 - Toss the salad together.

A kale salad being drizzled with vinaigrette from a small glass jar.

Step 4. Drizzle with your dressing before serving.

Substitutions

This dish is pretty versatile and a lot of the ingredients can be swapped for easy alternatives, depending on your personal preference.

  • Quinoa - use cooked quinoa instead of freshly sprouted quinoa.
  • Leafy greens - rainbow chard works great here.
  • Capers - use sliced sundried tomatoes for a sweeter twist.
  • Nuts - use any nut you have on hand. For a nut-free option use sunflower seeds or pumpkin seeds instead.
  • Fresh herbs - add your favourite fresh herbs like dill, coriander or parsley.
  • Try it with this delicious creamy tahini miso dressing instead.

Variations

Here are some suggestions to bump this kale and quinoa sprout salad up to a more substantial main dish:

  • Add a handful of sprouted chickpeas (or cooked) for added protein.
  • Add a little lightly steamed long stem broccoli or green beans.
  • For a sweet addition add diced red bell pepper and orange segments.

Storing and leftovers

For use in your weekly meal prep, you can make the salad in advance and store the dressing separately until ready to serve. It'll stay fresh for up to three days.

To store the dressing, keep it in a lidded jar in the fridge for up to five days.

Top tip

  1. Always thoroughly wash, rinse and drain your kale before using.
  2. Massage well. To make the kale softer, sprinkle it with a little salt and extra virgin olive oil then massage the leaves with your fingers for 1-2 minutes.
Chopped kale inside a bamboo salad bowl.

I’d love to know what you think if you make this recipe. If you have any questions, please let me know. Leave a comment below, or you can find me on Facebook, Instagram, or Pinterest.

Looking for other sprouted quinoa salad related recipes? Try these:

Pairing

These are some of my favourite dishes to use with kale and quinoa sprout salad:

📖 Recipe

A white ceramic bowl filled with chopped kale, quinoa and avocado salad.

Kale and quinoa sprout salad

Juliette | Flourishing Kitchen
A simple kale and quinoa sprout salad with creamy avocado, pine nuts, fresh herbs and a tangy lemon dressing.  
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :10 minutes
Cook Time :0 minutes
Total Time :10 minutes
Course: Salad
Cuisine: British
Servings :2 main, 4 as a side dish

Equipment

  • Chopping board.
  • chefs knife
  • small jar with a lid.
  • serving bowl and spoons
  • Lemon zester

Ingredients
  

  • 5 cups (100g) chopped kale , washed, drained, stems removed
  • 1 cup (136g) fresh quinoa sprouts, (or use cooked quinoa instead, if preferred)
  • 1 ripe avocado, slice in half, remove the pit then dice.
  • 3 tablespoon pine nuts, heaped
  • ½ small red onion, finely diced
  • 2 tablespoon fresh basil, finely sliced
  • 1 teaspoon capers, in vinegar

lemon vinaigrette

  • 3 tablespoon extra virgin olive oil.
  • 2 tablespoon lemon juice, plus zest from 1 lemon
  • 1 tablespoon maple syrup.
  • 1 small garlic clove.
  • 1 teaspoon dijon mustard
  • a good pinch of salt and pepper

Instructions
 

  • Prepare dressing: Add the dressing ingredients plus lemon zest to a jar, secure the lid and shake well until the ingredients form a silky smooth vinaigrette.
  • Add salad ingredients: To a large salad bowl add the chopped kale, quinoa sprouts, pine nuts, red onion, and diced avocado. Pour over half the dressing and toss everything together. Sprinkle over the capers and fresh basil.
  • Dress the salad. Drizzle the remaining dressing over the salad to serve.

Notes

Top tip
For best results, before making this salad add a splash of olive oil and a dash of salt to the kale and massage it with your fingers for a minute or two to soften.
Storing
Can be made in advance and kept fresh in the fridge for up to 3 days. Store the dressing separately in a lidded container in the fridge and add to the salad before serving.
Sprouting Quinoa.
For details on sprouting quinoa, see my blog post How to Sprout Quinoa.
Food Safety.
The Food Standards Agency recommends that people with an impaired immune system, children, pregnant women, and the elderly should always cook sprouts thoroughly until steaming hot all the way through before consuming them.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Brussel Sprout and Apple Salad (Vegan)

by Leave a Comment

A tasty and light brussel sprout and apple salad that’s packed with flavour and goodness. It's simple to make with only a few ingredients.

Brussel sprouts paired with sweet, juicy diced red apples and salty, tangy green olives. Toss them all together in a deliciously light dressing made with lemon zest and extra virgin olive oil.

A salad with shredded greens and diced apple in a white ceramic bowl.

If I’m honest, before actually trying raw brussel sprouts in a salad, I really wasn’t sure I was going to like them at all.

However, shredding them super thin makes brussel sprouts delightfully light and crunchy. And, they’re delicious drizzled with a great tasting dressing, and allowed to marinate for a few minutes.

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Ingredients you'll need

Check out the recipe Ingredients below. It's also gluten-free, dairy-free and refined sugar-free.

  • Shredded brussel sprouts  - crisp, savoury flavour
  • Apple  - naturally sweet, crunchy and juicy
  • Olives  - light, salty and tangy. Use your favourite pitted green or black olives.
  • Flaked almonds  - for their light flavour, crunch and a source of protein
  • Lemon vinaigrette - a bright and zesty, citrus flavour with freshly squeezed lemon juice.

The full recipe card below provides exact quantities. 

Jump to the Recipe Card

Labelled ingredients for a brussel sprout and apple salad.

Step-by-step instructions with images

Follow the step-by-step instructions below to make this brussels sprout and apple salad and visit the recipe card for exact quantities.

This recipe is enough to make four side portions or two light salad lunches.

Two images of a wooden chopping board with lemon vinaigrette ingredients. One showing a lemon with lemon zest, then a jar of dressing with used ingredients.

Step 1: Gather together the salad dressing ingredients and add them to a jar. Placing the lid on tightly, give the jar a good shake for a few seconds so the ingredients fully combine.

Brussel sprouts and leaves on a wooden chopping board with a knife. Some sprouts are peeled.
Two images: brussel sprouts in a blender before and after being finely sliced.

Step 2: Shave the brussel sprouts with a sharp knife, a mandolin or by using a slicing disk in a food processor.

Diced red apple, red onion and finely sliced olives in little bowls on a chopping board.

Step 3: Dice the apple, finely chop the red onion, slice the olives lengthways.

A large bowl of shredded brussel sprout and apple salad.

Step 4: Add everything to a bowl, pour over half the dressing then toss together lightly.

Substitutions and variations

I love to mix things up a little and try new versions of recipes. Here are some simple ideas to add variety to this simple salad.

  • Swap out the olives with capers or for a milder flavour try plump, juicy marinated caper berries.
  • Try using chopped walnuts, pecans or pine nuts instead of flaked almonds.
  • If you want to go nut free, use sunflower seeds or pumpkin seeds instead.
  • For extra sweetness try adding a couple of handfuls of fresh blueberries, chopped pitted dates or some dried cranberries to this salad.
  • For an extra seasonal twist swap the citrus with freshly squeezed orange or mandarin juice or raw apple cider vinegar
  • Experiment by adding fresh kale, spinach or rainbow chard for a larger mixed version of this brussels sprouts salad. 
  • Vegan dairy - for an added dimension and some extra creamy saltiness crumble over your favourite vegan feta or try this homemade vegan macadamia cheese.
  • Turn it into a satiating dinner by adding in sprouted quinoa or chickpea sprouts with fresh salad greens. If you’re not into sprouts then use cooked legumes instead.
A ceramic bowl with apple salad and a blue striped towel with a jar of dressing nearby.

Storage

Keep any leftovers in a lidded container in the fridge for up to three days. 

Not suitable for freezing.

I hope that I have answered any questions you may have about this brussel sprout and apple salad. I'd love to know what you think if you make this recipe! 🙂

If you have any questions, please let me know. Please leave a comment below, or you can find me on Facebook, Instagram, or Pinterest.

FAQ

How do you cut brussel sprouts for a salad?

Slice off tough end from each brussel sprout and remove the outer layer. Then, slice thinly with a paring knife, or use a mandolin slicer or a food processor with a slicing disk.

Can you shred brussel sprouts in advance?

Yes, freshly shredded brussel sprouts may stored in a lidded container in the fridge one to two days before using.

Looking for more raw side salad recipes? Try these:

📖 Recipe

Brussel Sprout and Apple Salad (Vegan)

Juliette | Flourishing Kitchen
A light and crunchy brussel sprout and apple salad that’s packed with seasonal goodness and filled with flavour.
Leave a review
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Prep Time :15 minutes
Cook Time :0 minutes
Total Time :15 minutes
Course: Salad, Side Dish
Cuisine: British, Vegan
Servings :4

Equipment

  • Food processor with a slicing disk
  • Glass jar with a lid
  • Chopping board.
  • Paring knife.
  • salad bowl.

Ingredients
  

Lemon Dressing

  • ¼ cup (60ml) extra virgin olive oil.
  • 1 lemon, juice of, 4 tbsp
  • 1 tbsp maple syrup.
  • ½ teaspoon salt

Salad ingredients

  • 3 ½ cup (300g) brussel sprouts
  • 1 red apple
  • ¼ cup (½ small) chopped red onion
  • 1 cup (approx 10) small pitted green olives
  • ¼ cup (4 tbsp) flaked almonds

Instructions
 

  • Prepare the dressing: Zest the lemon, then slice into two halves. Squeeze out the juice into a glass jar. Add the extra virgin olive oil, maple syrup, lemon zest and salt. Secure the lid onto the jar then shake well for a few seconds until the ingredients have combined.
  • Shred the brussel sprouts: Rinse the sprouts in cold water and pat dry with a kitchen towel. Trim off the ends then place into the top of a food processor with a slicing blade and shred. Alternatively, slice thinly with a knife or mandolin.
  • Chop ingredients: Peel the red onion and chop finely. Slice the apple into four, cut out and discard the core. Dice the apple into small pieces. Slice the green olives lengthways into slithers.
  • Toss with dressing: Add the flaked almonds and remaining salad ingredients to a large bowl. Pour over half the dressing and toss the salad to coat with the dressing before serving.

Notes

Storage
Keep any leftovers in a lidded container in the fridge for up to three days. Not suitable for freezing.
 
Did you make this recipe?Please leave a comment below to help other people.

Apple Banana Smoothie

by Leave a Comment

A naturally sweet and creamy apple banana smoothie recipe. Quick, easy and delicious, it’s perfect for weekday mornings or an afternoon lift when your sweet tooth calls. 

If you could get a hug in the form of a smoothie, this would be it!

Two glass jars filled with milky drinks with paper straws sitting on a round marble board by some apple slices.

Honestly, I know this apple banana smoothie looks a little simple, but it’s surprisingly good. So much so that I’m currently enjoying this several times a week. 

Try it for breakfast served with a bowl of granola topped with vegan yogurt and sprinkled with berries.

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Ingredients

This apple banana smoothie uses simple, affordable, everyday ingredients you probably already have.

This is gluten-free, dairy-free and refined sugar-free. The full recipe card below provides exact quantities. 

Jump to the Recipe Card

Labelled recipe ingredients for an apple and banana smoothie laid out on a white surface.

Recipe Ingredients for apple and banana smoothies:

  • Apple, for their naturally sweet, crisp flavour
  • Banana, for the flavour, of course, plus banana adds body and creaminess
  • Hemp seeds, for their omega-3 fatty acids, and they also add creaminess
  • Cinnamon to give the smoothie some spices with its warming, comforting flavour
  • Almond milk, for its rich creamy nuttiness.

To make your own almond milk, see my recipe for how to make almond milk.

For the best-tasting apple and banana smoothies, use ripe bananas, which can be identified by brown spots which start to show on their skins. 

Step-by-step instructions with images

This apple banana smoothie is soooo good guys! 

Follow the step-by-step instructions below with images, or visit the recipe card for complete instructions. 

Jump to the full recipe.

Top down view of chopped fruit with hemp seeds in a blender.

Step 1 - Roughly chop the banana and apple and add the ingredients to your blender.

Top down view of bubbly oaty liquid in a blender jug.

Step 2 - Blend until your apple banana smoothie is creamy and smooth throughout.

Two milky drinks in glass jars with paper straws by apple slices.

Step 3 - Pour the smoothie into two glasses to serve. Sprinkle with a little powdered cinnamon and shelled hemp seeds.

Substitutions

Swap up the flavours of your apple and banana smoothie with some of these alternatives:

  • Hemp seeds - flax seeds and chia seeds make a great alternative to hemp seeds.
  • Nut butter - add a tablespoon or two of almond, cashew butter or peanut butter for a nuttier and thicker smoothie.
  • Almond milk - Swap with oat milk, or any other dairy-free milk you love or use coconut water instead.
  • Cinnamon - Vanilla and a little powdered ginger both work beautifully in this smoothie.

Variations

  • Dates - For extra sweetness, add a Medjool date or two to the blender.
  • For a chocolate flavour, add a little carob powder or some raw cacao powder.
  • Yogurt - For added tummy-loving goodness, blend in some vegan plain yogurt or make your own cashew yogurt.
  • Oats - Add a couple of tablespoons of gluten-free rolled oats for more of an apple pie or apple crumble flavour, or if you just want a thicker smoothie.

Leftovers and storing

Your apple and banana smoothie is best enjoyed immediately. However, you can store it in the fridge in a lidded container for use later the same day. 

For meal prep, add the ingredients (excluding the almond milk) to portion-size freezer bags and freeze for up to three months. Remove from the freezer for a few minutes before blending.

Top tip

Use frozen bananas for gorgeously creamy, ice-cold smoothies. Alternatively, add 3-4 ice cubes to the blender and reduce the almond milk by half.

I hope that I have answered any questions you may have about this apple banana smoothies recipe. I’d love to know what you think if you make it. If you have any questions, please let me know. Please comment below, or you can find me on Facebook, Instagram, or Pinterest.

FAQ

Why are apples good in smoothies?

Apples add natural sweetness and a slight acidity to smoothies and contain dietary fibre, vitamins and minerals.

Is it good to eat an apple and banana every day?

Eating an apple and a banana each day can be a great way to get two of your five daily fruits and vegetables recommended as part of a healthy diet and lifestyle.

Looking for other recipes like this apple and banana smoothie? Try these:

Pairing

These are my favourite dishes to serve with apple and banana smoothies:

📖 Recipe

Two milky drinks topped with paper straws near some apple slices.

Apple Banana Smoothie (vegan)

Juliette | Flourishing Kitchen
This is a naturally sweet and creamy apple banana smoothie recipe. Quick, easy and delicious, it’s perfect for weekday mornings or an afternoon lift when your sweet tooth calls. 
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :5 minutes
Total Time :5 minutes
Course: Breakfast, Drinks
Cuisine: British, Vegan
Servings :2

Equipment

  • High speed blender.
  • Chopping board.
  • Paring knife.

Ingredients
  

  • 1 cup (240ml) Almond milk
  • 2 Frozen bananas, peeled and roughly chopped
  • 1 Apple, chopped
  • 2 tablespoon Shelled hemp seeds
  • ¼ teaspoon Powdered cinnamon

Instructions
 

  • Step 1 - Add the apple banana smoothie ingredients to a high speed blender.
  • Step 2 - Blend the ingredients together for one to two minutes until smooth and creamy throughout.

Notes

Serving
Pour your apple banana smoothie into two glasses and sprinkle with a pinch of  powdered cinnamon and shelled hemp seeds to serve.
Storing
This smoothie is best enjoyed straight away and it will keep for one day if stored in the fridge with a lid.
Tip
For a refreshingly icy cold smoothie use a handful of ice cubes, if you have no pre-frozen bananas available and use half the amount of milk.
Did you make this recipe?Please leave a comment below to help other people.

Pumpkin Banana Smoothie (raw vegan)

by 4 Comments

For Autumn flavours try this pumpkin banana smoothie. It's smooth, creamy, sweet and tangy. Made with fresh almond milk, raw pumpkin, banana, cinnamon, dates, and ginger.

This pumpkin banana smoothie is just filled with Autumn cosy goodness. I added pumpkin seeds scooped out from the pumpkin middle, for added nutrition and protein.

A glass of pale and creamy looking drink on a small ceramic plate with cinnamon sticks, banana and brightly coloured pumpkins nearby.

Smoothies aren't just for summer, you know. There are so many ways to enjoy them.

This smoothie makes a great mid-morning snack or afternoon pick-me-up. If you're adventurous and craving something different in a smoothie, then give it a try.

You can make it your own by swapping out or adding ingredients for different variations.

Details for this are below.

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So, after seeing all the gorgeous-looking pumpkin spice smoothie recipes online, I decided to have a go and make one myself. 

However, here in the UK, I have yet to find a jar of pumpkin pie spice locally anywhere, so I improvised with spices I had at home instead.

Ingredients

This pumpkin banana smoothie uses simple, everyday ingredients. It's gluten free, dairy free and refined sugar free.

The full recipe card below provides exact quantities. 

Jump to Recipe

Labelled ingredients for pumpkin banana smoothie recipe lying on a white surface.

This recipe is for a pumpkin banana smoothie without yogurt.

  • Pumpkin, for it's light sweet, earthy autumn flavour
  • Pumpkin seeds, straight from the pumpkin
  • Almond milk, for its delicious nutty creaminess.
  • Frozen banana is naturally sweet and fantastic for thickening smoothies.
  • Carrot pairs well with pumpkin.
  • Ginger, for its warming tart flavour. I use fresh ginger instead of powdered, which adds zing and really lifts this drink.
  • Cinnamon, sweet, earthy, beautifully warming
  • Dates, for their natural, caramel-like sweetness, filled with goodness

If you'd like to make your own almond milk see my recipe, how to make almond milk to learn more.

Step-by-step instructions with images

This raw pumpkin smoothie is so easy to make. Follow the step-by-step instructions below with images, or visit the recipe card for complete instructions. 

Jump to the full recipe.

Top down close up view of recipe ingredients in a blender with dates, milk, pumpkin seeds and banana chunks.

Step 1 - Add the pumpkin smoothie ingredients to your blender

Close up, top down view of a bubbling creamy caramel coloured liquid in a glass dish.

Step 2 - Blend until smooth and creamy

A tall glass of creamy drink topped with a little diced pumpkin. Sitting on a ceramic plate with cinnamon sticks. Pumpkins in the background.

Leftovers and storing

Your pumpkin smoothie is best used the same day. Alternatively, pour into a lidded container and store in the fridge for up to three days.

For easy meal prep, add the chopped pumpkin smoothie ingredients to portion size freezer bags and freeze. Add almond milk before blending on the day.

Freeze and use within 3 months.

Top tip

Blending leftover pumpkin and freezing it in cup size batches is a fantastic way to use it up. Especially when you want to make easy pumpkin smoothies like this one!

Substitutions and variations

Swap up the flavours of your vegan pumpkin smoothie with some of these suggestions.

Pumpkin: Use butternut squash or swap it out for sweet potato. Or, you could use a cup pumpkin puree if you have some. You can also use cooked canned pumpkin puree but, this won't then be a raw smoothie.

Banana - Not everyone enjoys bananas in their smoothies. Mango is a fab replacement and also adds colour. Wanna try something else instead? Try thickening your smoothie with a scoop or two of sea moss gel.

Pumpkin seeds - If you're a fan of nuts, swap the pumpkin seeds for walnuts or pecans.

Dates - A tablespoon of maple syrup or date paste will lift your smoothie sweetness just as well

Almond milk - May be swapped with oat milk, coconut milk or any other dairy-free milk alternative. 

For a chocolate flavour, add in a little raw cacao powder or carob.

Nut butter - Add in is a scoop of peanut butter, almond butter or pecan butter. Sprinkle chopped nuts or a sprinkle of chocolate powder on top just before serving.

Yogurt - For a pumpkin and banana smoothie with yogurt add a tablespoon of vegan yogurt for more tummy loving goodness.

FAQ

Should I use raw or cooked pumpkin for smoothies?

Both raw and cooked pumpkin can be used in pumpkin smoothies.

What flavours compliment pumpkin?

For sweet flavour pairings, try vanilla, cinnamon, allspice, maple syrup, chocolate, and cranberries, which all work really well.

I hope that I have answered any questions you may have about this easy pumpkin smoothie recipe. I'd love to know what you think if you make it. If you have any questions, please let me know. Please comment below, or you can find me on Facebook, Instagram, or Pinterest.

Looking for other smoothie recipes? Try these:

📖 Recipe

A tall glass of creamy drink on a small ceramic plate with cinnamon sticks, pumpkins and banana nearby.

Pumpkin Banana Smoothie (raw, vegan)

Juliette | Flourishing Kitchen
For Autumn flavours try this pumpkin banana smoothie. It's smooth, creamy, sweet and tangy. Made with fresh almond milk, raw pumpkin, banana, cinnamon, dates, and ginger.
5 from 2 votes
Leave a review
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Prep Time :10 minutes
Cook Time :0 minutes
Total Time :10 minutes
Course: Breakfast, Snack
Cuisine: American
Servings :2

Equipment

  • High speed blender.
  • Paring knife.
  • Chopping board.

Ingredients
  

  • 1 cup (240ml) almond milk
  • 1 cup (116g) pumpkin, diced
  • 1 banana, frozen
  • 1 small carrot, diced
  • 2 large dates, pitted
  • 1 inch piece fresh ginger, minced or grated
  • 2 tablespoon raw pumpkin seeds, from the pumpkin
  • ¼ teaspoon powdered cinnamon
  • 4-6 ice cubes

Instructions
 

  • Chop ingredients. Remove the pits from the dates and discard. Peel and dice the pumpkin reserving a tablespoon of the seeds from inside. Roughly slice the carrot and chop the frozen banana.
  • Blend. Add the ingredients to a high speed blender and blend until smooth and creamy.

Notes

To serve.
Serve the smoothies with a pinch of powdered cinnamon sprinkled on top.
Storing.
Store in a lidded container and keep in the fridge for up to three days.
Did you make this recipe?Please leave a comment below to help other people.

Pumpkin Quinoa Salad

by Leave a Comment

A tasty pumpkin quinoa salad with diced pumpkin, pomegranate arils, pumpkin seeds and pecans, all lightly tossed with quinoa sprouts and a tangy maple vinaigrette.

This seasonal pumpkin quinoa salad makes a beautiful lunch or light dinner served with leafy greens and is super easy to make.

This is such a gorgeous and tasty salad filled with some favourite seasonal ingredients. I use raw pumpkin diced nice and small for this recipe to keep it easy to eat.

A quinoa salad with diced pumpkin, pomegranate, pumpkin seeds and chopped pecan nuts.

Sprouting Series

If you love the idea of sprouting your own food you may like to check out the other articles in my sprouting series, such as: How to grow broccoli sprouts, How to sprout lentils, How to sprout chickpeas, sprouting quinoa, sprouting adzuki beans and sprouting buckwheat groats.

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Ingredients

For this quinoa salad with pumpkin, I used the ingredients below. For exact quantities, please see the full recipe card.

Jump to recipe card

  • Quinoa sprouts, for instructions on how to sprout quinoa, visit my blog post here.
  • Butternut Squash, with a mild, earthy, lightly sweet flavour and bright colour.
  • Pomegranate arils, for their juicy sweetness.
  • Fresh chives, for their mild onion flavour.
  • Parsley & thyme, for flavour.
  • Pecan nuts, for their sweet, nuttiness.
  • Pumpkin seeds, for their mild nutty flavour and added crunch.
Labelled recipe ingredients for pumpkin quinoa salad on a wood chopping board.

Dressing

  • Extra virgin olive oil
  • Apple cider vinegar to give a touch of seasonal acidity to the dressing
  • Maple syrup for fall seasonal sweetness
  • Mustard powder
  • Smoked paprika
  • Salt and pepper

Step-by-step instructions with images

Making this raw vegan pumpkin quinoa salad is quick, easy, and ready in 15 minutes.

See the step-by-step instructions below with images, or visit the recipe card for full instructions. 

Jump to recipe.

Step 1 - to prepare the flavourful dressing, add the dressing ingredients to a jar, pop on the lid and shake until thoroughly combined.

Step 2 - peel and dice the pumpkin, finely chop the fresh herbs.

Step 3 - add quinoa sprouts to a bowl together with the remaining ingredients and lightly toss together. Drizzle this salad with some of the dressing on serving.

An open jar of bright red dressing with a silver teaspoon sits on a wooden chopping board.

Step 1 - prepare the salad dressing

Chopped butternut squash and fresh herbs on a chopping board with a knife.

Step 2 - chop ingredients

Ingredients being mixed in a white ceramic bowl:chopped pumpkin, pomegranate arils, quinoa, herbs, nuts and seeds.

Step 3 - add ingredients to a bowl and lightly mix together

A quinoa salad with diced pumpkin, pomegranate, pumpkin seeds and chopped pecan nuts.

Leftovers and storing

This quinoa salad with pumpkin may be stored in a lidded container in the fridge for up to 3 days.

The dressing is best stored in the fridge separately from the salad to avoid a soggy salad.

Not suitable for freezing.

Top tip

If it’s freezing outside, I might steam pumpkin, squash and sweet potatoes before adding them to my meals.

So, if you prefer, lightly steam the finely diced pumpkin (or squash, if using) for about 6-8 minutes before adding it to your salad.

Substitutions and variations

This fall pumpkin quinoa salad is versatile, and you can play around with the flavours by using some of the suggestions below.

They all make brilliant alternative flavours in this dish and go well with pomegranate and pumpkin.

  • Pumpkin - can be swapped with your preferred autumn squash, sweet potato or carrot.
  • Pomegranate - use chopped apple or dried cranberries.
  • Fresh chives - finely chopped red onion, shallots or spring onions work well.
  • Parsley - can be substituted with your favourite fresh herbs such as coriander or basil.
  • Pecans can be swapped with almonds, hazelnuts, pistachios or walnuts. Or go nut-free and add sunflower, sesame, or flax seeds.
  • Apple cider vinegar - use freshly squeezed lemon juice instead.
  • Smoked paprika (not raw) and thyme - instead, consider sweet paprika with sage or rosemary.
  • Add spice with a bit of powdered cumin and fresh or dried chilli.
  • Maple syrup can easily be swapped with agave or date paste.

FAQ

Can I eat quinoa salad cold?

Yes, you can enjoy quinoa salad cold. Removing salad from the fridge at least 15 minutes before eating will help it come to room temperature and make the flavours more enjoyable.

Can you eat pumpkin raw?

Yes, pumpkin can be enjoyed raw. Peel it first and remove the seeds before blending, grating or dicing, then adding to smoothies, soups or salads. 

I hope that I have answered any questions you may have about this recipe. If you have made this recipe, I'd love to know what you think. If you have any questions for me please let me know. Please comment below or you can find me on Facebook, Instagram, or Pinterest.

Pairing

These are my favourite dishes to serve with pumpkin quinoa salad:

📖 Recipe

A bowl filled with a quinoa salad with diced pumpkin, pecans, pumpkin seeds and pomegranate arils.

Pumpkin Quinoa Salad

Juliette | Flourishing Kitchen
A tasty pumpkin quinoa salad with quinoa sprouts, diced pumpkin, pomegranate arils, pumpkin seeds and pecans all tossed together and served with a tangy maple vinaigrette.
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :15 minutes
Cook Time :0 minutes
Total Time :15 minutes
Course: Salad
Cuisine: Raw Vegan
Servings :2 servings

Equipment

  • Chopping board.
  • Sharp knife.
  • Glass jar with a lid
  • salad bowl.
  • Fork.
  • Teaspoon.

Ingredients
  

  • 1 cup (148g) pumpkin or butternut squash
  • 1 cup (180g) freshly sprouted quinoa
  • ¼ cup (44g) pomegranate arils
  • ¼ cup (25g) raw pecan nuts, roughly chopped
  • 1 tablespoon raw pumpkin seeds
  • 2 tbsp fresh parsley, finely chopped
  • 2 tablespoon fresh chives, finely chopped
  • 2 small sprigs thyme, stems removed

Salad Dressing

  • 2 tablespoon extra virgin olive oil.
  • 2 tablespoon raw apple cider vinegar
  • 1 tablespoon maple syrup.
  • ¼ teaspoon mustard powder
  • ½ teaspoon smoked paprika
  • pinch salt and pepper

Instructions
 

  • Prepare dressing. Add the dressing ingredients to a glass jar, secure the lid and give it a good shake so that the ingredients combine. Set aside.
  • Chop ingredients. Half the butternut squash lengthways and carefully peel with a sharp knife. Scoop out the seeds with a teaspoon and discard, then finely dice the squash. Finely slice the chives and parsley and remove the thyme leaves from their stems.
  • Mix. Add the quinoa sprouts, diced pumpkin, pomegranate arils, and fresh herbs to a bowl. Toss everything together lightly with a fork to evenly combine. Drizzle with dressing to serve.

Notes

To serve.
Serve the salad dressing on the side, or drizzle some of the dressing over the top.
Serving suggestion.
This salad serves 2 people as a light lunch with leafy greens and cucumber salad.
Storing.
Best served the same day. Store this pumpkin quinoa salad in a lidded container in the fridge for up to 3 days. Store the dressing separately to avoid the salad going soggy if preparing this for meal prep.
Sprouting Quinoa.
For details on sprouting quinoa, see my blog post How to Sprout Quinoa.
Food Safety.
The Food Standards Agency recommends that people with an impaired immune system, children, pregnant women, and the elderly should always cook sprouts thoroughly until steaming hot all the way through before consuming them
 
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Sunflower Microgreens without Soil

by Leave a Comment

Find out how to grow sunflower microgreens without soil so that you can start growing your own.

Sunflower microgreens are so fun to grow! And you can harvest them in about 10-14 days.

Add them to salads, sandwiches, smoothies, sushi, rice paper rolls and as a garnish to many savoury dishes.

Sunflower greens growing in a glass dish on a window sill.

In this blog post I answer some of the most often-asked questions about growing sunflower microgreens, from selecting the right seeds, the type of container to use, and my step-by-step process for growing them at home without soil.

Sprouting Series

Are you curious about sprouting? If so, then do check out my sprouting series on the blog here to get more familiar with it all.

My other current sprouting recipes include: How to grow broccoli sprouts, how to sprout quinoa, sunflower sprouts, sunflower microgreens, sprouting buckwheat, how to sprout chickpeas, sprouting adzuki beans and how to sprout lentils.

I love growing sprouts and microgreens regularly in my kitchen at home, so I thought it might be nice to share my growing tips with you.

Hopefully, you'll love growing them as much as I do! 😃

It’s easily one of my favourite things to do in the kitchen and takes very little time each day, so they're totally worth the effort.

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What are sunflower microgreens?

Sunflower microgreens (also known as sunflower shoots, sunflower greens and sunnies) are the green shoots of sunflower plants that have grown past sprouting to the next stage. They’re often harvested at about 6-8 inches tall.

Plant growing stages:

🌱 Seeds -> Sprouts -> Microgreens -> Baby leaf greens -> 🌻 Fully mature plants

What do they taste like? 

Sunflower microgreens have a crisp, slightly nutty, naturally fresh, sweet flavour and are delicious served in salads, wraps, rice paper rolls and soups.

How long do they take to grow?

Sunflower shoots take 10-14 days to grow, depending on their environment. They naturally grow faster in warmer weather.

Are they easy to grow?

They're easy and rewarding to grow, especially growing without soil.

The seeds and shoots are pretty large compared to the smaller ones like broccoli and alfalfa seeds, so you get a good amount of greens for your efforts.

Raw black oil sunflower seeds in a round dish.

Buying the right sunflower seeds for microgreens

I find that the best seeds to buy are organic black sunflower seeds (black oil sunflower seeds) produced specifically for growing microgreens.

If you can’t find the right seeds in your local high street stores, search online at Whole Foods stores and specialist microgreens instead.

I don’t recommend buying sunflower seeds that are packaged for feeding birds and wildlife, as these can be treated differently than those produced for human consumption.

Can I grow them without soil?

Yes, you can grow sunflower microgreens without soil. I love to use a microgreen growing mat instead. You can find these online.

Some people like to grow them in coconut coir. It's down to your own personal preference.

Why grow without soil? 

Soil is heavy to lug about and messy in our small kitchen so I prefer not to use soil.

I recommend grow them both with and without soil to find out what suits you best.

What can I use instead of soil?

> Microgreen growing mats

I love these! They're my absolute favourite way to grow micro's. You can also use them to grow smaller microgreens like alfalfa, clover and broccoli etc.

Growing mats come in various materials, including hemp and jute, which can also be compostable. Check individual packets for confirmation.

All you need to do is cut a growing sheet to size and water it before adding your seeds.

Spread the seeds evenly across the growing sheet and spray daily to keep them moist and prevent them from drying out. 

> Coconut Coir

Unlike soil, it's much lighter to carry around, which is a HUGE plus. Coconut coir expands when watered and makes a fabulous soil alternative. 

Water the coir well before adding your pre-soaked seeds, but don’t oversoak. Lightly cover the seeds with a little more coir and keep them moist by spraying every 8-12 hours so they don't dry out.

Some people like to grow sunflower microgreens in a 10x20 growing tray with no growing medium at all, just by watering. I haven't been successful growing them this way, hence the growing mats.

What container can I grow them in?

I recommend starting with a seed growing tray or a ceramic/glass dish to begin with. Something that's a couple of inches deep.

I use a 6x8-inch glass dish, 2 inches deep. Works great for 1 person.

The 10x20-inch shallow seed trays are really popular. I have a green one with a white inner layer (you can find them online) which does a great job.

Do look for seed trays with two layers: an inner layer with holes to drain excess water and help with airflow, plus an outer tray without holes to hold it all in.

Seed planting density

You often find seed density instructions on the seed packets themselves. However, for my sunflower seeds, I use this seed density chart Microgreen Seeding Density Calculator - JSCalc.io  

Step by Step Instructions (with images)

Black oil sunflower seeds soaking in a glass jar.

Step 1. Add sunflower seeds to a jar and soak in water for 8-12 hours. This is the only time your seeds should sit in water.

Black sunflower seeds being rinsed with a strainer over a sink.

Step 2. Rinse the seeds well and drain them using a strainer. Repeat every 8-12 hours until they start to germinate.

Black sunflower seeds spread out on a growing mat in a glass rectangular dish.

Step 3. Add seeds to a growing mat and tray.

A tin can sitting on a plastic lid and inside a glass dish.

Step 4. Cover the seeds to block out the light while they start to grow. Adding some weight will help them grow nice and strong.

A glass dish containing geminated seeds sitting next to a green spray bottle.

Step 5. Keep seeds moist by watering twice daily. I like to mist the seeds with a light spray of water every morning and evening to prevent them from drying out.

Step 6. Expose to sunlight after a few days, so they turn green.

Water being poured into a glass dish filled with sunflower shoots.

Step 7. Water a little, twice each day as needed, being careful to drain any excess water out.

Trimmed sunflower greens on a blue and white side plate.

Step 8. Harvest sunflower shoots when ready, day's 10-14.

How do I prepare sunflower microgreens?

Snip with scissors just above the mat, at the base of the shoots, once they’ve grown to the size you want. Rinse with a colander and leave to dry on paper towel for a few minutes before use.

Once the stems have been cut, they won’t regrow.

Storage

Store sunflower microgreens in a lidded container in the fridge, on a piece of kitchen paper. They’re best used within five days. Give them a quick rinse before use.

TIP

You’ll need to keep your sunflower seeds moist but not too wet, otherwise they’ll develop mould. If this does happen, discard them and start again.  

Sunflower shoots on paper towel.

How do you get the hulls off?

As your sunflower microgreens begin to grow, some of their black outer shells will fall off. These outer casings are tough and shouldn’t be eaten.

If you brush your hand lightly accross the top of the greens daily, most of the hulls should have fallen off before harvesting. 😀

How to avoid floppy sunflower shoots

If you find that your sunflower shoots grow floppy, here are a couple of things you can do to help:

> Apply some weight. Another thing you can do is to place some weight on them while in the initial stages of growth. 

After watering the seeds, place an inverted lid over them and add something heavy like a tin can. This will push down on the seeds and help them to grow nice and strong. 

Once the shoots are an inch or more tall, remove the cover/weight and place somewhere bright to continue growing.

> Are they getting enough light? Sunflowers are attracted to the sunlight, which helps them grow nice and strong. So, try to place them somewhere bright or near direct sunlight. I place mine on a windowsill.

If that’s tricky, then you might consider buying a set of grow lights to help.

Do I have to grow them in the dark?

It’s popular to keep them in the dark during the first few days, but it’s not essential.

Try growing them both with and without a covering to see how they respond. There's no hard and fast rule, as experiences do vary.

Sunflower microgreens on a small blue and white floral plate.

Common problems

Here are some common problems to be aware of that may be helpful along the way.

  • Poor germination: May happen with older or poor quality seeds, or if the seeds aren’t soaked for long enough.
  • Uneven growth: Quite common and can be helped with more consistent exposure to light and watering.
  • Leggy greens: This sometimes happens if the seeds are spaced too closely together, and the greens aren’t exposed to enough light.
  • Overcrowding: Planting too many seeds closely together in the tray.
  • Mould and fungus: May be caused by overwatering, poor ventilation and overcrowding of seeds.
  • Damping off: A fungal disease that can affect young seedlings, causing them to wilt and die. Ensuring everything is clean, that there is sufficient air circulation and avoiding overwatering can help.

FAQ

Are sunflower microgreens good for you?

Sunflower microgreens are filled with plant-based protein, fibre, vitamins, minerals and antioxidants (source).

Can you eat sunflower seed microgreens?

Sunflower microgreens are edible and can be enjoyed raw. However, the UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

What are sunflower microgreens used for?

They’re commonly eaten in salads, wraps, smoothies, sandwiches and as a garnish for their mild nutty, sweet flavour and crisp texture.

I'd love to know how you get on if you decide to give them a try. Feel free to comment below to let me know how it went. 🙂 Thank you!

Looking for other recipes like this? Try these:

📖 Recipe

Sunflower microgreens growing in a glass dish by a window.

Sunflower Microgreens without Soil

Juliette | Flourishing Kitchen
How to grow sunflower microgreens without soil in 10-14 days.
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :14 days
Total Time :14 days
Course: Salad
Cuisine: Raw Vegan
Servings :1 batch

Equipment

  • Glass jar with a lid for soaking seeds
  • 6x8-inch Growing tray or dish plus lid
  • Growing mat cut to size
  • Spray bottle
  • weight, such as a tin can

Ingredients
  

  • ¼ cup (24g) Black sunflower seeds

Instructions
 

  • Soak sunflower seeds. Add sunflower seeds to a jar and top with plenty of water. Allow them to soak for 8-12 hours or overnight. This is the only time the seeds should sit in water.
  • Rinse and drain. Rinse and drain the seeds well using a strainer every 8-12 hours (twice daily) until first signs of germination when you can see tiny little shoots appear.
  • Add seeds to a growing tray. Wet the growing mat and squeeze excess water out. Place inside a tray or dish then spread the seeds out evenly over the top.
  • Cover. Cover the tray with an inverted lid then add something heavy on top to weigh them down for the first few days. I like to use a tin. For larger trays use more than one tin or maybe a brick.
  • Keep seeds moist. Mist the sunflower seeds lightly with water twice each day (morning and evening) to keep them moist, being careful not to over wet.
  • Expose to sunlight. Once the sprouts have grown to about an inch tall, remove the lid. Place the tray somewhere bright so they can grow tall and start to green.
  • Water twice daily. Check the greens daily, morning and evening, and water lightly. See notes below.
  • Harvest when ready. You can harvest the sunflower microgreens from a few inches tall, typically after 10-14 days. By this time they may be 6-8 inches tall. Using a pair of scissors, snip from above the mat. Rinse and lightly dry on paper towel before use.

Notes

Watering

As the roots begin to grow through the mat, I like to water them by adding a small amount of water to the bottom of the tray. If you leave them for a minute or two, the roots will soak up what they need. Be sure to drain out all the remaining water by tippping it at one end. 

Storing

Store sunflower microgreens in a suitable container in the fridge for up to 5 days.

Growing

For standard 10x20-inch growing trays I use 60g of black sunflower seeds. Check your seed supplier or use an online seed growing calculator for exact details to match the size of your container.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Sunflower Sprouts (Step By Step)

by Leave a Comment

Grow sunflower sprouts at home in 1-3 days and add to smoothies or blend into salad dressings, patés, sauces, raw vegan cheese, and more.  

Sprouted sunflower seeds are small and tender, with a mildly nutty, earthy flavour and delightful sprinkled over salads or your morning cereal for added nutrition.

A small dish is filled with sunflower seed sprouts sitting on a white surface with a green kitchen towel, cheesecloth, rubber band and a jar.

Sunflower sprouts are just sunflower seeds that you soak and allow to germinate. These can be harvested at an early stage, and enjoyed before their first leaves form. This is my preferred way to enjoy them.  A little more than a soak. They're quick and versatile.

If you like to see the green leaves, those appear in about a week.

These differ from sunflower microgreens because there are no green leaves on these sprouts. If you’re looking for how to grow those longer gorgeous sunflower greens instead, (YUM!) here's my complete guide to growing sunflower microgreens.

Sprouting Series

Are you curious about sprouting? If so, then do check out my sprouting series on the blog here to get more familiar with it all.

My other current sprouting recipes include: How to grow broccoli sprouts, how to sprout quinoa, sunflower sprouts, sunflower microgreens, sprouting buckwheat, how to sprout chickpeas, sprouting adzuki beans and how to sprout lentils.

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Are sunflower seeds good for you?

Yes, sunflower seeds are healthy and a great source of protein and fibre. They are rich in many nutrients, including vitamins C and E, calcium, iron, selenium, copper, zinc, antioxidants, polyunsaturated fatty acids and more. 

If you want to read about sunflower sprouts nutrition, and a review of sunflower sprouts benefits, check out this article in the National Library of Medicine for more information.

More benefits of sunflower seeds are also shared in the book Nuts and Seeds In Health and Disease Prevention published by Elsevier Inc. 2011. To find out more visit ScienceDirect.

Ingredients

I like to use organic hulled sunflower seeds without the shell here because you don't need to spend any time removing the outer shell before eating them.

However, black sunflower seeds are great for growing sunflower microgreens!

Hulled sunflower seeds and black sunflower seeds below. The black outer shell isn't edible.

Two small ceramic dishes, one with hulled sunflower seeds and the other with whole black sunflower seeds.

See recipe card for quantities.

Sprouting Equipment

For how to grow sunflower sprouts in jar, you’ll need the following:

  • a good-sized jar or a wide-mouthed mason jar
  • a muslin cloth and a rubber band / or a suitable sprouting lid 
  • a bowl to keep the upturned jar at an angle 
  • raw hulled organic sunflower seeds for eating/sprouting

A small dish of sunflower seeds, glass jar, piece of cheesecloth and rubber band on a marble worksurface.

Step By Step Instructions

  1. Soak. Add sunflower seeds to a jar and fill with fresh water. Allow the seeds to soak in preparation for germination. You can soak them for as little as 1-2 hours. I prefer to to leave them overnight (8 hours). It's little habit I’ve gotten into since I began growing sprouts and microgreens and I do this with most of my seeds. If you're unsure then, seeds which are sold for sprouting usually have recommendations on the back of their packet. Experiment and do what works best for you.
  2. Rinse. Rinse the seeds, and drain well. Return them to the jar and attach the lid. Place the jar at an angle into a small bowl to catch any excess water and leave it on the counter top, out of direct sunlight.
  3. Sprout. Depending on the room temperature, your seeds should start germinating in the next three days. Rinse and drain the seeds two to three times daily, (morning and evening works well). Your sprouted sunflower seeds are ready when a little shoot appears. Enjoy them like this, or leave them a day or two longer.
  4. Harvest.  To harvest your sunflower sprouts, rinse and drain them before using. I like to wash them in a salad spinner so that some of the soft brown outer casings come away. They are completely edible. Some of them will float to the top and you can just scoop them up with a slotted spoon if you like and discard those. Roughly dry them on kitchen paper before using.

It's really important to drain all sprouting seeds well while they're sprouting so that they don't sit in water after their initial soaking. This is to avoid wet seeds going bad.

So, watch how they grow and give them a sniff every day (yes, really) so you become familiar with the process.

Sunflower seeds are soaking in a jar of water and sitting on a wooden board by a rbber band and piece of cheesecloth.

Step 1. Soak sunflower seeds overnight.

Sunflower seeds being rinsed in a strainer held over a glass bowl. The bowl is on a kitchen towel and wooden board.

Step 2. Rinse and drain well.

An upturned jar of sunflower seeds with a cheesecloth lid sits at an angle in a small ceramic bowl on a wooden board.

Step 3. Leave to sprout in a jar and rinse/drain twice daily.

An upturned jar of sunflower seed sprouts in a small bowl with a cheesecloth lid. The bowl is sat on a side plate on a wooden board with a kitchen towel.

Step 4. Harvest sunflower sprouts when ready.

Storage

You can store sunflower seeds sprouts in a lidded container in the fridge. If you place them on top of kitchen paper that will soak up any excess moisture. Sunflower sprouts are best consumed on the day you harvest them or use within 2 - 3 days. Please give them a quick rinse before use.

Top tip

The sprouting sunflower seeds will change colour with flecks of brown to red even.

Place your sprouted sunflower seeds in direct sunlight on the last day and their shoots will start to turn light green. They're quite pretty and earthy loooking.

The image showing my sprouted sunflower seeds is what they look like after rinsing and pinching off the greyish outside layer, which is optional.

FAQ

What does a sunflower seed sprout look like?

As they soften, the seeds change colour speckled with brown and hints of red even. They have a pale cream coloured shoot a couple of centremeters long.

How do you know when sunflower sprouts are ready

Sunflower sprouts are ready when a small shoot starts to grow from the seed. The shoots are pale in colour and grow longer each day until their first two leaves appear.

What do you do with sunflower sprouts?

Enjoy sunflower sprouts sprinkled over cereal, salads and wraps, or use them to make creamy salad dressings, smoothies, dips, and more. 

How to tell if my sprouts have gone bad

Give your sunflower sprouts a sniff. Healthy sprouts will smell fresh. If your sprouts spoil, discard them and start again.

If sunflower seed sprouts smell funky, not fresh, or look slimy then it's likely they have spoilt. Also, if you notice what appears to be like fluffy white cotton wool appearing among the seeds, throw those out too.

Looking for other sprouting recipes? Try these:

📖 Recipe

Sunflower Sprouts (Step By Step)

Juliette | Flourishing Kitchen
Grow sunflower sprouts in 1-3 days and add to smoothies or blend them up and use them to make dressings, dips, spreads and more.
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Prep Time :3 days
Total Time :3 days
Course: Snack
Cuisine: Raw Vegan
Servings :3 x 50g servings

Equipment

  • 1 Glass jar or mason jar.
  • 1 Piece of cheesecloth and rubber band or a sprouting lid
  • 1 Strainer or sieve.
  • 1 A bowl.

Ingredients
  

  • ½ cup (50g) raw hulled sunflower seeds, for sprouting
  • fresh cool water as needed, for rinsing

Instructions
 

  • Soak. Add your raw hulled sunflower seeds to a jar and top with plenty of water. Allow them to soak for up to 8 hours or overnight.
  • Rinse. Rinse the seeds then drain them well. Return the seeds to the jar and place the lid on. Turn the jar at an upturned angle and it place into a small bowl to allow any excess water to run out.
  • Sprout. Leave the jar to one side out of direct sunlight and give them time to sprout. Rinse and drain them every twelve ours (twice each day). Morning and evening works well. Depending on the room temperature they should sprout in the next three days. They sprout more quickly in warmer weather.
  • Harvest. Your sprouted sunflower seeds will be ready to harvest once they have germinated and produced little shoots. Enjoy them like this or wait a few more days for them to grow a little longer. To harvest your sunflower sprouts, give them a good rinse, drain well and then leave to dry off for a few minutes on some kitchen paper or a clean kitchen towel before using or storing.

Notes

Soaking

You can soak sunflower seeeds for as little as 1-2 hours. I prefer to soak my seeds overnight. Please experiment and do what suits you.

Storing

Keep your sunflower sprouts in a lidded container in the fridge for 1-2 days. Place them onto a piece of paper towel so that any excess moisture is easily soaked up. Rinse and drain them before using.

How to tell if sprouts have gone bad

If your sprouts spoil, toss them out and start again.
Give your sprouts a sniff. Healthy sprouts will smell fresh. It's a good idea to watch over your sprouts as you go and learn how they look and smell during this process, so it becomes familiar to you. 
If your sprouts smell funky, not fresh or they if appear slimy, or if you notice a white or off coloured fluffy bits amongst them please throw them out. They're probably spoiled.
See the Food Safety information at the bottom of the blog post for full details.
 
Did you make this recipe?Please leave a comment below to help other people.

Sprouting Mung Beans (Quick & Easy)

by 4 Comments

A quick tutorial for sprouting mung beans at home in three easy steps. Mung beans are a superfast legume to sprout. Fresh, crisp and slightly sweet in flavour, they’re also really versatile. Enjoy them as a tasty snack, or add them to almost anything from salads and stir-fries to soups, wraps, and more. 

In this article, I guide you through a simple three-step process to grow mung bean sprouts from start to finish so you can enjoy their many health benefits right at home!

A mason jar with a mulin cloth lid is filled with raw mung bean sprouts & sat on a wooden chopping board.

Sprouting Series

Are you curious about sprouting? If so, then do check out my sprouting series on the blog here to get more familiar with it all.

My other current sprouting recipes include: How to grow broccoli sprouts, how to sprout quinoa, sunflower sprouts, sunflower microgreens, sprouting buckwheat, how to sprout chickpeas, sprouting adzuki beans and how to sprout lentils.

Mung bean sprouts are a delicious and nutritious addition to many dishes.

These tiny sprouts pack a powerful punch of protein, fibre, and vitamins that can benefit your overall health. 

Sprouting mung beans in a jar, a strainer, or wrapped in a muslin cloth is a very easy and inexpensive way to add this superfood to your diet.

With just a few simple steps, you can cultivate these crunchy little sprouts in your kitchen in just a few days!

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What are mung beans?

Mung beans (Latin name Vigna radiata) are small, deep green legumes about 3-4mm long. 

Originating from India, mung beans were originally cultivated by Indian farmers as long as 3500 years ago. They’re also cultivated in East and Southeast Asia and the Indian subcontinent. 

Other names for mung beans are moong beans, bean sprouts, golden gram and green gram. 

You can often find long sprouted mung beans (bean sprouts) in UK store vegetable isles alongside bags of mixed stir-fry vegetables, fresh noodles and Asian style sauces. They’re about 2-3 inches long and ivory/white, almost translucent in colour.

Which seeds to buy

Be sure to purchase packets of organic dried mung beans sold for eating. You can use dried beans from the supermarket or local Asian grocery store. 

You can also purchase organic mung beans produced specifically for sprouting purposes. This is what I like to do.

Steer clear of packs of seeds for growing in the garden, or feeding the birds, as these don’t go through the same safety checks and may have been treated with a fungicide or other chemicals. 

A bowl of dried mung beans sitting on a wooden chopping board by a tea towl and the packet they came in.

Organic dried mung beans for sprouting.

For full details and quantities see the recipe card below.

Step-by-step instructions

It's important when sprouting raw seeds and legumes to make sure your utensils and equipment are clean and dry.

Water being poured from a bottle into a mason jar containing mung beans. The jar sits on a wooden chopping board next to a green kitchen towel.

Step 1 - Rinse and soak mung beans. Rinse the beans first and discard any that are broken, and any bits of grit. Place into a bowl or jar of fresh water and soak for 8-12 hours or overnight.

They soak up quite a bit of water, so add at least three times the amount of water as you do beans.

Mung beans being rinsed in a metal strainer.

Step 2 - Rinse and drain. Using a strainer, pour away the soak water. Give the beans a really good rinse and drain them well. 

This rinsing and draining is essential to the sprouting process to keep sprouts fresh and healthy. Be sure to do this twice each day, morning and evening, until they’re ready.

A glass bowl containing an upturned jar of mung beans sits on a wooden chopping board. A folded green kitchen towel is behind the bowl.

Step 3 - Sprouting mung beans in a jar. Place the beans into a wide-mouthed jar with a sprouting lid, or use a muslin cloth and an elastic band instead.

Pop the jar into a small bowl and leave it at a 45 degree angle for any surplus water to drain away.

Keep them sprouting out of direct sunlight on the countertop so you can access them easily. Rinse and drain each morning and evening until ready.

A metal strainer filled with mung beans is sat in a glass bowl on a wooden chopping board. A folded green tea towel is to the left.

If you’re sprouting mung beans in a strainer instead - Pour the beans into a strainer (sieve) over a small bowl to catch any excess water.

Rinse, then drain each morning and evening until ready.

In warm weather, place a piece of kitchen paper loosely over the top to avoid any little flies.

Sprouting mung beans in a strainer is my preferred method because it’s easy to check them as you walk past and run them under the cold tap to refresh them. (I love things to be easy. 🙂)

When they’re ready to harvest, give them a final rinse and leave them to dry for a few minutes on a clean kitchen towel before using.

Top tips

If you are growing short mung bean sprouts like I do, then you don't need to grow them in the dark.

I love them most when they've just germinated, and have a shorter root. This is usually on day 2, when I feel they're at their freshest and sweetest.

If you want to grow them nice and long, so they look more like bean sprouts you find at the store, then you can cover them loosely with a kitchen towel to keep them in the dark.

Growing bean sprouts in the dark encourages them to produce lovely long pale white shoots. Longer shoots sometimes appear a little pinkish when they've been exposed to light.

How to tell when they’re ready to eat

Want to know how long mung beans take to sprout? It typically takes 1-3 days, depending on their environment. In warmer weather they can sprout in a day.

When their little shoot is about the length of the bean or more, they're ready to eat.

For longer bean sprouts that are 2-3 inches long, sprouting can take 4-6 days.

The little green outer shell splits and falls away during the sprouting process. Don't worry they havent completely fallen off the sprouts as they're edible.

I love their pretty green colour and always leave them on.

To remove the green outer layer, use your fingers to pinch them off the seed and into a bowl.

My favourite way to enjoy them right now is for breakfast when I toss a handful into a bowl with some juicy diced cucumber, peaches or mango. Sometimes, I’ll add some fresh herbs like mint leaves or parsley, that have been lightly chopped.

Equipment

No special equipment is necessary. You'll need:

  • a strainer (sieve)
  • a bowl
  • a wide mouthed mason jar
  • sprouting lid or muslin cloth and rubber band

How to store

Store your finished mung bean sprouts in the fridge for up to 5 days. 

Pop them into a suitable container with a lid. Place a piece of paper towel at the bottom, to soak up moisture. Give them a quick rinse before using.

Are mung bean sprouts good for you? 

Yes! Mung bean sprouts are full of goodness like fibre, protein, vitamins and minerals, including B vitamins, Copper, Magnesium, Iron, Folate, vitamin C, and vitamin K. 

FAQ

How long do mung beans take to sprout?

Once soaked, they take as little as 1-3 days to sprout, depending on room temperature. Longer bean sprouts can take up to 6 days.

Is it safe to eat raw sprouted mung beans?

Yes. However, the UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through. This includes the elderly, young children, those with a weakened immune system, and pregnant women.

Do you sprout mung beans in the light or dark?

Mung bean sprouts should be grown out of direct sunlight, in a darker part of the kitchen. Growing bean sprouts in the dark helps longer sprouts to stay pale as the light sometimes produces a slight pink tinge to them.

How to tell if mung bean sprouts have gone bad

Healthy bean sprouts should be a bright white or cream in appearance and feel crisp when snapped. Spoilt mung beans appear wilted or slimy, darker in colour or slightly browned and have an unpleasant musty aroma.

Looking for other recipes like this? Try these:

📖 Recipe

A mason jar filled with mung bean sprouts and topped with a muslin cloth lid.

Sprouting Mung Beans

Juliette | Flourishing Kitchen
A quick tutorial for sprouting mung beans at home in three easy steps. Enjoy these healthy and nutritious sprouts as a tasty snack, or add them to salads, stir-fries, soups, wraps, and more.
5 from 1 vote
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Prep Time :8 hours
Cook Time :0 minutes
Sprouting Time :1 day
Total Time :1 day 8 hours
Course: Salad
Cuisine: Asian, Indian, Raw Vegan, Vegan
Servings :3 x 50g servings

Equipment

  • 1 Wide mouthed mason jar
  • 1 sprouting lid or muslin cloth and rubber band
  • 1 Strainer or sieve.

Ingredients
  

  • ½ cup (50g) raw dried mung beans

Instructions
 

  • Step 1 - Soak Mung Beans. Rinse the beans first then pick out any bits of grit or broken beans and discard. Place the mung beans into a jar and cover with plenty of water (at least three times the amount of water). Allow them to soak for 8-12 hours or overnight.
  • Step 2 - Rinse and Drain. Pour the beans into a strainer, discarding the soak water then give them a good rinse. Be sure to drain beans well before sprouting. You’ll need to rinse and drain the beans twice daily, morning and evening, until they’re ready. A third rinse and drain would be great if the weather is hot.
  • Step 3 - Leave to Sprout. Add the soaked mung beans to a jar with a sprouting lid, or use a muslin cloth and a rubber band instead. Place the jar at an angle with the lid facing downwards into a small bowl. This allows excess water to drain out quickly and is also great for airflow. If you prefer not to use a jar, pop your soaked beans into a strainer over a small bowl instead. Rinse and drain the beans every day as recommended (step 2). The sprouts are ready when you can see a little shoot coming out of each bean, typically the bean’s length or more.

Notes

STORING: Give the mung bean sprouts a final rinse and drain them before storing in a lidded container in the fridge.
Place a piece of kitchen paper in the container to draw up any excess water and help to keep the sprouted mung beans crunchy and fresh.
Check the sprouts before using and freshen them with a quick rinse and drain before adding them to your dishes.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Hummus Salad Dressing

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A super tasty hummus salad dressing made with only 4 ingredients. This is a fantastic little hummus dressing you can throw together when you need something quick and have hummus in the fridge. 

It's creamy and light with that hummus flavour you'd expect. I like adding lemon juice, then date paste or maple syrup to sweeten, plus a little salt to season. 

A open glass jar of salad dressing with a silver spoon sticking out of the top. The jar sits on a marble coaster with a salad bowl behind.

This simple hummus dressing comes together in about 5 minutes which is pretty fast for something that can completely transform most salads!

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Ingredients

With just four ingredients plus a little water to thin the dressing, there's not much to do here.

Labelled recipe ingredients for a simple hummus salad dressing on a white surface.

See the hummus dressing recipe card below, for quantities.

Step by Step Instructions

Add the ingredients to a bowl and whisk together to combine the flavours. Add a little water to thin out the hummus dressing to your own preference.

View from above of a small glass bowl containing a metal whisk, hummus and maple syrup

Step 1 - Add recipe ingredients to a small bowl.

View from above of a small glass bowl containing cream sauce and a metal whisk.

Step 2 - Whisk the ingredients together until smooth and creamy.

View from above of a jar filled with pale cream dressing or sauce.

Hint: Hummus typically has a slightly grainy texture. So, if you want this hummus salad dressing to be silky smooth, then pop the ingredients into a blender and blend it for about 20 seconds and you're done!

Make it Your Own 

While this is an excellent hummus dressing recipe on its own, it's versatile, so you can use it as a base recipe and tweak it how you want. 

Use additional flavours like crushed garlic, mustard, finely chopped herbs, olive oil, smoked or sweet paprika.

You can also blend additional ingredients into this hummus salad dresing like a tomato, red pepper, or a few de-stoned olives to change up the flavours each time you make it. 

If you have any other flavour hummus like beetroot hummus, for example, you can use that too.

- If you do add a bell pepper, you can hold off on adding any water to thin the dressing out until later. This is because red pepper contains its own water so it will thin it out naturally. Then, once everything has been blended together, add one tablespoon of water at a time until you find the consistency you want.

How about swapping out the lemon juice for another citrus, like fresh lime or orange juice, or using apple cider vinegar instead? 

Recipe Variations

Alternatively, use the following flavours with this hummus salad dressing as a quick guide:

  • Oil-free hummus dressing - use an oil-free hummus like my sprouted hummus recipe to make this an oil-free version.
  • Add garlic, mustard powder, capers, and nutritional yeast for hummus caesar salad dressing.
  • Hummus vinaigrette - add a little garlic, dijon mustard and fresh herbs like thyme leaves, oregano or chopped parsley.
  • Add a pinch of cayenne pepper or finely chopped chilli pepper with some fresh coriander leaf for spicy hummus dressing.

Serving Ideas 

This creamy hummus salad dressing is perfect for pouring over salads made with leafy greens like little gem lettuce, rocket, cos, romaine or iceberg lettuce. And as a hummus dressing for kale salad.

Drizzle this hummus dressing over Buddha bowls, falafel, tacos and in wraps. Also, I love using it as a hummus sauce for lightly steamed or sliced raw vegetables.

Leftovers and Storage

Pour the dressing into a lidded container and store it in the fridge for up to 3 days.

FAQ

Can hummus be used as a salad dressing?

Yes. You can use hummus as the base for a tasty salad dressing by whisking it together with lemon juice, maple syrup, salt and a little water to thin.

Looking for other raw dips and dressing ideas? Try these:

📖 Recipe

Hummus Salad Dressing

Juliette | Flourishing Kitchen
A super tasty, hummus salad dressing made with only 4 ingredients. Perfect for when you need a quick salad dressing and have leftover hummus in the fridge.
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Prep Time :5 minutes
Cook Time :0 minutes
Total Time :5 minutes
Course: Condiment, Salad
Cuisine: Middle Eastern
Servings :4

Ingredients
  

  • 4 tablespoon hummus.
  • juice of ½ a lemon
  • 2 tablespoon water
  • 1 tablespoon maple syrup or date paste
  • ½ teaspoon salt

Instructions
 

  • Add ingredients. Add the hummus salad dressing ingredients to a bowl.
  • Whisk. With a small whisk or fork, whisk the dressing ingredients together until they're combined and smooth creamy. Do a taste test and add a little more water or a pinch of salt, if needed.

Notes

Sweetner - If you prefer, ubstitute the sweetner with a soaked pitted date and combine the ingredients using a blender instead so that your dressing is smooth in texture.
Or check out my fantastic little recipe for date paste, which is an absolute winner!
Storing - store any leftovers in a lidded container in the fridge for up to 3 days.
 
Did you make this recipe?Please leave a comment below to help other people.

Mango Cucumber Salad

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A fresh, vibrant and juicy mango cucumber salad served with a sweet and tangy chilli lime dressing. Perfect as a summer side salad this mango cucumber salad is great to share with friends! Ready in about 10 minutes.

This simple salad of mango slices with crisp, hydrating cucumber is so delicious that it's quickly becoming a regular feature at my kitchen table. 🙂

Slices of mango and cucumber sprinkled with fresh herbs; a chopped chilli based dressing on the side.

Things are buzzing now that the weather's warming up a little in the UK. We're starting to see more fruit in the stores, thank goodness.

This mango cucumber salad is not only quick and easy to make but, it's gluten-free, dairy-free and refined sugar free.

Double or triple the recipe to share at bbq's, picnics for larger groups or for meal prep lovers you can make it in advance and include it in your lunch boxes for the week.

And I love this cucumber mango salad. It's the last in my short series of four cucumber salad recipes. The other three are this carrot and cucumber salad, vegan cucumber salad, and my apple cucumber salad.

I hope you'll check them out and enjoy them as much as I do. 🙂

Also, if you're curious to discover more about raw foods, you may find these posts helpful: 10 ways to start with raw food , raw food what do you eat? and raw food techniques.

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Ingredients and Substitutions

Check out the ingredients and substitutions below for more ideas on this cucumber mango salad.

Labelled ingredients for a mango and cucumber salad laying on a white surface.

  • Cucumber - Swap the English cucumber out for Persian or baby cucumbers and they'll add more crunch.
  • Mango - chopped watermelon, pineapple slices or orange segments are fab alternatives.
  • Lime juice - try a different citrus like orange, lemon or pink grapefruit.
  • Sesame oil - I use untoasted sesame oil here for it's mild, gentle taste. You could use extra virgin olive oil for a fruitier flavour.
  • Garlic - if you're not a fan of raw garlic, try powdered garlic instead or omit the garlic altogether.
  • Coriander - mint and basil make flavourful alternatives.
  • Chilli - you could swap the birdseye chilli for any other variety to suit your taste or use dried chilli, a pinch of chilli powder or cayenne pepper.  

Oil-Free. For an oil-free version of this cucumber mango salad, leave out the oil.

Don't like spicy foods? Leave out the birdseye chilli and garlic.

Go without the dressing. If the dressing doesn't tempt you, a bowl of juicy fruit slices on their own are still amazing tasting.

TIP. If you're going to serve it without the dressing, be sure to use really ripe mango because all the sweetness goes so brilliantly with a squeeze of lime.

Please see the recipe card below for full details and instructions on preparing this mango cucumber salad.

Step By Step Instructions

Prepare this mango cucumber salad in three simple steps as follows:

Step 1. Finely chop the chilli, crush the garlic and juice a lime to create the salad dressing. Stir all the dressing ingredients until the salt disintegrates.

Step 2. Peel and slice the mango into strips. Finally, cut the cucumber into long thin pieces so they're a roughly similar size and shape to the mango.

Step 3. Add the cucumber and mango salad to a plate. Drizzle over as much dressing as you want, then sprinkle with some torn coriander leaves to serve. I like to serve this salad with the dressing on the side so everyone can help themselves.

Dressing ingredients with chopped red chilli, lime and crushed garlic on a small chopping board.

Step 1. Prepare the spicy salad dressing by chopping chilli, crushing garlic and juicing a lime.

A silver spoon sitting in a bowl of salad dressing with finely chopped red chilli.

Step 2. Add the dressing ingredients to a small bowl and stir to combine.

Cucumber and mango slices with fresh herbs.

Step 3. Slice the fruit a similar size and pop onto a plate.

Close up of mango and cucumber slices, coriander, mint leaves and finely diced red chilli.

Add some spicy chilli lime dressing to this mango cucumber salad to serve.

How to store leftovers.

This cucumber mango salad is best enjoyed on the same day, but you could make it in advance and store it in a sealed container in the fridge for up to 3 days. 

For best results with storing, keep the dressing in a small container separately and drizzle over the salad 15 minutes before serving.

Not suitable for freezing.

Two plates of cucumber and mango salad, a silver fork, plus a side of salad dressing.

FAQ

What are the benefits of mango and cucumber?

Aside from being utterly delicious, cucumbers and mangos are healthy fruits containing natural fibre, vitamins and minerals. Mangos are rich in vitamin A, C and B6. Cucumbers are rich in vitamin K.

Try my other cucumber based raw salad recipes in this series:

Pairing

These are my favourite dishes to serve with mango cucumber salad:

📖 Recipe

Slices of mango and cucumber sprinkled with fresh herbs, mint and coriander.

Mango Cucumber Salad

Juliette | Flourishing Kitchen
A juicy mango cucumber salad with a sweet and tangy chilli lime dressing. Fresh, vibrant and naturally sweet. Ready in 10 minutes.
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Prep Time :10 minutes
Cook Time :0 minutes
Total Time :10 minutes
Course: Salad, Side Dish
Cuisine: Asian
Servings :4

Equipment

  • Chopping board.
  • Paring knife.
  • handheld juicer
  • Garlic crusher
  • Spoon.
  • Small bowl

Ingredients
  

  • 1 mango
  • 1 cucumber
  • a few coriander and mint leaves, torn

Dressing

  • 1 lime, juiced
  • 1 birdseye chilli, finely chopped
  • 1 tablespoon sesame oil, untoasted
  • 1 tablespoon maple syrup or date paste
  • 1 small garlic clove, crushed
  • ¼ teaspoon salt, or to taste

Instructions
 

  • Prepare the dressing. Half the lime and squeeze the juice into a small bowl. Add a crushed garlic clove, a finely chopped birdseye chilli and the rest of the dressing ingredients and stir together until fully combined. Do a taste test to see if it needs more salt. Adjust if necessary then place to one side.
  • Slice the fruit. Cut the mango in half lengthways, either side of the stone. With each half, slice down into the soft fruit to make long segments. Using a spoon, scoop the slices out from the peel. Discard the mango peel and the stone. Taking the cucumber, cut it in half then slice it into long pieces lengthways, roughly the same size as the mango pieces.
  • To Serve. Add the slices of fruit onto a serving dish and scatter over some torn mint and coriander leaves. With a spoon, pour over a little of the salad dressing, leaving the remainder in a dish on the side for people to help themselves.

Notes

Any leftovers may be stored in a suitable container in the fridge for 1-2 days.
Preparing the dressing 15 minutes in advance will allow the flavours to develop.
If you're interested in using date paste rather than maple syrup, check out my recipe for How to make date paste.
Did you make this recipe?Please leave a comment below to help other people.

Apple Cucumber Salad

by 2 Comments

A crisp, tasty and refreshing apple cucumber salad recipe that's ready in 10 minutes and made with simple, everyday ingredients.

Thinly sliced cucumber, apple and radishes all covered in a luscious vegan lemon yogurt dressing filled with finely chopped fresh herbs.

A bowl of chopped apple, cucumber and radish with herbs in a creamy white dressing.

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Ingredients

This is a gorgeous little crunchy cucumber salad that's light, naturally sweet and made with: 

  • Radishes: pretty, bright pink thinly sliced radishes.
  • Cucumber: half a medium-sized English cucumber. Keep the skin on for more crunch. 
  • Apple: you can use any eating apple. I love to use Granny Smiths here because they taste slightly tart and sweet at the same time. In fact, there's enough natural sweetness from the apple that you don't need to add any sweetener to the yogurt dressing.
  • Fresh Herbs: use your favourite freshly chopped herbs with this apple cucumber salad. This version uses mint, parsley and chives.
Recipe ingredients for a cucumber apple salad are laid out on a white surface and labelled.

See recipe card for quantities.

Reasons To Love This Salad

This cucumber apple salad is:

  • Simple, healthy and delicious
  • Takes only 10 minutes to make
  • Pairs well with other dishes
  • Easy to meal prep
  • Gluten-free, dairy-free, refined sugar-free and vegan

Step-by-Step Instructions

Prepare this gloriously simple, tasty apple and cucumber salad in 10 minutes with just three steps:

Two photos: yogurt and herb dressing ingredients are in a glass bowl before and after being mixed together with a small hand whisk.

Step 1: To prepare the yogurt dressing, add the dressing ingredients to a bowl and whisk everything together until smooth and creamy. Season to taste. 

Two photos: apple, cucumber and radish slices on a chopping board then all together in a white bowl.

Step 2: To prepare the apple cucumber salad, thinly slice the apple, cucumber and radishes then add them to a bowl.

Two photos: before and after apple, cucumber and radish slices mixed with a yogurt herb dressing.

Step 3: Pour the dressing into the bowl and gently stir so everything is well coated. 

TIP

To add more flavour to this chopped cucumber salad, sprinkle over a little lemon zest and a few more herbs before serving. Best enjoyed straight away or serve chilled.

A bowl of cucumber salad in a yogurt and herb dressing.

Variations

Want to take this cucumber apple salad up a notch? 

Here are some variations:

  • Spicy - add a pinch of cumin, cayenne pepper and some finely diced chilli pepper to the dressing.
  • Deluxe - add sliced fennel bulb and decorate with fennel fronds. How about, make your own gut-loving vegan cashew yogurt?
  • Change it up - add thinly sliced celery, chickpeas, then serve on a bed of chicory leaves. 
  • Swap the herbs with others like oregano, dill, or coriander.
  • Topping - for a beautiful juicy tang, top the salad with these delicious no-cook red onion pickles!

Meal Prep

This dish is best enjoyed straight away. However, if you love meal prep and want to make it ahead of time, that's all good!

I recommend you store the salad dressing separately, and add it just before serving.

This is because salt draws out water from the cucumber. This makes dressing watery quite quickly. 

Storing

This apple cucumber salad will keep in the fridge for 1-2 days with dressing on. After that, the dressing becomes watery, and the salad becomes soggy.

It's best to store the dressing seperately and mix everything together before serving.

Not suitable for freezing.

FAQ

How to make cucumbers fun to eat?

To make cucumbers fun to eat, slice them lengthways into sticks and dip them into your favourite dressings and spreads.

What goes well with cucumber?

Cucumbers are versatile and go well with many foods, such as tomatoes, avocado, carrots, watermelon and herbs dill, mint, parsley, basil and coriander.

Looking for other recipes like this? Try these:

Pairing

This cucumber and apple salad is delightful served with a tomato salad, olives, falafel, chickpea sprouts, and this quick homemade macadamia cheese.

It also makes a great accompaniment to rich and spicy dishes, helping to balance out intense flavours. Or scooped up into flatbreads with a glass of freshly squeezed juice or a delicious smoothie.

📖 Recipe

A close up image of bowl with cucumber apple salad in a white fresh herb dressing.

Apple Cucumber Salad

Juliette | Flourishing Kitchen
A crisp, tasty and refreshing apple cucumber salad that's ready in 10 minutes and made with simple, everyday ingredients.
5 from 1 vote
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Prep Time :15 minutes
Cook Time :0 minutes
Total Time :15 minutes
Course: Salad, Side Dish
Cuisine: British, Vegan
Servings :4

Ingredients
  

  • ½ heaping cup (150g) plain vegan yogurt
  • 1 tablespoon lemon juice
  • 1 garlic clove, crushed
  • 1 tablespoon each of fresh parsley, mint and chives, finely chopped
  • ½ teaspoon salt
  • ½ English cucumber
  • 1 green apple, Granny Smiths
  • 6 radishes

Instructions
 

  • Prepare the dressing: Pour 150g plain yogurt into a bowl and add lemon juice, garlic, salt and finely chopped herbs. Whisk everything together lightly until smooth and creamy. Do a taste test and add more seasoning if needed.
  • Prepare the salad: With a paring knife, slice half an English cucumber lengthwise down the middle. Now thinly slice each half into half moons. Take the apple and cut it into quarters, discarding the core. Slice the apple pieces widthways to be about the same thickness as the cucumber. Thinly slice the radishes into rounds. 
  • Mix: Add the sliced ingredients to a medium size bowl and pour over the herby yogurt dressing. Stir together to coat everything in the dressing.

Notes

  • This works well with any sweet non-cooking apple.
  • If you're making this recipe in advance, I recommend storing the dressing seperately and mixing everthing together gently just before serving.
  • Best served chilled.
  • Use within 2 days.
 
 
Did you make this recipe?Please leave a comment below to help other people.

Carrot Cucumber Salad

by Leave a Comment

A vibrant and crunchy carrot cucumber salad that's simple to make and ready in 10 minutes. Serve with a sweet and tangy sesame ginger dressing lightly drizzled over the top.

I love to sprinkle this carrot cucumber salad with a pinch of sesame seeds, some finely chopped spring onions and a few fresh mint leaves just before serving.

A plate of small carrot and cucumber sticks topped with fresh herbs, green onion and a tiny bowl with sesame seeds.

This cucumber carrot salad is just perfect if you serve it on a large plate so that there's room to share. Then, I like to add some extra dressing plus toppings on the side, so people can help themselves and make it their own.

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Why you'll love this salad

This carrot cucumber salad is:

  • Made with natural ingredients.
  • Versatile - easy to serve with many other dishes all year round.
  • Quick and easy to make, taking only 10 minutes.
  • A light and healthy salad side dish.
  • Crunchy, tangy, fresh and super delicious!
  • Gluten-free, dairy-free, refined sugar-free and vegan.
  • The sesame ginger dressing can also be used as a light marinade or dipping sauce.

Ingredient Notes

I found the most fantastically moorish combination of ingredients to use in the salad dressing, to accompany this carrot cucumber salad. 

Apple cider vinegar: Most sesame ginger dressing recipes call for rice vinegar, but I prefer raw apple cider vinegar (with the mother) and have plenty in the pantry cupboard, so this is what I use. Feel free to swap it out for rice wine vinegar (I've yet to discover a raw one).

Coconut aminos: Made from the sap of coconut with a bit of sea salt added, coconut aminos makes a brilliant alternative to soy sauce.

It's lighter in flavour than soy sauce and slightly sweet. The recipe doesn't need any added sugar. I chose a coconut aminos that has no additives, preservatives, sweeteners or colours added. To be sure, just check the brand label before purchasing your coconut aminos.

Sesame oil: Instead of using toasted sesame oil, this recipe uses a cold-pressed, unrefined version. It's beautifully light in flavour, and whisking a small amount of oil into the dressing helps coat the carrot and cucumber sticks.

See the recipe card for this cucumber carrot salad below, for exact quantities.

A white surface topped with cucumber and carrot salad recipe ingredients, each ingredient is labelled.

Step-by-Step Instructions

As with most of my recipes, this carrot cucumber salad has a few short and simple steps.

Two photos: preparing salad dressing ingredients then whisking them together.

Step 1: Prepare the sesame and ginger dressing. Finely slice spring onions and place to one side. Add the dressing ingredients to a small bowl and whisk together. 

Two photos: chopped carrot and cucumber on a chopping board then mixed up and turned out onto a large plate.

Step 2: To prepare the salad vegetables, finely slice the crunchy cucumber and carrot into long matchstick-size pieces. Mix them together then turn them out onto a plate.

Two photos: A dark dressing is being poured over carrot and cucumber sticks then,the finished salad topped with herbs and sesame seeds.

Step 3: To dress the salad, pour a little of the salad dressing over the cucumber and carrot sticks.  Top the salad with spring onions, a pinch of sesame seeds and a few torn mint leaves.

I like to serve this with leftover dressing, sesame seeds and finely diced green onions on the side.

Variations

Want to take this cucumber and carrot salad up a notch? Here are some variations:

  • Spicy - add a little finely chopped red chili pepper and fresh coriander leaf.
  • Deluxe - add halved baby pak choi, sliced avocado and cherry tomatoes.
  • Mix it up - swap out the dressing for this peanut dressing or tahini miso dressing instead.

Storing

The sliced carrot and cucumber can be stored for 2-3 days in a lidded container in the fridge. They soften over time, so really, they're at their crisp and cruncy tasting best when enjoyed the same day. 

Store the sesame ginger dressing separately in a jar with a lid and add just before serving.

Not suitable for freezing.

Top tip

When making this carrot cucumber salad keep any discarded cucumber and add them to your morning smoothies, or blend them into dressings to minimise any food waste.

FAQ

Why do you peel ginger with a spoon?

The edge of a teaspoon is slight and will move around the curved shape of fresh ginger easier than using a paring knife. 

What is sesame ginger dressing made of?

This sesame ginger dressing is easy to make by whisking together coconut aminos, apple cider vinegar, sesame oil, and some minced ginger and garlic.

How to cut carrot and cucumber for salad

Slice into rounds, matchsticks, dice into cubes or use a vegetable peeler, julienne peeler or spiralizer to make beautiful ribbons.

Check out my other raw vegan cucumber salad recipes below.

Pairing

These are my favorite dishes to serve with cucumber and carrot salad:

📖 Recipe

A plate of carrot and cucumber matchstick shaped slices next to a small bowl of sesame seeds and a side of salad dressing.

Carrot Cucumber Salad

Juliette | Flourishing Kitchen
A vibrant and crunchy carrot cucumber salad that's simple to make and ready in 10 minutes. Deliciously raw recipe with a sweet, tangy sesame ginger dressing.
Leave a review
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Prep Time :10 minutes
Cook Time :0 minutes
Total Time :10 minutes
Course: Salad, Side Dish
Cuisine: Asian, Vegan
Servings :4

Equipment

  • a small bowl.
  • Chopping board.
  • Teaspoon.
  • small hand whisk or fork. optional
  • Garlic crusher
  • fine handheld grater
  • A paring knife

Ingredients
  

  • 1 medium-large carrot.
  • 1 whole English cucumber.
  • 2 spring onions
  • fresh mint leaves, small handful
  • A sprinkle of raw sesame seeds.

Sesame Ginger Dressing

  • ⅓ cup (80ml) coconut aminos, just over 5 tbsp
  • 2 tablespoon raw apple cider vinegar
  • 1 tablespoon sesame oil, unrefined cold pressed
  • 1 teaspoon piece fresh ginger., minced
  • 1 garlic clove., crushed

Instructions
 

  • Prepare the dressing: Add the coconut aminos, apple cider vinegar and sesame oil to a small bowl. Peel the ginger with the back of a teaspoon then finely grate or mince. Crush the garlic using a garlic crusher or finely chop. Use a fork or a small hand whisk to whist the ingredients together until fully combined.
  • Prepare the salad: Use a paring knife to finely slice the spring onions and discard their messy ends. Top and tail the carrot and cucumber. Chop the cucumber lengthwise into four and trim off the seeds, so you're left with just firm pieces. Next, slice the cucumber and carrot into long matchstick-size pieces the same size.
  • How to serve: With your hands, gently mix the crunchy carrot and cucumber sticks together on a large plate. Pour over a few tablespoons of dressing and top with some of the finely sliced spring onions. Sprinkle with a pinch of sesame seeds and a few fresh mint leaves.

Notes

Tips

Try to slice the crunchy carrot and cucumber sticks the same size.

Serving

I like to serve this simple carrot cucumber salad with some of the dressing and toppings on the side, for people to help themselves.

Storing

The sliced carrot and cucumber can be stored for 2-3 days in a lidded container in the fridge. They soften over time, so really, they're at their crisp and cruncy tasting best when enjoyed the same day. 
Store the sesame ginger dressing separately in a jar with a lid and add just before serving.
 
Did you make this recipe?Please leave a comment below to help other people.

Vegan Cucumber Salad

by Leave a Comment

A refreshing and delicious vegan cucumber salad recipe. Thinly sliced cucumber and red onion slathered in a creamy vegan dressing with fresh dill, crushed garlic and lemon juice.

It's a perfect Summer side salad and easy to make with everyday ingredients. 

Now that it’s springtime and the last bit of cold weather is almost behind us, we can look forward to lighter meals, longer evenings and time outside with friends. YAY!

A bowl filled with cucumber dill salad and lemon slices sitting on a tea cloth next to silver salad servers.

And that’s relevant because the dish I’m making today is really versatile, and ideal for sharing at Summer picnics, barbecues and parties. 

This vegan cucumber salad recipe is the first of a short series of vegan cucumber recipes. The humble cucumber is terrific added to salads, blended in smoothies or turned into a refreshing juice. It's very popular with raw vegans, of course.

If you’re curious about raw foods, I hope you’ll find these posts helpful: 10 raw food techniques you'll love, 10 ways to start with raw food and 6 healthy foods raw foodies love.

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Ingredients

My vegan cucumber salad recipe uses only 7 ingredients. It's very simple and quick too. It takes me about 10 minutes to put together, if I have the mayonnaise made up already.

If you want to make the mayo yourself I have a great recipe for you, one of my most popular posts: Easy Cashew Mayonnaise.

Recipe ingredients for a cucumber salad lay on a white marble surface.
  • Cucumber. Cool, refreshing and crisp, made up mostly of water.
  • Red onion. Spicy and sour. Sweeter and milder than white onions.
  • Vegan Mayonnaise. Rich and creamy tasting, it forms the base of this vegan salad dressing.
  • Lemon juice. Adds a fresh citrus tang and slight sourness to counter the richness of the mayonnaise. It also helps to thin the mayonnaise down into a dressing. 
  • Mustard powder. Adds a little warmth and spice to the cucumber salad.
  • Garlic. I include it for its distinctly pungent and earthy flavour.
  • Fresh Dill. A light, fresh, herby flavour that pairs well with cucumber and lemon.
  • Salt & Pepper. Add to your taste.

Step by Step Instructions

See the recipe card below for full details.

Two photos: a glass bowl containing salad dressing ingredients then the dressing fully combined with a small whisk inserted.

Step 1. For this cucumber salad with mayonnaise, quickly prepare the dressing by adding the dressing ingredients to a bowl then whisk together until fully combined.

Two photos: a glass bowl filled with slices of cucumber, red onion and a dolloop of herby mayonnaise then all mixed together.

AStep 2. Slice the red onion very thin, then add it with the cucumber to a bowl and pour over the dressing. Stir gently.

Substitutions

  • Swap English cucumbers for baby cucumbers if you’d like vegan cucumber salad to have more crunch.
  • Red onion generally tastes gentler than a standard white UK onion, so I prefer red onion in this recipe. A good alternative would be to use finely chopped chives or spring onions. 
  • If you find raw garlic a touch too strong in flavour, try a pinch of powdered garlic instead or a few wild garlic leaves. 
  • Swap dill for parsley, mint or any other fresh herb and use as much or as little as you like.
  • You can, of course, omit the mustard powder or try a little Dijon mustard instead.
  • Instead of lemon juice, you could swap it out for apple cider vinegar.

Storage

It’s best to enjoy this creamy salad on the day. Although, you can keep it for 1-2 days if stored in a lidded container in the fridge.

Store the dressing separately and add to the vegan cucumber salad before serving to avoid it turning soggy.

Not suitable for freezing.

Close up of a cucumber salad with slices of red onion, fresh torn dill and mayonnaise.

How to stop the cucumber salad from getting watery

This vegan cucumber salad with mayonnaise is best prepared just before serving. A little preparation can prevent the cucumbers and the dressing from becoming a soggy mess.

Firstly, once you’ve sliced the cucumbers, lay them on a plate and sprinkle lightly with salt. You’ll need to leave them alone for 15-30 minutes, enough time for the salt to draw water from them.

Secondly, pat the cucumber dry with kitchen paper, wiping off the salt. Alternatively, you can give the cucumber slices a quick rinse under cold water before drying. I do this sometimes to stop the cucumber dill salad from being too salty.

I don’t add any additional salt to this recipe afterwards otherwise it becomes too salty.

Always do a taste test before adding any more seasoning.

Top tip

Using a mandolin will help you to get even slices from the cucumber and red onion. It’s not essential though, a regular paring knife will do.

FAQ

Do you have to peel cucumbers?

It’s not essential to peel cucumbers for this cucumber salad recipe but rather a matter of your personal preference.

What’s the healthiest way to eat cucumbers?

The healthiest way to eat cucumbers is raw, as cooking destroys some of their vitamin content.

How long does cucumber last in the fridge?

Cucumber lasts up to a week in the fridge.

Looking for other raw recipes with cucumber as an ingredient? Try these:

Pairs well with

These are currently my favourite dishes to serve with vegan cucumber salad:

📖 Recipe

Vegan Cucumber Salad

Juliette | Flourishing Kitchen
A refreshing and delicious vegan cucumber salad recipe. Thinly sliced cucumber and red onion slathered in a creamy vegan dill mayonnaise. Perfect for sharing.
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Prep Time :10 minutes
Total Time :10 minutes
Course: Salad, Side Dish
Cuisine: British
Servings :4

Equipment

  • mandolin with a hand guard to protect your fingers (optional)
  • A paring knife
  • Small bowl
  • medium size bowl.
  • hand whisk

Ingredients
  

  • 1 whole English cucumber, sliced
  • 1 very small red onion

Dill Mayonnaise Dressing

  • 4 tablespoon mayonnaise, heaped tablespoons
  • 3 tablespoon fresh dill, roughly chopped
  • 2 tablespoon lemon juice
  • 1 small clove garlic, crushed
  • ⅛ teaspoon mustard powder

Instructions
 

  • Prepare the dressing. Peel, then crush a garlic clove. Roughly chop a few stems of dill, until you have about 3 tablespoons. Half a lemon and squeeze 2 tablespoons of lemon juice into a small bowl. Whisk the dressing ingredients together until you have a beautifully smooth and creamy dressing.
  • Finish the cucumber salad. Slice half a red onion very thin, saving the other half for use in another recipe. Take the English cucumber and slice that into rounds about 3mm thick. Add the ingredients to a medium size bowl. Pour over the salad dressing, then gently toss together until everything is lightly covered with mayonnaise. Sprinkle with any leftover torn dill before serving.

Notes

Tips

If you prefer a thinner dressing add a little more lemon juice. 
If you want a thicker dressing add more mayonnaise. Season to taste the cucumber salad with mayonnaise with salt and freshly ground pepper to taste.

Storing

It’s best to enjoy this creamy salad on the day. Although, you can keep it for 1-2 days if stored in a lidded container in the fridge.
Store the dressing separately and add to the vegan cucumber salad before serving to avoid it turning soggy.
Did you make this recipe?Please leave a comment below to help other people.

Sprouting Adzuki Beans

by 4 Comments

Sprouting adzuki beans in a few simple steps from start to finish. Light, crunchy and loaded with protein and nutrients, adzuki bean sprouts are easy to add to salads, wraps, soups and more. 

A mighty little bean perfect for sprouting and enjoying raw all year round!

A white bowl filled with dried adzuki beans, some are scattered nearby.

Sprouting Series

Are you curious about sprouting? If so, then do check out my sprouting series on the blog here to get more familiar with it all.

My other current sprouting recipes include: How to grow broccoli sprouts, how to sprout quinoa, sunflower sprouts, sunflower microgreens, sprouting buckwheat, how to sprout chickpeas, sprouting adzuki beans and how to sprout lentils.

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If you're new to raw foods and looking for more information, you might enjoy this post, Raw Food What Do You Eat?

What are adzuki beans?

Adzuki beans are tiny little shiny red legumes about 5mm long. They come from an ancient vine widely cultivated throughout East Asia. There are other varieties in colours mottled, grey, white and black.

Also known as azuki bean, aduki bean, red bean, or red mung bean, their Latin name is Vigna Angularis.   

They are commonly used in Japanese and Chinese desserts, cooking them with sugar or turning them into a paste to use in prized recipes.

Once they've been sprouted, I love to add them raw to salads and bowls. However, they can also be added to chillies, curries, soups and stews.

What you'll need

For sprouting adzuki beans in a jar, you'll need some dried adzuki beans, a wide-mouthed mason jar, and fresh, cold water. 

If you don't have a suitably sized sprouting lid, use a piece of cheesecloth with a rubber band to hold the cloth over the top of the jar. This will prevent the beans from spilling out and also help keep them clean while sprouting.

I like to use organic adzuki beans grown specifically for sprouting as I have the most success with these. Be sure to use dried adzuki beans, not the tinned versions, which will have been cooked.

You can search specifically for them among sprouting seeds companies online. Certified sprouting seeds that are sold in the UK are required to have been through thorough testing before being sold as such. 

An open mason jar lying accross some cheesecloth with sprouted beans tumbling out.

Step by Step Instructions

The steps for growing adzuki bean sprouts are as follows:

Step 1 - Rinse the beans well, picking out any pieces of grit or broken beans before adding them to a mason jar or bowl. Cover the beans with 3 times the amount of water, as they will soak up a good amount. Expect them to double or triple in size overall.

Step 2 - Soak adzuki beans for 8-12 hours. I like to leave them overnight as I get more sprouts with a longer soaking time (I do 12 hours). Now, drain the soak water from the beans using a strainer and rinse them well. Be sure to drain them for a few minutes so they don't sit in any residual water.

Step 3 -Leave the beans to sprout in a jar for 3-5 days. Repeat rinsing/draining twice daily during this time, until the beans have sprouted.

For exact quantities, see the recipe below.

Two photos: a bowl of adzuki beans covered with water, then draining in a metal sieve.
Two photos: adzuki beans before and after sprouting, in a mason jar sat angled in a bowl.

TIP: Place the mason jar upturned about 90 degrees into a bowl. This helps to ensure any excess water drains off after rinsing.

I like to leave them on the countertop to one side so I can keep an eye on them. It takes a full 5 days in cooler weather before I see my adzuki beans sprouting at home. So, try not to be disheartened if they don't shoot up as quickly as other sprouts. 

Please give them a final rinse when they're ready. I like them when the tail's about the same length as the bean or more. Although, some people prefer them when their tail is longer - about 2cm long. It's really down to your own personal preference. 

Also, their little outer jacket will split during the sprouting process, revealing the light cream-coloured bean underneath. Again, some people like to remove any loose outer layers which sometimes separate from the bean.

I enjoy them as is.

Storing

Store your adzuki bean sprouts in a container in the fridge for up to 3 days. Use a lidded container and line it with a paper towel to draw up any excess water after rinsing and draining. 

FAQ

How long does it take to sprout adzuki beans?

Once soaked, they typically take 3-5 days to sprout, depending on room temperature.

Are adzuki beans good for you?

Yes! They're packed with protein, fibre, vitamins and minerals, including
b vitamins, folate, potassium, iron, calcium, phosphorus and antioxidants.

Can adzuki beans be eaten raw?

Yes. Once they have sprouted, they can be enjoyed raw in salads, grain bowls, wraps or turned into a dip.

Similar recipes

Looking for other raw sprouting recipes like this? Try these:

📖 Recipe

Sprouting Adzuki Beans

Juliette | Flourishing Kitchen
Sprouting adzuki beans in a few simple steps from start to finish. Light, crunchy and loaded with protein and nutrients, adzuki bean sprouts are easy to add to salads, wraps, soups and more. 
5 from 1 vote
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :5 days
Cook Time :0 minutes
Soaking Time :12 hours
Total Time :5 days 12 hours
Cuisine: Raw Vegan
Servings :1 serving

Equipment

  • 1 Wide mouthed mason jar
  • 1 Piece of cheesecloth and rubber band or a sprouting lid
  • 1 Strainer or sieve.

Ingredients
  

  • ½ cup (100g) raw dried adzuki beans

Instructions
 

  • Step 1 - Soak the beans in cold water. Pick out any broken/split beans or grit and discard. Please give them a good rinse to wake them up, then add the raw adzuki beans to a bowl or a wide-mouthed mason jar. Cover generously with 3 times the amount of water, as they'll absorb quite a lot. Leave them to soak for 8-12 hours.
  • Step 2 - Rinse and Drain the soak water from the beans. Rinse again in fresh cold water and drain them thoroughly before adding them to the mason jar for sprouting. Draining is essential so that they aren't sitting in any water.
  • Step 3 - Sprout adzuki beans in the mason jar over the next 3-5 days, remembering to rinse and drain them twice daily. Morning and evening are good times to do this.
  • Finally - When ready and their tails have grown as long as the bean or a little more, give them a rinse and drain them before use. You can now store adzuki bean sprouts in the refrigerator for up to 3 days in a lidded container on kitchen paper. Please rinse and drain each day to help them stay fresh!

Notes

Tips

Use fresh cold water for rinsing. It's popular but optional to use filtered or spring water depending on the water quality where you live.
If you're new to sprouting adzuki beans, I recommend you sniff them each day when you're rinsing them. This way, you'll get to know what they should smell like. It's good to know how they're getting on. After a few times, you can tell how fresh they are and if they're not quite right this way. Next, drain thoroughly so the sprouting adzuki beans don't sit in water while sprouting.

Food Safety

Warmth, humidity and wet beans will attract the wrong kind of bacteria, which can result in mouldy adzuki sprouts. If this happens or your adzuki sprouts smell weird, discard them and start again.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Quick Pickled Red Onions (No Cook)

by 9 Comments

This is a fantastically simple quick pickled red onions, no-cook recipe. Use them to top salads, falafel, tacos, and to add a touch of zing to lift the flavours of your dish!

This takes only 5 minutes of prep time to make. I swear, once you've tried it you'll ditch any pre-bought versions for your own. It's super delicious!

A silver fork lifts a few slices of red onion pickles from a small mason jar of pickles.

It's also amazing on top of hummus, avocado toast, with vegan cheese and crackers or on just about anything savoury.

The flavour of quick pickles (also known as refrigerator pickles) are quite different to a traditional jar of pickled onions. You might argue that canned versions have more depth of flavour (my partner thinks so).

However, I love them for their freshness and for how light, tangy and vibrant pink they are. So pink, they make everything I put them on extra pretty!

I really believe this is the best pickled onions recipe. 

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Did I mention that this recipe is for no cook pickled red onions?

Ingredients

This recipe calls for 5 simple ingredients plus your choice of flavourings. I've made my fave recommendation for those below and also under the heading "Variations".

Labelled ingredients on a chopping board for making red onion pickles.
  • red onions
  • raw apple cider vinegar
  • water
  • sea salt or himalayan pink salt
  • maple syrup

Flavourings:

  • fennel seeds
  • mixed peppercorns

See recipe card for quantities.

How to make a no cook pickling brine

To make the pickling mixture I use a basic half and half vinegar to water ratio. It's easy and reliable for quick pickles.

The salt and vinegar together help to prevent any unwanted bacterial growth so that it remains fresh for 2-3 weeks.

To make pickled onions with apple cider vinegar I use a raw, unpasteurised apple cider vinegar with the mother. It's a store cupboard staple at home, so I always have it on hand.

If you like, you can mix the brine ingredients together in a measuring jug and then pour them over the onions. I prefer the lazier way which is to fill a jar with sliced red onions, then pour the over vinegar until half way and top it up with water.

Add in the salt, sweetener and any flavours you like then mix together.

That's it. How easy is that?

Instructions

This is the one of the easiest recipes I know of, and basically consists of slicing the onions then stuffing them into a jar along with the rest of the ingredients.

Pop on the lid and give it a really good shake so that it all mixes together. That's it. Yay!

Here are the steps to make my easy pickled red onions:

Step 1 - finely slice the red onions and push them into a jar.

Step 2 - add salt, maple sugar, any flavourings and spices.

Step 3 - pour over the vinegar until it reaches halfway up the jar. Fill the rest of the jar with water. Leave a little gap of 1-2 cm at the top of the jar so that it's not overly stuffed. Secure with a lid then give it a good shake to mix everything together.

HINT - If you have time you could leave it out on the counter top for 30 minutes to an hour to allow the flavours to assimilate somewhat. Otherwise just pop the jar in the fridge straight away. A little time passing helps the flavours to develop.

Finely slice red onions

A mason jar filled with finely sliced red onions. The lid is open.

Push red onions into a jar

Vinegar is being poured into a mason jar filled with red onion slices.

Add spices, maple syrup, apple cider vinegar and water

How to get red onion pickles super thin

To get the onions super thin I like to use a mandoline with the finger guard that came with it. You get a nice even slice with a little bit of crunch preparing them this way. Alternatively, just use your regular sharp kitchen prep knife.

After a day or two, the slices do soften a little, so I don't see the need to use hot water or do any cooking here to soften the onions up.

Variations

Why not change up the recipe by spicing it up a little?

  • Spice it up - try adding different spices to find your perfect mix e.g. garlic, cumin, coriander, dried chilli flakes, bay leaf, dill, rosemary
  • Vinegar - try using raw, unpasteurised wine vinegars instead of apple cider vinegar
  • Sweetener - alternative liquid sweeteners are agave and honey (honey isn't vegan)

Storing

Store the finished homemade pickled onions in the fridge for 2-3 weeks tops. This is not suitable for freezing.

Top tip

Push the thinly sliced red onions down into the jar with a fork so they're fully submerged in the brine. This helps them to stay fresh.

FAQ

How long will quick pickled onions last?

Quick pickled onions will last for 2-3 weeks when fully submerged in the brine and stored in the fridge.

What's the difference between pickling and quick pickling?

Quick pickles can be enjoyed straight away and typically only keep for 2-3 weeks when refrigerated. Traditional pickling is a great way to store foods for months or more in the pantry and is a more involved process.

Pairing

These are some of my favourite dishes to serve quick red onion pickles with:

📖 Recipe

An opened mason jar filled with red onion pickles.

Quick Pickled Red Onions No Cook

Juliette | Flourishing Kitchen
A fantastically simple no cook quick pickled red onions recipe. Use it to top salads, falafel, chilli, tacos, anything where you want to add a touch of zing, to lift the flavours of your dish.
5 from 6 votes
Leave a review
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Prep Time :5 minutes
Cook Time :0 minutes
Total Time :5 minutes
Course: Condiment
Cuisine: British
Servings :1 400ml jar

Equipment

  • sharp knife or mandolin
  • 1 clean glass jar with lid or mason jar.

Ingredients
  

no-cook pickles

  • 2 red onions
  • 100 ml raw apple cider vinegar
  • 100 ml water
  • 1 tablespoon maple syrup
  • 1 teaspoon sea salt or himalayan salt.

flavourings

  • 1 teaspoon fennel seeds
  • 1 teaspoon mixed peppercorns

Instructions
 

  • Slice the red onions thin. Peel the outer layer from the onions and discard. Half the onions to make them easier to slice. Using a sharp knife or mandolin finely slice the onions then push them into the jar until it's filled to the top.
  • Add the flavourings: Add the maple syrup, salt and flavourings to the jar and push everything down using a fork.
  • Pour over the pickling liquid: Pour the raw apple cider vinegar into the jar until it comes up halfway. Top the jar up with water leaving a small gap at the top. Screw the lid on nice and tight then shake the up jar gently to mix all the ingredients together.

Notes

Storing: Store in a lidded jar in the fridge to keep fresh for 2-3 weeks. Be sure the onions are completely submerged in the pickling mixture so that they stay fresh. 
If you have time, allow them to sit at room temperature for 30 minutes so the flavours can start to develop, before placing them in the fridge. (optional)
Did you make this recipe?Please leave a comment below to help other people.

Pear and Rocket Salad

by 2 Comments

A satisfying and simple pear and rocket salad. Made with sweet juicy pears, peppery rocket, creamy ripe avocado, salty olives, crunchy sunflower and pumpkin seeds and more.

It’s a beautiful mix of sweet and savoury with plenty of texture and flavour.

This is one of my favourite fall and winter salads!

A table set with two bowls of rocket and pear salad are next to a window.

Have you ever stopped eating salads because of the colder weather? I used to do this, but not anymore becasue I miss all that lovely raw freshness too much.

Well, I think good salad makes a refreshing change from the heavier fall and winter meals this time of year. Especially after Christmas and New Year. Do you agree?

This pear and rocket salad is filled with vibrant raw foods including raw quinoa sprouts, to make it more satisfying. Using cooked quinoa instead works just as well.

However, you’re curious at all about sprouting, definitely check out my blog post on sprouting quinoa. I think you'll love it!

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Why you’ll love this salad

It’s filled with wholefood nutritional goodness and is:

  • dairy-free
  • gluten-free
  • nut-free and
  • refined sugar-free

Ingredients

This pear rocket salad is full of textures and flavours like sweet, salty, creamy, crunchy, sour and features the following ingredients:

Recipe ingredients for a pear and rocket salad are laid out on a white surface, and each ingredient is labelled.
  • Fresh quinoa sprouts, but use cooked, if preferred.
  • Pears for their sweetness - blush / slightly pink pears are my favourites
  • Rocket ( also known as arugula) - fresh and peppery.
  • Avocado - their creaminess perfectly complements this salad
  • Olives - will add a little saltiness and colour, I love Greek Kalamata olives
  • Red onion - for a touch of sourness and their vibrant purple colour
  • Baby cucumbers - for their freshness, or use regular cucumber instead
  • Fresh herbs and microgreens to add more flavour and texture
  • Mixed seeds - my go-to faves are sunflower and pumpkin seeds and these add a wonderful light crunch to this salad

Pear and rocket salad dressing ingredients

A simple 2-minute apple cider vinaigrette will dress this dish beautifully. I used:

  • extra virgin olive oil
  • apple cider vinegar - I use raw apple cider vinegar with the mother
  • maple syrup - may be substituted with date paste
  • dijon mustard - use mustard powder or whole grain if preferred
  • pinch of fresh thyme leaves - use dried if that's what you have
  • salt and freshly ground pepper

See recipe card for quantities.

Recipe steps

Step 1 - Firstly, chop and prepare the rocket pear salad vegetable ingredients then mix.

Chopped salad ingredients in a bowl including avocado, olives, seeds, cucumber, red onion and quinoa.

Step 2 - Add this to your salad bowl and top with rocket leaves, thinly sliced ripe pear and a handful of microgreens.

Two bowls on a table filled with a pear and rocket salad. A kitchen towel and small jar containing salad dressing by the bowls.

Step 3 - Mix up the apple cider vinaigrette and serve with the salad.

Two photos: open jar with vinaigrette ingredients inside and then a lidded jar containing shaken up vinaigrette and some fresh thyme leaves.

To make in advance, store the quinoa and vinaigrette separate to the salad. Pour over the dressing to serve. This will prevent the rocket and pear salad becoming soggy. 

You'll also need to squeeze a little lemon juice over the avocado before mixing it into the salad, to prevent it turning brown.

Do you want to start sprouting? I think you'll love the other articles in my sprouting series:

Variations

It’s traditional to include cheese with a typical pear arugula salad. If that's something you enjoy, try sprinkling my 5 minute vegan parmesan over the top.

Alternatively, you could make this gorgeous macadamia nut cheese recipe. Then slice some of it into small pieces and add those to the salad just before serving.

Want to add nuts? Add in walnuts, pine nuts or try hazelnuts for something a bit different.

Leafy greens - If you don't like rocket you can use any other leafy greens. For a bigger, bolder flavour a mix of rocket and kale work well. You can also try adding some fennel and chicory.

For a lighter spring or summer version consider a mix of baby leaves.

Storage

This gorgeous winter salad will store well in the fridge for 1-2 days if you’re using freshly sprouted quinoa. Up to 4 days if you’re using cooked quinoa.

Be sure to pop it into a suitable container with a lid. The dressing will keep for up to 5 days in a lidded jar, if refrigerated.

FAQ

Is rocket salad good for you?

Yes. Rocket itself is a fantastically healthy leafy green filled with nutrients including vitamins C, K, magnesium, folate and beta carotene.

How do you keep pears from going brown in a salad?

Squeeze a little fresh lemon juice over pear slices or dip them in lemon juice to stop them from browning.

Looking for other recipes like this? Try these:

📖 Recipe

A salad bowl filled with pear, rocket, olives, cucumber and seeds fill a white salad bowl. A small jar containing salad dressing and a kitchen towel sit next to the bowl.

Pear and Rocket Salad

Juliette | Flourishing Kitchen
A simple pear and rocket salad made with sweet juicy pears, peppery rocket, creamy ripe avocado, salty olives, crunchy sunflower and pumpkin seeds and more.
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :15 minutes
Cook Time :0 minutes
Total Time :15 minutes
Course: Main Course, Salad
Cuisine: British
Servings :2

Ingredients
  

for the salad

  • 2 large handfuls rocket leaves (arugula)
  • ½ cup (8 heaped tbsp) freshly sprouted quinoa , use cooked, if preferred
  • 1 ripe pear
  • 1 avocado
  • 1 baby cucumber, medium sized
  • ¼ of small red onion
  • 1 handful kalamata olives
  • 1 handful microgreens or cress
  • 2 tablespoon sunflower seeds
  • 2 tablespoon pumpkin seeds

dressing ingredients

  • 3 tablespoon extra virgin olive oil
  • 2 tablespoon raw apple cider vinegar
  • 1 tablespoon maple syrup, or date paste
  • 1 teaspoon dijon mustard
  • fresh thyme leaves, a couple of sprigs
  • a good pinch of salt and pepper

Instructions
 

Pear and rocket salad

  • Using a paring knife, finely slice the red onion, peel and dice the avocado then, chop the cucumber into bite size pieces.
  • Add the quinoa to a bowl then top with the chopped vegetables, olives and mixed seeds. Stir gently to mix then divide into two bowls.
  • Cut the pear into four, remove the core and slice each of the four pieces thinly.
  • To each bowl now add a handful of rocket, pear slices and sprinkle liberally with microgreens.

Apple cider vinaigrette

  • Remove the leaves from the sprig of thyme. Add all the dressing ingredients to a small jar. Secure tightly with a lid and shake until the ingredients have emulsified.
  • Serve the salad with vinaigrette on the side for drizzling as you wish.

Notes

Any unused vinaigrette can be stored in the fridge for up to 5 days.
 
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Sprouting Buckwheat

by 14 Comments

Follow these 2 simple steps for sprouting buckwheat at home. Easy to prepare, raw sprouted buckwheat is healthy, versatile and delicious added to smoothies, salads, cereals or blended into a creamy breakfast porridge. 

A bowl of sprouted buckwheat sits on a wooden surface next to a piece of cheesecloth.

You can sprout raw buckwheat in a jar with a sprouting lid or a piece of cheesecloth secured with a rubber band.

Instead, I prefer to soak them in a bowl and sprout them using a strainer. They get more airflow that way, and I can give them a rinse more easily.

I'll cover the buckwheat groats with a paper towel in warm weather to keep any bugs off. Especially useful in Summer when the kitchen window's open, so I can listen to the birds singing outside.

I discovered sprouting buckwheat when trying to find an alternative to oats for breakfast, and I've loved it ever since. I hope you'll grow to love it as much as I do.

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How to sprout buckwheat groats

Step 1 - To activate buckwheat, soak raw buckwheat groats in fresh cold water overnight, then drain thoroughly.

This is the only time they should sit in water. It's not unusual for the water to turn a little pinkish. It'll be a little gooey, too, so rinse and drain them until the water runs clear.

Now set them aside in a strainer placed over a bowl to start sprouting.

Step 2 - Allow them to sprout for a minimum of 8 hours. Sprouting buckwheat can take 2-3 days to germinate and a little longer, depending on how warm their environment is. Enjoy them before any leaves start to appear. I think they're best when their tail is about as long as the width of the seed, or just a little bit longer.

You need to rinse and drain them thoroughly 2-3 times each day until a little shoot starts to appear. I do this in the morning and then before bed. This is essential to keep the sprouting buckwheat clean and reduce the risk of unwanted bacteria.

A bowl of raw, hulled buckwheat groats sits on a wooden surface.

Use raw hulled groats when sprouting buckwheat

A bowl of buckwheat is soaking in water. The bowl is sitting on a wood surface.

Step 1. Soak buckwheat in fresh cold water

Raw buckwheat sitting in a strainer over a bowl.

Step 2. Leave to sprout. Rinse and drain twice daily

A pile of freshly sprouted buckwheat groats sitting in a bowl.

Sprouted buckwheat

What is buckwheat?

Buckwheat is not related to wheat. It's a seed from a fruit related to sorrel and rhubarb. There are two common types, Common buckwheat (Fagopyrum esculentum) and Tartary buckwheat (Fagopyrum tartaricum).

Known as a pseudo-cereal and a whole grain, it's becoming ever more popular because it's easy to use and nutritious.

It's also gluten-free. Although, it's worth noting that if buckwheat is produced in a facility using the same equipment as gluten grains - it may no longer be gluten-free.

I love to have it for breakfast, topped with vegan yoghurt or dairy-free milk, fresh seasonal fruit and some seeds like pumpkin or sunflower seeds.

If you're looking for some sprouted buckwheat recipes, here are a few on my blog you may like to try: raw buckwheat porridge, blackberry parfait and raw buckwheat tabbouleh.

Is sprouted buckwheat good for you?

Happily, yes, it is. Sprouted buckwheat is considered a healthy food, and sprouting makes its nutrients more easily digestible. 

It's gluten-free, high in fibre, protein-rich (twice that of oatmeal), and filled with antioxidants, vitamins and minerals, including:

  • Magnesium
  • Copper
  • Zinc
  • Manganese
  • Iron
  • Phosphorus

If you're into nutritional information and health benefits etc., check out this great article written by healthline.com to find out more.

It's worth noting that some people are allergic to buckwheat. To learn more about buckwheat allergy and allergies in general, you can read them at anaphylaxis.org.uk, a fantastic resource and UK-registered charity.

How to activate buckwheat

Activating buckwheat means soaking them in water until they've naturally softened. I liken this to seeds being soaked by the rain before they germinate.

I soak buckwheat overnight, then rinse and drain them in the morning.

However, some people prefer a quick soak/rinse after 30 minutes or even 1-2 hours. I like the texture to be softer.

I usually can't wait until it's fully sprouted before eating, so I mostly eat it at this stage instead when it's finished soaking.

Try different times to see which you prefer.

Another point is that the raw hulled groats must be made more digestible before eating, as they're pretty hard in texture. So I don't recommend eating them dry from the packet.

As with all sprouting, cleanliness is paramount to help avoid bacterial contamination. So, please be sure to thoroughly clean your hands and any equipment you'll be using, plus you also need to store them appropriately. 

See storage and food safety information below.

How to store soaked or sprouted buckwheat

Once they're ready, I rinse and drain them thoroughly, then leave them in the strainer placed over a bowl for a few minutes to dry off a little.

Transfer them to a suitable container lined with a paper towel to catch any unwanted moisture. Then, pop them in the fridge to stay fresh and use them within 3 days.

As sprouted buckwheat groats are considered a living food, I leave one corner of the container slightly undone, so they can breathe. But, of course, you don't have to do this.

Be sure to give them a quick rinse and drain them daily to help them stay fresh. Replace the kitchen paper if need be. If you notice they smell funky or weird, then throw them out.

Are you interested in sprouting? You'll love the other articles in my sprouting series:

FAQ

How long does it take to sprout buckwheat?

Once soaked, they typically take 2-3 days to sprout. They’re super easy and fun to do.

Why is my buckwheat not sprouting?

Be sure to use raw hulled buckwheat for sprouting. If they've been cooked then they won't sprout. Roasted buckwheat is sometimes called Kasha. If you're not sure then check with the manufacturer before using.

What do raw buckwheat groats look like?

Raw buckwheat groats are typically a combination of light green-light brown in colour. They’re a beautiful pyramid shape, which sets them apart from other cereals or grains.

Other recipes with sprouted buckwheat you may like:

📖 Recipe

A bowl of sprouted buckwheat sits on a wooden surface next to a piece of cheesecloth.

Sprouting Buckwheat

Juliette | Flourishing Kitchen
Follow these 2 simple steps for sprouting buckwheat at home. Easy to prepare, raw sprouted buckwheat is healthy, versatile and delicious added to smoothies, salads, in cereals or blended into a creamy breakfast porridge. 
5 from 7 votes
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :10 minutes
Cook Time :0 minutes
Soaking & Sprouting :2 days
Total Time :2 days 10 minutes
Course: Breakfast, Main Course
Cuisine: Vegan
Servings :2

Equipment

  • 1 Bowl.
  • 1 Strainer or sieve.
  • Paper towel

Ingredients
  

  • ⅓ cup (60g) raw hulled buckwheat groats
  • 1 cup (240ml) water

Instructions
 

  • In a bowl, soak the buckwheat groats in plenty of fresh cold water for at least 30 minutes. I prefer to soak them overnight for ease. Use enough water to cover the buckwheat by at least a couple of inches as they will swell and soak up some of the water.
    Once soaked, drain them using a sieve or strainer held over the sink. Rinse thoroughly until any gloopiness has gone and set them aside in your strainer/sieve placed over a bowl. Cover loosely with a piece of paper towel.
  • Allow them to sprout for a minimum of 8 hours. Sprouting buckwheat typically takes 2-3 days, depending on their environment/time of year. Rinse, and drain them thoroughly 2-3 times each day during the sprouting phase and before using. See notes below for storing.

Notes

Storing Soaked or Sprouted Buckwheat.
Rinse then drain the buckwheat and leave to one side to dry for a few minutes. Line a suitable container (with a lid) with a piece of clean paper towel and top with the soaked/sprouted buckwheat. Store in the fridge and use within 3 days.
Always give the buckwheat a rinse before using. I rinse and drain them once each day to keep them clean and fresh. If they start to smell discard, them and do not use.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you’re unsure, then throw them out and start again.

Check the FSA website for more details.

Raw Buckwheat Porridge

by 5 Comments

This creamy raw buckwheat porridge recipe makes a beautiful and wholesome raw vegan breakfast. Make it with non-dairy milk sweetened with banana and cinnamon and top with raspberries, pear slices and flaked almonds. 

Serve this dish at room temperature, so it's not fridge cold. It has the consistency of cream but, if you prefer to give it a thicker feel then use less plant milk. 

I know this may seem like a bit of a wild take on traditional oat-based porridge, as there's no cooking involved. Nevertheless, this overnight buckwheat porridge is so smooth, creamy and totally satisfying!

Not only that but it's gluten-free and has almost twice the amount of protein than oats as well as a host of nutritional goodness from vitamins and minerals.

A bowl of porridge topped with pear slices, fresh raspberries, mint leaves and flakes almonds.
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Ingredients

If you're a friend of this blog, you'll know that I love raw buckwheat groats.

Honestly, I feel like this is such an underrated food. Not only is it tasty, but it's versatile, and you can use it in so many recipes. 

I mostly use buckwheat soaked or sprouted and add it to salads, smoothies and breakfast recipes. Imagine my excitement when I saw that you could blend it into a deliciously creamy breakfast porridge! 

While it does sound weird at first, the whole idea of an unheated porridge, the reality is it's divine and totally worth trying.

Other ingredients used here are:

  • Banana - to sweeten
  • Plant-based milk - use what you have, or if you fancy making your own, it's super easy. Check out my plant-milk recipes, such as oat milk, almond milk, and hazelnut milk
  • Pear and raspberries - vibrant, healthy fresh seasonal fruit filled with nourishing goodness
  • Flaked almonds - to be fully raw, swap them for raw whole almonds, if you can get hold of them

See the recipe card for quantities.

You may like to check out my other raw buckwheat recipes, such as this raw vegan buckwheat parfait or perhaps a cereal instead?

Labelled ingredients for raw buckwheat porridge recipe.

Instructions

When preparing buckwheat groats, you'll need to add them to a bowl with double the amount of water as they soak up quite a lot. I use a fine mesh sieve for rinsing.

Once the buckwheat is soaked, this recipe is quick and easy to make. Just blend it up with plant milk, banana and cinnamon. Divide it evenly into bowls and top with fruit and nuts. 

Be sure to buy raw buckwheat rather than roasted, which is sometimes called buckwheat kasha. 

Banana, powdered cinnamon, buckwheat groats and milk sitting in a blender.

Add soaked buckwheat, plant milk, banana, cinnamon to a blender and blend until smooth.

A bowl of smooth and creamy porridge.

Divide blended buckwheat porridge into bowls.

A bowl of porridge topped with pear and raspberries.

Top the porridge with sliced pear, raspberries and almond flakes. Add fresh mint as a garnish.

Substitutions

If you don't like bananas or the other fruits in this recipe, easily replace them with alternatives. Here are some suggestions:

  • Pears - instead of pears, you can use apple, mango, cherries or pineapple slices.
  • Raspberries - use other berries; blueberries, cherries, or strawberries.
  • Flaked almonds - flaked almonds are usually blanched before slicing, so they are not technically raw. You can replace them with whole nuts such as almonds, hazelnuts or pistachios.
  • Bananas - these are added to sweeten the porridge naturally; if you don't like bananas, you could swap them with 3-4 soaked and pitted fresh dates.

Storage

Store the buckwheat porridge in the fridge separately from the fresh fruit and add the fruit just before serving. Good for 2-3 days.

Not suitable for freezing.

📖 Recipe

A bowl of porridge topped with raspberries, sliced pear and sprinkled with flaked almonds and mint leaves.

Raw Buckwheat Porridge

Juliette | Flourishing Kitchen
This raw buckwheat porridge makes a wonderfully healthy, wholesome raw vegan breakfast. Made with soaked buckwheat groats then topped with slices of pear, raspberries, flaked almonds and garnished with fresh mint.
5 from 2 votes
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :10 minutes
Cook Time :0 minutes
Soaking :8 hours
Total Time :8 hours 10 minutes
Course: Breakfast
Cuisine: Vegan, Vegetarian
Servings :4

Equipment

  • high speed blender or food processor with an s-blade.

Ingredients
  

  • 1 cup (180g) raw buckwheat groats, soaked overnight
  • 1 cup (240ml) plant-based milk
  • 2 bananas
  • 1 pear, sliced, core removed
  • 1 cup (150g) raspberries
  • 2 tablespoon maple syrup
  • ½ teaspoon powdered cinnamon

Instructions
 

  • Place the raw buckwheat in a bowl or mason jar and add double the amount of fresh cold water. Leave to soak overnight then rinse and drain thoroughly.
  • Add the rinsed buckwheat to a blender together with cinnamon, chopped banana and plant-based milk. Blend until smooth then divide into 4 breakfast bowls.
  • Top each bowl of porridge with a few slices of pear and some fresh raspberries. Add a sprinkling of flaked almonds and a few leaves of mint to garnish. Now pour over a little maple syrup to serve, if desired.

Notes

Soaked buckwheat will appear slimy until rinsed well.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Blackberry Parfait

by 6 Comments

This blackberry parfait recipe is a delightful raw vegan breakfast made with fresh blackberries, yogurt and raw buckwheat groats, then garnished with fresh mint leaves.

It's a healthy yogurt parfait recipe. Enjoy as an elegant breakfast, snack or blackberry dessert.

It’s also made from whole food and is plant-based, gluten-free, dairy-free and super delicious!  

There is even an annual National Parfait Day on November 25th. I know, right 🙂

A blackberry parfait with a silver spoon sitting on a small plate garnished with mint leaves, daisies and fresh blackberries.

An easy berry parfait to put together, it makes a refreshing light alternative to using blackberries in a blackberry and apple pie.

The only thing that takes time is soaking the groats beforehand, which you’ll need to do to make them edible. Doing this also makes it softer in texture.

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Ingredients

Raw buckwheat: Buckwheat is a fantastic gluten-free option, which is slowly gaining more popularity. Once soaked they can often be used in place of oats, and you can make porridge with them too.

Be sure to buy raw buckwheat groats rather than toasted/roasted. You may need to check the packet to be sure (I’ve made this mistake before). 

Yogurt: This recipe uses vegan yogurt for a healthier, non-dairy breakfast parfait rather than the typical whipped cream version served as dessert.

A vegan yogurt with probiotics adds a rich serving of wholesome, smooth and creamy, gut-loving goodness. Plain or vanilla flavoured yogurt work well.

If you're curious about making your own yogurt, check out the cashew yogurt recipe on this blog. You may be surprised at how easy it is to make.

Blackberries: Packed full of juicy flavour, ripe blackberries have a sweet and slightly tart-tangy taste that pairs brilliantly with yogurt.

Blackberry Jam: Sweet, smooth and slightly tangy blackberry jam - who doesn't like jam?

For this recipe I used blackberry chia jam.

I added a few fresh baby mint leaves to garnish (optional).

Blackberry parfait recipe ingredients are sitting on a light surface and are labelled.

Instructions

Step 1: Soak the buckwheat groats for 4 to 8 hours to soften. I do this overnight because it makes this part super easy.

Step 2: Next, give them a good rinse because the water will most likely turn them gooey; this is quite normal. Rinse them thoroughly until the buckwheat's no longer slimy.

Step 3: Layer up the blackberry yogurt parfaits into glasses beginning with the jam. Then top each glass with a couple of blackberries and a sprig of fresh mint to garnish (optional).

Hooray, yes it's that simple!

See recipe card below for full details and amounts.

Buckwheat groats soaking in a bowl of water.

Soak raw buckwheat groats

Raw buckwheat draining in a metal sieve placed over a bowl.

Rinse thoroughly and drain

Yogurt, blackberries, jam and buckwheat are being added to two small glasses in layers with a spoon. A few daisies sit to the right.

Layer up into glasses

Two small layered parfaits part completed sitting by a few blackberries.

One ingredient at a time

Two blackberry yogurt parfaits garnished with mint and daisies.

Substitutions

  • Yogurt - instead of cashew yogurt, you can use another dairy-free yogurt or swap it out for cashew cream
  • Jam - use your favourite flavour sugar-free jam or add chopped fruit at the bottom instead
  • Raw Buckwheat - replace the buckwheat with granola or sprouted quinoa mixed with chopped raw nuts/seeds
  • Blackberries - swap the blackberries for blueberries, raspberries, cherries or any other fruit you like

If you're curious about raw buckwheat recipes you might also enjoy this Raw Buckwheat Porridge, or my Raw Buckwheat Cereal recipe.

Storage

Vegan parfaits are best eaten immediately. Although, if you love meal prep then you can make them ahead of time as they will keep when refrigerated for up to 3 days.

Not suitable for freezing.

Top tip

Drain the soaked buckwheat on kitchen paper and pat them dry. The paper will absorb any excess water and prevent the parfait from being too wet or mushy.

FAQ

What is a parfait?

There are two well-known kinds of sweet parfait, American and French. 
A French parfait recipe is a frozen dessert made with eggs, sugar syrup, cream and fruit. 

The American version is typically made by layering fresh whipped cream, fruit, and syrup. Both versions may also use a liqueur.  

A typical breakfast version is made by layering yogurt, granola and fruit. 

Is a yogurt parfait healthy?

A yogurt parfait can be healthy when made using healthy and nutritious wholefoods. Choose a yogurt made with tummy-loving friendly bacteria, fresh fruit, and a more natural sweetener like maple syrup or date paste.

📖 Recipe

Three blackberry parfaits topped with fresh mint and daisies.

Blackberry parfait

Juliette | Flourishing Kitchen
This blackberry parfait is a delightful raw vegan breakfast made with fresh blackberries, vegan yogurt and raw buckwheat groats. Garnish with fresh mint leaves.
5 from 5 votes
Leave a review
Print Recipe Save Recipe
Prep Time :10 minutes
Cook Time :0 minutes
Soaking time :8 hours
Total Time :8 hours 10 minutes
Course: Breakfast, Dessert, Snack
Cuisine: American
Servings :4

Equipment

  • 4 small glasses
  • Bowl.
  • sieve

Ingredients
  

  • 1 cup (150g) blackberries, fresh
  • 1 ¾ cup (400g) plain vegan yogurt, thick works best (cashew yogurt)
  • 6-8 tablespoons chia jam, I use chia jam
  • 4 tablespoons raw buckwheat groats, for soaking

Instructions
 

  • Soak the buckwheat groats for 4-8 hours (I soak mine overnight) in a bowl of water to soften. The water should easily cover the buckwheat by a couple of inches.
  • Next, rinse and drain the buckwheat groats thoroughly. They'll be slimy, this is normal. Just rinse them until they are no longer slimy. Set aside.
  • Layer up the parfait by adding 1 tablespoon of blackberry jam to the bottom of each glass. Next, add some blackberries followed by a layer of vegan yogurt. Top with a heaped tablespoon of buckwheat groats. The last layers are jam followed by a final layer of vegan yogurt.
  • Top each parfait with a couple of blackberries and a fresh mint leaf or two. Enjoy!

Notes

Once the buckwheat is rinsed spread them onto a piece of paper towel to absorb any excess water  and pat dry before using.
Did you make this recipe?Please leave a comment below to help other people.

Cashew Yogurt Recipe

by 9 Comments

A simple cashew yogurt recipe that's rich, smooth, creamy and naturally delicious. Perfect for your weekday breakfasts topped with fresh fruit.

As a homemade cashew yogurt, making it yourself means there are no artificial sweeteners, additives or preservatives involved. 🙂 It's also cultured, plant-based, raw and vegan.

Two small bowls filled with yogurt and mixed berries.

For other dairy-free recipes check out my easy cashew mayonnaise, raw vegan parmesan, oat milk, almond milk and macadamia cheese recipes.

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Benefits

Raw cashews are nutritious (source) making this recipe pretty healthy. They're an excellent source of protein, vitamins and minerals  including iron, zinc, magnesium, phosphorus, vitamin B6 and vitamin K (source). 

I love making cashew yogurt using a probiotic powder. The probiotics charge it up with healthy live bacteria like you often find in regular dairy yogurt.

Alternatively, check online for well known brands of starter cultures and probiotics specifically for yogurt making. Some people like to use a tablespoon or two of fresh yogurt from their last batch as their chosen starter.

Feel free to choose what works best for you.

Ingredients

Yes, this cashew yogurt recipe uses only 4 ingredients, if you don't include water as an ingredient. Plus is super simple to make! If you're curious then definitely give it a go. I think you'll love it.

When you're looking for cashew nuts at the store, be sure to buy the raw kind for this recipe, rather than salted or roasted ones.

This is a cashew yogurt recipe with probiotics. I like to use an everyday vegan probiotic but it's not essential. I mean, you can make this without using probiotics, it's really down to personal preference so do what suits you best.

Cashew yogurt recipe ingredients are laid out on a white surface and labelled.
  • cashews
  • lemon
  • probiotics (optional)
  • vanilla extract (optional)

TIP: If you prefer not to use tap water you could use spring water instead. It's considered best practise to use filtered or spring water for ferments but I don't feel like it's always essential. It depends on the quality of the water in your area and your own personal preference.

See recipe card below for ingredient quantities.

Instructions

There are three steps to making this raw yogurt recipe and it takes only 5 minutes of actual work (hooray!) once the cashews have been soaked. You're basically making gorgeously thick cashew cream, adding a couple of ingredients, then leaving it to naturally ferment.

Here are the three steps:

Step 1: Soak the raw cashews for a minimum of 4 to 8 hours so that they soften.

I like to soak raw nuts and seeds overnight because I find this to be the easiest way for soaking. Leaving them on the counter top means that I'll notice them in the morning, so I won't forget to attend to them.

Step 2: Rinse and drain the raw nuts before adding them to a blender or food processor. Blend them up with the remaining ingredients until their texture is smooth and creamy. 

Pour the mixture into a clean jar and cover with a piece of kitchen paper or cheesecloth to keep it clean and hold in some warmth. Secure with a rubber band.

A high speed blender works best at blending and will give the smoothest result.

If you're using a food processor, you may need to pause mixing several times to scrape the mixture down the sides and into the middle with a spatula. My food processor takes a good five minutes to do this properly. My blender takes about a minute!

Step 3: Leave overnight for the cashew yogurt to ferment. Then chill in the fridge before using.

I love to notice all the tiny bubbles that appear from the fermentation.

Don't forget to see the recipe card below for complete instructions.

A bowl of whole cashew nuts are soaking in water.

Soak cashews.

Cashew nut yogurt ingredients sitting in a blender.

Add ingredients to a blender and blend until smooth.

A mason jar filled with yogurt and topped with a piece of cheesecloth held with a rubber band.

Pour into a clean jar, cover and leave to ferment.

Yogurt flavours and toppings ideas

I like to add lemon juice and a touch of vanilla before blending because I love the combination of flavours. The lemon gives the yogurt a yummy freshness rather than a lemon flavour. Feel free to omit those if you prefer making a natural unflavoured yogurt. 

Other ideas you may like:

  • Fresh fruits - add flavours with berries like blueberries, blackberries and strawberries
  • Seeds - a sprinkling of sunflower seeds, hemp seeds, pumpkin seeds or flax seeds will all add a wonderful crunch and fantastic nutrition to your yogurt
  • Jam - a dollop of jam will also add a wonderful fruity sweetness (try my blackberry chia jam)
  • Maple syrup or date paste will add that natural sticky sweetness we all adore.

Storage

Store in the fridge to stay fresh for up to 5 days.

FAQ

How do you thicken cashew yogurt?

For a thicker consistency you could strain the yogurt. Fold some cheesecloth and lay it onto a strainer over a bowl (or use a paper coffee filter instead). Pour the yogurt carefully over and allow any excess liquid to drain into the bowl. Cover then place in the fridge for 12-24 hours. Check it a few times over this period until the yogurt reaches your preferred consistency.

How to make it without probiotics?

You can make yogurt without adding probiotic powder. However, the yogurt may take a little longer to naturally ferment.

What does it taste like?

Vegan cashew yogurt is rich, creamy and mild tasting. It doesn't particularly taste like cashew nuts. Although it's fresh when made, it lacks the same fresh taste as milk-based dairy yogurts. However, it makes a tasty alternative that you should definitely consider trying.

📖 Recipe

A jar full of yogurt, topped with cheesecloth sits on a wood surface. A couple of cashew nuts sit to the right.

Cashew Yogurt Recipe

Juliette | Flourishing Kitchen
A simple cashew yogurt recipe that'll give a smooth and creamy vegan yogurt which tastes delicious.
5 from 2 votes
Leave a review
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Prep Time :5 minutes
Cook Time :0 minutes
Soaking/Fermenting :1 day 8 hours
Total Time :1 day 8 hours 5 minutes
Course: Breakfast, Condiment
Cuisine: Vegan
Servings :6

Equipment

  • a blender or food processor with an s-blade.
  • jar
  • cheesecloth and rubber band

Ingredients
  

  • 2 cups 9260g) cashew nuts
  • 11 fl oz (330ml) water
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon vanilla extract
  • 1 probiotic capsule

Instructions
 

  • Soak the cashew nuts for 4-8 hours (I soak mine overnight) in a bowl of water so that they soften.
  • Rinse and drain the cashews then place them into a blender with the rest of the ingredients. Pull the probiotics capsule apart, empty the powder into the blender and discard the capsule. Blend until smooth.
  • Pour the mixture into a clean jar and cover with a piece of cheesecloth or kitchen paper to keep it clean. Leave for up to 24 hours to ferment naturally. Pour into a container with a lid and store in the fridge to stay fresh for up to 5 days.

Notes

To thicken the yogurt lay a folded piece of cheesecloth (or paper coffee filter) in a strainer and sit it over a bowl. Pour the yogurt over the cloth/filter, cover and place in the fridge for 12-24 hours to allow some of the liquid to fall through into the bowl underneath. Check several times over that period until the yogurt reaches your desired consistency. 
You may notice a little separation which can be quite normal with yogurt. Stir the yogurt so that it comes together again.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

Ensure all utensils and work surfaces are clean before using and make sure your hands are always clean when preparing foods.

How to Grow Broccoli Sprouts (jar method)

by 5 Comments

Follow these 3 easy steps to learn how to grow broccoli sprouts in about five days. Add more goodness to your meals (without having to cook). 

Growing sprouts is a fun way to grow living foods indoors all year round. I love how beautiful and nutritious broccoli sprouts are. You can add them to many dishes, from sandwiches to salads, smoothies, soups and more.

A jar filled with sprouts topped with a cheesecloth lid.

Sprouting Series

Are you curious about sprouting? If so, then do check out my sprouting series on the blog here to get more familiar with it all.

My other current sprouting recipes include: How to grow broccoli sprouts, how to sprout quinoa, sunflower sprouts, sunflower microgreens, sprouting buckwheat, how to sprout chickpeas, sprouting adzuki beans and how to sprout lentils.

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Are broccoli sprouts really good for you?

As you may have noticed, broccoli sprouts are getting an increasing amount of attention right now, and that's for good reason. They contain many nutrients including protein, fibre, vitamins A and C, calcium, iron, and glucosinolates (see also Sulforaphane).

You can learn more about the health benefits of broccoli sprouts by visiting Nutritionfacts.org, the National Library of Medicine website at PubMed.gov and Science Direct.

Equipment

To start growing broccoli sprouts using the jar method, you'll need the following:

  • a good-sized jar or a wide-mouthed mason jar
  • a piece of cheesecloth plus a rubber band / or a suitable sprouting lid (available in stores online)
  • a bowl to store the jar at an angle which allows excess water to escape

Step by Step Instructions

When you look to buy broccoli seeds for sprouting, be sure to purchase organic seeds from a reputable supplier specifically for sprouting purposes. Sprouting seeds are produced to much higher standards than regular garden seeds with less risk of harmful bacteria, which can cause illness.

For how to grow broccoli sprouts, follow these three easy steps:

Step 1 - Add broccoli seeds to a clean jar, top with plenty of cool water and allow them to soak.

Step 2 - Drain the soak water from the jar. Rinse the seeds, then drain thoroughly. You should do this 2-3 times daily until they're fully sprouted.

Step 3 - When ready, give them a final rinse and drain, then leave them out to dry on some kitchen paper before using or storing. 

See the full recipe card below for full instructions on how to grow broccoli sprouts.

How grow broccoli sprouts:

Seeds soaking in a jar of water.

Step 1. Soak the broccoli seeds.

A jar containing seeds placed an angle inside a glass bowl.

Step 2. Rinse, drain thoroughly and set aside, upturned in a bowl to sprout.

A jar of just sprouted seeds upturned in a glass bowl.

Sprouting process: Rinse and drain sprouts twice daily and notice their little tails start to grow.

A mason jar filled with living sprouts.

Step 3. Allow the sprouts to go green by placing somewhere bright until ready. I do this for a day or two.

A bowl of sprouts.

Finished Sprouts. Set sprouts aside on some paper towel to dry before using/storing.

Top tip

Turn the jar while sprouting to encourage the tiny seeds to spread around the glass. Doing this can help with airflow and reduce clumping.

How to remove the hulls

If you prefer not to eat the hulls, you can remove most of them as follows:

  • Add the finished broccoli sprouts to a big bowl of fresh water and spread them out a little. Swish them around the water using your fingers and watch hulls rise to the top. Now the hulls are super easy to scoop up with a spoon.
  • I like to do this using my salad spinner. Then once I've removed the hulls, I empty out the water and spin the sprouts to throw off as much excess water as possible.

Storage

Place onto some kitchen paper to drain and dry off then store in a lidded container in the fridge for up to five days. Sprouts are a fresh healthy living food and are meant to be consumed within a few short days.

They can be frozen, although I've not done this myself. I prefer to enjoy them fresh so grow them weekly in small batches.

How to tell if sprouts have gone bad

I find broccoli sprouts do wilt or spoil remarkably quickly. If this happens, toss them out and begin again.

One of the beautiful things about growing your own sprouts is that you're in control of their environment, which can positively reduce the risk of any unwanted bacterial growth.

Healthy sprouts will have a lovely mild fresh smell to them. So, please give them a good sniff each time you grow sprouts so that you become familiar with how healthy sprouts should smell. 

However, suppose they have a powerful aroma. In that case, your sprouts may have spoiled, so you'll need to throw them out and start again. Another tell-tale sign of spoiling is if they appear wilted or slimy, so again discard them straight away.

Most of the time, problems are due to these three things:

  • Sitting in water - Ensure you drain them thoroughly, as sitting in water will cause them to rot.
  • Poor airflow - there must be enough airflow in and around the jar.
  • Too much heat - sprouts, especially broccoli sprouts, do not like warmth or heat, which cause them to wilt and smell. If this happens, toss them out.

The rinsing and draining process helps keep them clean, fresh, and moist and reduces seeds clumping inside the jar.

📖 Recipe

A jar full of sprouts with a cheesecloth lid.

How to Grow Broccoli Sprouts (jar method)

Juliette | Flourishing Kitchen
Grow your own broccoli sprouts in 3 easy steps and about five days with no fancy equipment.
4 from 3 votes
Leave a review
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Prep Time :5 days
Cook Time :0 minutes
Total Time :5 days
Course: Salad
Cuisine: Raw Vegan, Vegan
Servings :2 cups

Equipment

  • A medium size jar or wide mouthed mason jar
  • A piece of cheesecloth and rubber band or a sprouting lid
  • A bowl.
  • Strainer or sieve.

Ingredients
  

  • 1 tablespoon organic broccoli sprouting seeds, specifically produced for sprouting/microgreens
  • fresh cool water as needed

Instructions
 

  • Soak the seeds. Pour the broccoli seeds into a jar and fill halfway with fresh cool water. Place to one side out of direct sunlight to soak for 6-12 hours (according to the packet instructions). This is the only time the broccoli seeds should sit in water. Sitting in water is a common cause of spoiling. If they spoil, discard them and begin again.
  • Rinse and drain regularly. Securing the lid with your fingers, empty the soak water from the jar, then fill halfway again with fresh cool water. Swirl the seeds around for a few moments before pouring the water away. Be sure to drain the soak water away thoroughly. Place the jar at an angle in a bowl to allow any excess water to escape. Rinse and drain twice daily until ready. I like to do this in the morning and the evening.
  • When ready. The sprouts are ready to harvest in about five days. They'll have grown 2-5 centimetres long and developed their first tiny green leaves. Place them somewhere bright for a few hours so the leaves can photosynthesise and turn green. Rinse and drain one last time. Remove them from the jar and set them out to dry on some paper towel before storing.

Notes

Tips

It's a good idea to watch over your sprouts, to learn how they look and smell during this process, so that it becomes more familiar to you each time you do it.
I find 1 tablespoon will procuce 1-2 cups of sprouting broccoli, depending on how well they sprout and how long you like them to grow before harvesting them. 

Storing

Store in a lidded container in the fridge for up to 5 days. I like to sit mine on a piece of paper towel to soak up any excess moisture. Give them a quick rinse and drain before using.

How to tell if sprouts have gone bad

If your sprouts spoil, toss them out and start again.
Give your sprouts a sniff. Healthy sprouts will smell fresh. It's a good idea to watch over your sprouts as you go and learn how they look and smell during this process, so it becomes familiar to you. 
If your sprouts smell funky, not fresh or they if appear slimy, or if you notice a white or off coloured fluffy bits amongst them please throw them out. They're probably spoiled.
See the Food Safety information at the bottom of the blog post for full details.
Did you make this recipe?Please leave a comment below to help other people.

FAQ

Should I soak the seeds in apple cider vinegar first?

Many people like to first soak their sprouting seeds in water with a little apple cider vinegar to clean them up and help remove any unwanted bacteria.

I've tried sprouting seeds both with and without doing this. I generally don't do this as a rule myself, as I haven't felt the need to but, please do whichever method you prefer.

Do I need to leave them in the dark?

Some people like to leave their sprouts in the dark to germinate by putting them in a cupboard. I tried this method when I first started sprouting but honestly, as they were out of sight I just kept forgetting about them so now I sprout mine on the counter top where I can see them each day 🙂

When sprouts start to grow their first tiny leaves place them somewhere light (out of direct sunlight) to help them photosynthesise and turn a beautiful green.

Why are my broccoli sprouts fuzzy?

Sprouts like brassicas, including broccoli sprouts, put out tiny root hairs when they're thirsty and looking for water. You may notice this happen when you pick the sprouting jar up in the morning and see their tails look white and fuzzy.

Please give them a rinse so they can have a good drink, drain them well and you should notice the fuzz disappear. If the fuzz doesn't fade away, there's a good chance it's mould so throw them out and begin again.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Blackberry Chia Jam

by 1 Comment

A gorgeous end-of-summer raw blackberry chia jam. Made in a few minutes with just 3 ingredients. 

Sweeten with a couple of soaked dates. Their rich, earthy sweetness is natural and gentle and adds more goodness to the jam.

Blackberries are left to dry on a paper towel covered dinner plate.

This is a beautiful way to make bramble jam quickly with a few raw ingredients. Chia seeds replace pectin, traditionally used to thicken a jam.

If you're curious about raw foods I hope you'll find these posts helpful: raw food techniques, 10 ways to start with raw food and 6 healthy foods raw foodies love.

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Ingredients

I love to make blackberry chia jam using fresh wild blackberries foraged from our local hedgerows and bramble bushes on warm sunny days.

Of course, you can also use blackberries from the market or your local supermarket.

A bowl of blackberries, a bowl with chia seeds and a bowl containing two dates sit on a marble work surface. They ingredients are labelled.
  • blackberries
  • chia seeds
  • dates

See recipe card for quantities.

Cleaning wild-picked blackberries

If you've picked your own blackberries, you'll need to clean them up before using them in any recipe.

Gentleness is key when handling them, as they break apart very quickly.

I like to soak mine in water with a splash of apple cider vinegar, although you can use a little salt instead if you wish. Or you may use just water; it's your preference.

CLEANING STEPS

Firstly, go through the bramble and pick out any leaves, pieces of stem, or anything you don't want. Be careful of any prickles.

Next, add the berries to a bowl of water with a splash of raw apple cider vinegar. Give them a gentle stir with one hand, then leave them to soak for 10 minutes.

This will start the cleaning process and allow any bugs/debris to float to the top or sink to the bottom of the bowl.

Now, give the blackberries another couple of stirs before picking up a handful at a time to sort through. Place the best berries in a sieve over the sink to drain and discard anything else.

Repeat the process above. I like to do the second soak without vinegar.

Finally, leave the blackberries to drain in a sieve over the sink, or tip them onto a plate covered with kitchen paper to dry off a little before using.

Fresh blackberries are in a bowl of water being washed. Someones right hand scoops out some berries.

Wash the berries gently in cold water and pick out the best to make chia jam.

Blackberries are draining in a sieve.

Rinse and drain in a sieve.

Basic Recipe Instructions

  1. Add your ingredients to a food processor
  2. Blend until smooth
  3. Pour into a airtight container to store in the fridge
Blackberries, soaked dates and chia seeds are sitting in a food processor.
  1. Add the ingredients to a food processor.
Blended blackberry chia jam recipe ingredients.

2. Blend for 2-3 minutes to mix evenly.

A jar of jam sitting on a marble heart shaped board with a teaspoon sticking out of the top.

3. Add to a jar.

Substitutions

This recipe uses a couple of soaked dates to sweeten. Still, you could also use maple syrup or coconut sugar instead.

Play with the level of sweetness by adding just a small amount first, then giving the jam a taste test before adding any more.

Equipment

I use a food processor to make this recipe as it liquidises the fruit and produces a wonderfully smooth consistency.

If you prefer to, mash the berries with a fork to extract the juice, then sweeten with maple syrup before adding chia seeds.

Stir well to mix evenly and pour into a clean jar with a lid. Place in the refrigerator to set for a few hours or overnight before use.

Top tip

I find that chia seeds do a fabulous job of thickening everything into a jam.

However, I like to add a tablespoon of water per 100 grams of fruit so that it doesn't set too much.

Of course, the exact amount and consistency of chia seed jam produced may vary slightly depending on how juicy the fruit is.

📖 Recipe

A jar of jam sitting on a marble surface.

Blackberry Chia Jam

Juliette | Flourishing Kitchen
A gorgeous end of summer raw blackberry jam made with just 3 ingredients.
5 from 1 vote
Leave a review
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Prep Time :5 minutes
Cook Time :0 minutes
Soak time :15 minutes
Total Time :20 minutes
Course: Spread
Cuisine: British
Servings :1 small- medium jar

Equipment

  • Food processor with an s-blade.
  • Glass jar with a lid

Ingredients
  

  • 300 g (2 heaping cups) blackberries
  • 2 pitted medjool dates
  • 2 tablespoons chia seeds
  • 3 tablespoons soak water

Instructions
 

  • Soak the dates in hot water for 15 minutes, then remove them from the water and discard the pits.
  • Place the blackberries, chia seeds, dates and 3 tablespoons of the soak water into a food processor and blend until smooth (approximately 2 minutes).
  • Pour into a clean jar with a lid. Place in the fridge for a few hours or overnight to allow the jam to thicken before using.

Notes

Makes approximately 220g blueberry chia jam or 1 medium size jar. Will keep in an airtight container in the fridge for up to one week. Freeze in a suitable container for up to three months.
Did you make this recipe?Please leave a comment below to help other people.

FAQ

Can you use frozen blackberries for jam?

Yes, defrost frozen blackberries thoroughly before use.

How do you get seeds out of blackberries?

Lay the blackberries in a fine mesh sieve over a bowl and squash them with a fork or spoon so that the juice runs out underneath and the cloth catches the seeds.

What does chia seed jam taste like?

Chia seed jam will take on the fruits' flavour and the flavour of any other ingredients used in the recipe. This is because the seeds swell up over time to absorb the ingredients they're sitting in and don't really have a flavour of their own.

Hemp Seed Ranch Dressing

by 6 Comments

This creamy hemp seed ranch dressing is perfect for pouring over salads and for dipping. Filled with fresh green herbs it's oil-free, nut free and gluten-free. Ready in 5 minutes.

A sprinkling of fresh herbs and hemp hearts near a dish containing green dressing and a spoon.

This really is one of those salad dressings that goes with everything, from simple sliced tomatoes with avocado to vegetables noodles and big green salads. It's one of my favourite plant-based dressings of all time and it never gets boring.

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Ingredients

This recipe uses fresh ingredients, instead of the usual dried versions, to create a refreshing tasting raw vegan dressing that's a beautiful green colour. I use hemp seeds instead of cashew nuts, mayonnaise or yogurt.

Labelled ingredients for a ranch salad dressing made with hemp seeds.
  • fresh dill
  • fresh parsley
  • fresh chives
  • spring onion
  • fresh garlic
  • lemon and mustard add a refreshing tang

Hemp seeds are a nutritional powerhouse and high in protein. They contain minerals including copper, zinc, calcium, manganese, magnesium, iron and phosphorus as well as some vitamins (source).

See recipe card for quantities.

Instructions

The two steps in this raw vegan recipe make this dressing super easy to do.

Making your own dressings means you can control the ingredients. Using real foods to create your favourite flavours is a simple way to stay healthy and really enjoy food at its best.

If you like making your own dressings you may like to check out this lemon herb vinaigrette, tahini miso dressing, or how about this easy cashew mayonnaise recipe?

Some torn fresh herbs and some hemp hearts in a blender cup.

Step 1. Place ingredients into a small blender.

Close up of a green dressing in a blender cup.

Step 2. Blend until smooth and creamy.

TIP: If your blender isn't particularly powerful, you might want to try and grind the hemp hearts into a powder first, before adding the remaining ingredients.

Depending on the equipment available, I'll sometimes do this to create a creamier texture with my salad dressings and sauces.

A light green salad dressing in a small glass dish and a wooden tea spoon.

Storage

Store in an airtight container in the fridge for 3-5 days.

📖 Recipe

A glass dish containing a pretty green salad dressing and a wooden teaspoon.

Hemp Seed Ranch Dressing

Juliette | Flourishing Kitchen
This hemp seed ranch dressing is creamy, light and delicious tasting. It's beautiful poured on big green salads and used as a dip for all your favourite veggies. Raw, vegan, oil-free, nut-free and gluten-free.
5 from 5 votes
Leave a review
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Prep Time :5 minutes
Total Time :5 minutes
Course: Condiment
Cuisine: American, Raw Vegan
Servings :4

Equipment

  • High speed blender.
  • Paring knife.
  • Chopping board.

Ingredients
  

  • 4 tablespoons hemp hearts
  • ¼ cup (60ml) water
  • ½ lemon, juice of
  • 1 spring onion
  • 1 tablespoon fresh dill, finely chopped
  • 1 tablespoon fresh parsley, finely chopped
  • 1 tablespoon fresh chives, finely chopped
  • 1 garlic clove
  • ¼ teaspoon sea salt
  • ⅛ teaspoon mustard powder

Instructions
 

  • Roughly chop the spring onion and garlic.
  • Add ingredients to a high speed blender and blend until a smooth and creamy consistency is achieved.
  • Do a taste test and adjust accordingly. If more tang is required you can add a pinch more mustard or salt before blending together once more. Store in an airtight container in the fridge for 3-5 days.
Did you make this recipe?Please leave a comment below to help other people.

FAQ

What goes well with hemp seeds?


Hemp seeds are easily incorporated into meals, drinks and snacks. Some examples include:

Sprinkle some over breakfast cereal,
add to smoothies,
use them to create dairy-free milk,
add to desserts or soups
create creamy vegan dressings with them.

Raw Veggie Wraps

by 3 Comments

These rainbow raw veggie wraps are quick, easy to make and deliciously healthy. Fill a big cabbage or kale leaf with sliced raw vegetables and add your favourite dressing to dip them in for a plate full of utter delight. 

A close up of two raw veggie wraps and their filling.
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Ingredients

Raw veggie wraps are versatile and one of my favourite go-to meals. Use raw vegetables you already have, or go and buy a few of your favourites to use as a filling.

This recipe take minutes to make, so these vegan wraps are brilliant if you're pushed for time.

Love them even more when served with some of your favourite salad dressing or a dip on the side.

Vegetable wrap ingredients lay on a worktop and are shown labelled.
  • avocado
  • kale
  • red cabbage
  • bell pepper
  • cucumber
  • fresh sprouts

Plus, add your favourite dressing to serve. I served mine here with this delicious raw hemp seed ranch dressing.

Some other salad dressing ideas you may like to try include tahini miso dressing, lemon herb vinaigrette and my gorgeous peanut salad dressing.

Recipe Instructions

First, lay out a cabbage/collard leaf and trim the stem along the back using a sharp knife so that each leaf lays flat. Doing this makes the leaves easier to fold into a wrap.

Second, mash the avocado in a bowl with a fork, add a squeeze of lemon and salt/pepper to taste and stir. Finally, lay out your chopped vegetables, making them easy to use.

Third, take your first kale or cabbage leaf and spread a spoonful of mashed avocado along the middle. Top this with some raw vegetables and sprouts.

Lastly, take the leaf and roll it away from you and over the filling. Fold in the sides as you go with your fingers. Roll the leaf and its filling tightly up and over until the end.

I like to slice them into two down the middle and serve them on a plate with a little of my favourite dressing on the side for dipping.

A large kale leaf that has some of its stem removed plus a sharp knife.

Trim the stem from your greens.

A small bowl of avocado & lemon is being mashed with a fork.

Mash an avocado.

A large kale leaf topped with sliced vegetables and sprouts.

Lay out a kale or collard leaf and top with mashed avocado, sliced raw veggies and sprouts.

A kale leaf filled with vegetables is being folded.

Fold in the sides and roll.

A halved collard wrap on a small blue and white plate with dressing on the side.

Recipe Variations

One of the most loved things about raw wraps is that you can make many variations by changing the ingredients and the dressing you use.

  • Purple kale - instead, try using other large leafy greens like collard greens, Swiss chard, rainbow chard or cabbage
  • Avocado - add some chilli flakes to the mash for a spicy version or replace with hummus like this beet hummus or lemon turmeric hummus
  • Bell peppers - swap with shredded carrot or sweet potato
  • Fresh sprouts - you might add microgreens or something completely different such as mango or strawberry slices

Storage

These are best enjoyed on the same day. Not suitable for freezing.

Top tip

Raw veggie wraps are brilliant in your lunch box. Wrap them in parchment and tie them with a piece of string to help them stay intact.

📖 Recipe

Two raw veggie wraps sit on a pretty blue and white floral plate.

Raw Veggie Wraps

Juliette | Flourishing Kitchen
Raw veggie wraps are quick, easy to make and deliciously healthy. Fill a big cabbage or kale leaf with sliced raw vegetables, add a dressing to dip them in, and that's it!
5 from 2 votes
Leave a review
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Prep Time :15 minutes
Total Time :15 minutes
Course: Main Course, Salad
Cuisine: Raw Vegan
Servings :2

Ingredients
  

  • 4 large leafy green leaves such as kale, cabbage or chard
  • 1 avocado, peeled and de-stoned
  • 1 orange bell pepper, halved, seeds removed, sliced into thin strips
  • ½ cucumber, cut into thin strips
  • 70 g (handful) red cabbage, shredded
  • 60 g (handful) fresh sprouts, optional

Instructions
 

  • With a sharp knife, trim the stem of each leaf so that the leaf lays flat.
  • In a bowl, mash the avocado. Add a squeeze of lemon juice and stir to mix.
  • Lay a leaf onto your chopping board. To the middle add a spoonful of mashed avocado and a few slices of each vegetable, and then top with sprouts. Add a pinch of salt and freshly ground pepper to taste, if you wish
  • To make a wrap, take each side of the leaf and fold it into the centre. Lift and roll the piece nearest to you tightly over the sliced vegetables and away until you reach the end. Slice each wrap into 2 to serve.

Notes

Perfect served with a freshly made dressing, such as this peanut dressing.
 
Did you make this recipe?Please leave a comment below to help other people.

FAQ

What are vegan wraps made of?

You can make fresh raw vegan wraps using larger leafy greens like kale, cabbage, collard leaves and chard.

Are vegan wraps healthy?

Vegan wraps can be part of a healthy diet when loaded with unprocessed whole foods such, for example, fruits, vegetables, nuts, seeds, legumes, sprouts and microgreens.

I love to make wraps using large leafy greens such as kale or rainbow chard. You can then layer them with things like mashed avocado or hummus and top with ingredients of your choice.

Add more flavour and vary your wraps by including some of your favourite herbs and spices 🙂

You can find out more in this post about what other raw foods people like to eat, which provides more information and I hope it will also answer some questions you may have.

Sprouted Quinoa Summer Salad

by 2 Comments

A delicious sprouted quinoa summer salad filled with cherry tomatoes, kalamata olives, cucumber and fresh herbs. Top with small chunks of vegan cashew cheese and a red wine vinegar dressing.

A plate of quinoa salad with cherry tomatoes, cucumber, olives and cheese.

This quinoa salad recipe is inspired by a love for summer salads filled with Mediterranean vegetables, tomatoes and olives. Bursting with flavour and irresistible.

This one's great for lunch or as a light dinner on long warm summer evenings served with leafy greens and chunks of ripe avocado. The simple vegan cheese adds a hit of salt and creaminess to the dish.

Any leftovers can be eaten the next day.

If you're looking for more quinoa sprout recipes you'll love my Broad Bean Sprouted Quinoa Salad.

You will need to sprout the quinoa before using. Have you sprouted quinoa before? If not, take a look at my quick How to Sprout Quinoa tutorial.

If you're looking for fully raw vegan cheese recipes check out my Macadamia Nut Cheese Recipe. It's easy to make a deeelicious!

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Ingredients

For this vegan quinoa salad recipe, you'll need the following ingredients:

labelled ingredients for summer sprouted quinoa salad recipe.

For the salad

  • freshly sprouted quinoa - want to see how to sprout quinoa? It's easy to do
  • cherry tomatoes - plump, juicy and ripe - they're so kissable!
  • Kalamata olives - for earthy savouriness and tang.
  • cucumber - juicy and refreshing
  • fresh herbs - oregano, thyme, basil
  • red onion - a hit of acid

For the dressing

  • garlic, red wine vinegar and extra virgin olive oil - a quick and easy no-fuss dressing
  • salt and pepper - help to bring all the flavours together

For the cashew cheese

  • cashew nuts - pre-soaked
  • lemon juice
  • nutritional yeast
  • salt

This recipe uses fresh quinoa sprouts. If you prefer not to sprout the quinoa you will need to cook the quinoa fully before using, as per the packet instructions.

To make the cashew cheese soak the nuts in water to soften them before blending. I let them soak overnight because it's easy to do.

Yes, doing these little bits of preparation feels different at first, but you soon get used to it. Plus it means that you don't always have to cook.

Rinse and drain the soaked nuts in the morning, and store them in the fridge until they're needed.

See the recipe card below for quantities.

Sprouting Series

If you love the idea of sprouting your own food you may like to check out the other articles in my sprouting series, such as: How to grow broccoli sprouts, How to sprout lentils, How to sprout chickpeas, sprouting quinoa, sprouting adzuki beans and sprouting buckwheat groats.

Instructions

First, make the dairy-free nut cheese by blending the ingredients together in a food processor with an s-blade. It takes about 5-6 minutes. Pause when needed to scrape down the sides with a spatula. Next, press it into an ice cube tray and into the freezer for half an hour to firm up while preparing the rest of the ingredients.

Second, whizz up the dressing in a jar and place it to one side.

Third, slice the salad vegetables and herbs. Add them to a mixing bowl with the olives, fresh quinoa sprouts, a little of the dressing and mix together gently with a spoon.

Lastly, remove the ice cube tray from the freezer. Pop the cheese cubes onto a plate and slice a few into smaller pieces. Divide the salad across two plates. Sprinkle some cheese and microgreens over each of them to serve.

A mixing bowl with cashew nuts, nutritional yeast and salt.

Place the cashew cheese ingredients into a food processor.

A spatula and a mixing bowl containing some blended creamy yellow ingredients.

Blend until smooth.

A partly filled silicone ice cube tray, spatula and kitchen towel.

Scrape into an ice cube tray and freeze for 30 minutes.

A jar of oil and vinegar salad dressing.

Shake up a quick salad dressing.

A mixing bowl containing quinoa and various chopped summer salad vegetables.

Slice the salad ingredients, add them to a mixing bowl with the fresh quinoa sprouts, olives, and some dressing, and mix with a spoon.

Close up of finished quinoa salad recipe.

Divide the quinoa salad onto 2 plates, top with a few sliced pieces of the cashew cheese. Garnish with microgreens to serve.

A plate of quinoa salad with sliced cherry tomatoes, cheese, olives, cucumber and herbs.

Substitutions

  • Quinoa Sprouts - instead of fresh raw quinoa sprouts, you could use cauliflower rice. If you prefer, use regular quinoa ensuring that it has been cooked thoroughly, as per the packet instructions.
  • Cashew Cheese - use your preferred vegan cheese instead or try my raw macadamia nut cheese recipe.
  • Kalamata Olives - replace with any olives of your choice.
  • Red Wine Vinegar - raw apple cider vinegar or lemon juice works well.
  • Fresh herbs and Microgreens - here I use oregano, basil and thyme. Use your favourite herbs. Cress works well instead of microgreens.

Storage

Store the ingredients separately from the quinoa in the fridge and combine when ready. Keeps well for 2-3 days.

This recipe makes enough cashew cheese for 4 light servings, so store whatever's left in an airtight container in the fridge for up to 4 days.

This recipe is not suitable for freezing.

Top Tip

A small square silicone ice cube tray is the best kind to use with this method. I find the more rigid plastic trays are too fiddly, and the filling doesn't always pop out in an even shape.

📖 Recipe

A plate of sprouted quinoa, tomatoes, olives, cucumber, topped with little pieces of cheese.

Summer Sprouted Quinoa Salad

Juliette | Flourishing Kitchen
A juicy and delicious freshly sprouted quinoa summer salad filled with cherry tomatoes, kalamata olives, cucumber and fresh herbs. Topped with a quick vegan cashew cheese. 
5 from 1 vote
Leave a review
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Prep Time :40 minutes
Total Time :40 minutes
Course: Main Course, Salad
Cuisine: Mediterranean
Servings :2

Equipment

  • Chopping board.
  • Paring knife.
  • citrus juicer
  • Food processor with an s-blade.
  • Spatula.
  • Ice cube tray
  • Garlic crusher
  • Glass jar with a lid
  • mixing bowl.
  • Wooden spoon.

Ingredients
  

For the vegan cashew cheese

  • 70 g cashew nuts
  • juice of ½ a lemon
  • 1 tablespoon nutritional yeast
  • ½ teaspoon salt

For the dressing

  • 4 tablespoon extra virgin olive oil.
  • 3 tablespoon red wine vinegar
  • 1 garlic clove, crushed
  • a good pinch of salt and pepper

For the salad

  • 100 g freshly sprouted quinoa, see my recipe How to Sprout Quinoa
  • 130 g cherry tomatoes, a large handful
  • 50 g kalamata olives
  • 60-70 g cucumber
  • 1 very small red onion
  • 1 teaspoon fresh oregano, finely sliced
  • 1 teaspoon fresh thyme leaves
  • 1 small handful fresh basil leaves, torn

To garnish

  • 2-3 tablespoon microgreens or alternatively a few small basil leaves

Instructions
 

To make the cashew cheese

  • Place the nut cheese ingredients into a food processor with an s-blade and blend until smooth. Using a spatula, occasionally pause to scrape the mixture from the sides back into the middle and mix until it's completely smooth in texture (approximately 5 minutes).
  • Scrape the mixture into a silicone ice cube tray. Place into a freezer for about 30 minutes to firm up into little 'feta' shape cubes. Once done, remove it from the freezer and turn out onto a plate. Slice them into smaller pieces for your salad, if desired.

To make the dressing

  • While the nut based 'cheese' is in the freezer, prepare the rest of the salad. Peel the garlic and crush it into tiny pieces using the garlic crusher, then add them to a jar.
  • Pour the extra virgin olive oil and red wine vinegar into the jar and add a good pinch of salt and pepper. Screw the lid on, then shake it, so the salad dressing emulsifies. Put it to one side.

To make the salad

  • Peel the red onion and slice off the ends. With a paring knife, slice it very finely into half moon shapes. Halve the cherry tomatoes and finely dice the cucumber.
  • Take each herb and remove the leaves from their stems. Finely slice the oregano and roughly chop the basil.
  • Add freshly sprouted quinoa to a medium-sized mixing bowl with the salad vegetables, olives and herbs.
  • Drizzle over 3 tablespoons of the dressing and mix together gently. Do a quick taste test and adjust the seasoning to your liking.
  • Divide the salad onto 2 serving plates. Top each dish with a few pieces of cashew cheese, and sprinkle over some microgreens or more herbs. Serve with the remaining dressing on the side and use as needed.

Notes

This recipe for cashew cheese is quick and straightforward, and it makes more than is needed here. However, any leftover can be stored in the fridge in an airtight container for up to 4 days. (Psst. It's excellent spread onto crackers and topped with pickles.)
While I love fresh oregano sprinkled over salads, many people find it overpowering and prefer to use a pinch of dried oregano instead. 
Don't use uncooked dried quinoa. Quinoa must be either cooked as per the packet instructions before using or alternatively it may be sprouted. If you'd like to know how sprout quinoa please see my post How To Sprout Quinoa.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them. This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Check the FSA website for more details.

Before consuming quinoa needs to be either cooked thoroughly, as per the packet instructions or freshly sprouted before eating. Do not consume dried quinoa.

Macadamia Cheese

by 4 Comments

A simple & delicious dairy-free macadamia nut cheese recipe. Made with a few essential ingredients, lemon, garlic, nutritional yeast, and salt, then rolled in finely chopped fresh herbs.

A plate soft cheese slices, herbs, grapes & figs.

I'm hoping this recipe might persuade you (if you've ever wondered how) to have a go at making vegan cheese. It takes just a few minutes overall to put together. Plus, there's no cooking.

As a nut cheese, it's not going to taste like one made with dairy, but this is really good and worth doing. It may surprise you. This raw vegan cheese is fantastic in salads or served on a platter with fruit, olives and crackers.

I particularly love it in Summer time sitting outside with a nice glass of something cold.

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Ingredients

Labelled nut cheese recipe ingredients laid out on a surface.

I use raw nuts for this macadamia nut cheese recipe. Soaking them overnight in water (for 5-8 hours) makes them easy to blend. In addition, the fat contained in the nuts gives this dairy-free cheese its creaminess.

  • macadamia nuts
  • lemon juice
  • fresh garlic
  • nutritional yeast - optional, but adds some cheesy flavour
  • salt
  • fresh herbs

See the recipe card for quantities.

Instructions

This recipe couldn't be more straightforward as it's so simple to make and fun to do!
You add the ingredients to a blender, blend it until it's completely smooth, and then use a piece of parchment to roll it into a log shape.

Freezing for about half an hour will firm up the texture and help it stay in a pretty log shape like a goat's cheese.

Macadamia cheese recipe ingredients added to a food processor.

Add ingredients to a blender.

Blended ingredients starting to form a ball.

Blend until smooth & forms a ball.

Parchment in a sushi matt being rolled. A spatula

Turn out onto parchment & roll into a log shape.

Soft cheese being rolled in fresh chopped herbs on a chopping board.

Roll in finely chopped herbs.

A plate with sliced figs, grapes & herb-wrapped soft cheese.

Variations

If macadamia nuts are an issue, you might try using soaked almonds, cashews or sunflower seeds instead.

Or change up the flavours a little more with some alternative ingredients. Here are some suggestions:

  • Spicy - add a sprinkle of chilli pepper flakes to the mixer when blending.
  • Herbs - change the herbs for some other flavours. I like to use whatever's in season. Finely chopped chives with a bit of rosemary works well.
  • Miso - half a teaspoon of fresh miso paste for a slightly salty umami flavour. You might like to use miso instead of nutritional yeast or both even. I recommend doing a taste test while mixing before adding any salt, as you may find it doesn't need it.

Storage

Pop this cheese in an airtight container, and store it in the fridge for up to 5 days.

This macadamia nut recipe will freeze well. However, it's best to freeze it before rolling it into chopped herbs. Defrost in the fridge for a few hours or overnight before using it to allow it to soften. Once it's defrosted, roll in fresh chopped herbs until covered.

📖 Recipe

A plate with sliced figs, grapes & herb-wrapped soft cheese.

Macadamia Nut Cheese

Juliette | Flourishing Kitchen
Creamy, melt in the mouth macadamia cheese. Made with lemon, garlic & rolled in finely chopped fresh herbs.
Leave a review
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Prep Time :15 minutes
Freezing Time :30 minutes
Total Time :45 minutes
Course: Appetizer, Snack
Cuisine: Raw Vegan, United Kingdom
Servings :4

Equipment

  • 1 a blender or food processor with an s-blade.
  • 1 Lemon squeezer.
  • 1 Spatula.
  • Parchment paper.
  • 1 sushi matt optional
  • 1 Chopping board.
  • 1 Paring knife.

Ingredients
  

  • 100 g macadamia nuts
  • ½ lemon, juice of
  • 1 small garlic clove, crushed
  • 1 tablespoon nutritional yeast
  • ¼ teaspoon salt, sea salt or himalayan pink salt
  • 4 tablespoon fresh parsley, a few large sprigs
  • 1 teaspoon fresh thyme leaves, approximately 1 sprig

Instructions
 

  • Add the ingredients (minus the herbs) to a food processor with an s-blade and blend until creamy and smooth. Stop every so often, remove the lid and use a spatula to scrape the mixture away from the edges back into the middle. It takes around 4 minutes to break down, until the mixture starts to form a soft ball shape, then I stop.
  • Lay out a sushi matt onto your work surface and cover it with a layer of parchment. Now scrape the macadamia cheese out onto the middle of the parchment and, using your hands form it into a log shape. I like to use a sushi matt to roll the cheese quite tightly in the parchment, so that it makes a nice firm shape. Remove the matt. Fold down the edges of the parchment under the raw cheese and place it into the freezer for about 30 minutes to firm up.
  • While you're waiting for it to firm up, take the herbs, remove their leaves from the stalks and chop finely using a paring knife. Mix the herbs together with your fingers then spread them out evenly across the chopping board.
  • After 30 minutes is up, take the nut cheese from the freezer and remove the parchment. Roll the macadamia cheese over the finely chopped herbs until it's evenly covered. Serve in whatever way makes you happy 🙂

Notes

The sushi matt is not essential. I find it helpful to use when creating a tight log shape for soft cheese.
Did you make this recipe?Please leave a comment below to help other people.

Broad Bean & Sprouted Quinoa Salad

by Leave a Comment

A light summer broad bean and sprouted quinoa salad, scattered with pomegranate seeds, fresh herbs and drizzled with a lemon vinaigrette. Flavourful and great for your garden picnics and lunches.

A plate of sprouted quinoa salad next to a glass with vinaigrette.

This recipe was inspired by my broad bean and asparagus recipe. I'm really into broad beans this summer! They are such a lovely addition to my raw vegan meals right now. Adding them to freshly sprouted quinoa (not dried quinoa) makes a super easy healthy salad.

Sprouting as a way of preparing healthy living foods is inexpensive and easy to do. It also means that you don't always have to cook, which I love. 🙂

If you're looking for more raw vegan sprout recipes you might like my Sprouted Quinoa Summer Salad, Watermelon Chickpea Salad and Raw Beetroot Hummus.

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Ingredients

Labelled recipe ingredients for the salad laid out on a kitchen surface.
  • fresh home sprouted quinoa - learn how to sprout your own quinoa
  • podded fresh young broad beans - rich in protein and nutrients
  • pomegranate seeds - add tasty pops of juicy sweetness
  • yellow bell pepper - for crunch, colour and vitamin c
  • shallot - add a mild spicy flavour
  • fresh herbs - mint leaves and dill - ooooh so delicious!

FOR THE DRESSING

A quick lemony vinaigrette with garlic and sumac work wonderfully with this sprouted salad.

See the recipe card below for the ingredient quantities.

Instructions

This recipe is super quick and easy to make once you have the fresh sprouts ready. It takes about 10 minutes to assemble from start to finish. I kid you not, this recipe is really tasty and full of flavour. There are only four steps.

Sliced vegetables and herbs on a wooden chopping board.

Chop your vegetables and herbs nice and small

Salad ingredients in a glass bowl ready to be tossed together.

Add them to a bowl with the fresh quinoa sprouts

Salad ingredients in a glass bowl are being mixed together with a spoon.

Mix everything together with a spoon or fork; it's ready to serve

A glass containing lemon vinaigrette.

Make the dressing

A salad with broad beans and pomegranate served on a plate; dressing on the side.

Serve the salad with the lemon vinaigrette dressing on the side, ready to drizzle over the top.

I enjoy this on its own for lunch or with some leafy greens and sliced tomatoes for dinner.

Variations

It's easy to swap out some of the ingredients with your own alternatives. Here are a few suggestions you may like.

  • Chickpeas - add sprouted chickpeas instead of broad beans or use tinned if you're in a hurry. Please note that tinned foods will have been cooked.
  • Apricots - add a few fresh sliced apricots or some halved cherry tomatoes instead of pomegranate seeds
  • Herbs - swap out the dill and mint for any fresh herbs you like such as parsley, coriander or basil

Don't have time to sprout the quinoa today? Why not cook the quinoa following the packet instructions and wait for it to cool before using. Your recipe won't be raw but you can still enjoy the flavours!

Sprouting Series

If you love the idea of sprouting your own food you may like to check out the other articles in my sprouting series, such as: How to grow broccoli sprouts, How to sprout lentils, How to sprout chickpeas, sprouting quinoa, sprouting adzuki beans and sprouting buckwheat groats.

Storage

This recipe is best enjoyed on the day. You can store this recipe in the fridge in a suitable lidded container for 2-3 days max.

This recipe is not suitable for freezing.

The dressing may be stored separately, refrigerated for up to 5 days.

📖 Recipe

A plate of quinoa salad next to a glass containing dressing.

Broad Bean and Sprouted Quinoa Salad

Juliette | Flourishing Kitchen
Summer broad bean and sprouted quinoa salad scattered with pomegranate seeds, fresh herbs and drizzled with a gorgeous lemon vinaigrette.
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Prep Time :10 minutes
Cook Time :0 minutes
Total Time :10 minutes
Course: Main Course, Salad, Side Dish
Cuisine: Middle Eastern
Servings :4

Equipment

  • 1 Chopping board.
  • 1 Paring knife.
  • 1 citrus juicer
  • 1 Garlic crusher
  • 1 mixing bowl.
  • 1 jar, with lid

Ingredients
  

  • 165 g freshly sprouted quinoa, rinsed then drained
  • 4 tablespoons broad beans, fresh and double podded
  • 3 tablespoons pomegranate seeds
  • ½ a yellow bell pepper
  • 1 small shallot
  • a few sprigs of fresh mint & dill, about 4 tablespoons once chopped

lemon vinaigrette

  • 3 tablespoons extra virgin olive oil
  • 1 lemon
  • 1 tablespoon maple syrup
  • 1 teaspoon dijon mustard
  • 1 garlic clove
  • pinch sumac
  • pinch salt & pepper, to taste

Instructions
 

  • Prepare the vegetables. With a paring knife, peel and finely slice the shallot and dice the yellow pepper. Crush the garlic using the garlic crusher and put to one side. Take the fresh herbs and pull the leaves from the stems, then roughly chop.
  • Mix the salad together. Once the quinoa sprouts are rinsed and drained, add them to a mixing bowl and top with the broad beans, pomegranate seeds, chopped vegetables and herbs. Stir it all together with a spoon.
  • Make the dressing. Half the lemon then juice it with a citrus juicer. Add all the dressing ingredients to a jar. Place the lid on top of the jar securely, then shake until the ingredients come together. Do a taste test and adjust the seasoning to your preference.
  • Serve. To serve, add the salad to a bowl and serve with the dressing on the side, ready to drizzle over the salad as you choose.

Notes

This recipe uses freshly sprouted quinoa sprouts. To discover how to sprout quinoa at home please see my recipe for How To Sprout Quinoa.
Do not consume dried quinoa without either cooking it thoroughly, as per the packet instructions or sprouting it first.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

To enjoy them at their best, always eat sprouts fresh, store them properly, and use them up within 2-3 days then discard. This is super important when dealing with living sprouted foods as they can be prone to harmful bacteria.

The UK Food Standards Agency recommends that those with a weakened immune system, children, pregnant women and the elderly avoid eating raw sprouted foods and always cook them thoroughly until steaming hot all the way through before eating.

Before eating quinoa it needs to be either cooked thoroughly, as per the packet instructions or freshly sprouted before eating. Please do not consume dried quinoa.

Broad Bean & Asparagus Cauliflower Rice Salad

by 8 Comments

A fabulously light and crunchy salad with broad beans, asparagus, apple and cauliflower rice. This dish is filled with fresh herbs, mint, parsley, and coriander and drizzled with a lemony vinaigrette.

Cauliflower rice salad in a rectangular glass dish. A blue striped kitchen towel nearby.

This lovely little broad bean recipe features some of my favourite seasonal vegetables and herbs.

Young smaller freshly picked broad beans are earthy and slightly sweet in flavour. The outer casing has a slightly bitter taste. Remove the casing with your fingers to enjoy the vibrant green tender inner bean raw.

Serve at Summer picnics, packed lunches, or as a side dish. I love this dish at lunch over leafy greens with a nice cup of green tea. Yum!

This was inspired by my cauliflower fried rice and raw asparagus salad.

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Ingredients

Recipe ingredients for salad with broad beans, asparagus and cauliflower rice.
  • cauliflower
  • broad beans
  • asparagus
  • apple (not showing in the photo, oops, sorry!)
  • spring onion
  • fresh herbs - parsley, mint and coriander
  • extra virgin olive oil
  • lemon
  • dijon mustard
  • maple syrup
  • salt and pepper

See the recipe card at the bottom of this post for quantities.

Instructions

To make this cauliflower rice salad follow the steps below in conjunction with the recipe card at the bottom of this post.

Riced cauliflower in a food processor bowl.

Step 1. Prepare cauliflower rice.

Chopped green vegetables, herbs and garlic are sitting on a chopping board.

Step 2. Chop the fresh vegetables and herbs and double pod the broad beans.

A salad dressing is being whisked up with a fork in a small bowl.

Step 3. Whisk up the simple dressing.

Green vegetables are stirred through a big glass bowl of cauliflower rice using a wooden spoon.

Step 4. Add the vegetables, herbs and half the dressing to the cauliflower rice, then mix.

Diced apple is added to a bowl of cauliflower rice salad.

Oops! Don't forget to add the chopped apple 🙂 Give it all a stir.

The finished recipe is placed into a glass dish.

Step 5. Turn out the finished recipe into a dish.

Hint: I like to add half the lemony dressing the same time as adding the vegetables, as it helps keep the cauliflower light, evenly coated and flavourful. Keep the leftover vinaigrette for serving or store it in the fridge for a few days to accompany other meals.

Don't forget to do a taste test as you go along and adjust your seasoning if necessary.

Substitutions & Variations

  • Cauliflower rice - use sprouted quinoa instead
  • Broad beans - use fresh peas or sliced sugar snap peas instead of broad beans
  • Apple - swap out the apple for chopped, de-stoned cherries or apricots
  • Lemon - how about using freshly squeezed orange or pink grapefruit?

If you want to add an additional flavour or two to this recipe:

  • Spicy - add finely chopped fresh chilli and some ground cumin
  • Deluxe - add a dairy-free cheese and slices of rehydrated sun-dried tomatoes
  • Creamy - swap the dressing for a creamy alternative like a vegan green goddess dressing instead

Equipment & Storage

I use a food processor with an s-blade to prepare the cauliflower rice in just under a minute. Use a handheld grater if you prefer.

See my post on How to make raw cauliflower rice for an easy-to-follow guide using either a food processor or a handheld grater.

This dish is excellent for meal prep and stores well for use during the week. Keeps for 3-4 days in the fridge when covered. Not suitable for freezing.

Top tips

Cauliflower rice benefits from being fluffed up with a fork before adding the vegetables and herbs to ensure it's all even and that there are no big lumps.

[convertkit form=5231962]

📖 Recipe

A salad with vegetables and cauliflower rice in a glass dish.

Cauliflower Rice Salad with Broad Beans and Asparagus

Juliette | Flourishing Kitchen
A fabulous light crunchy salad with broad beans, asparagus, apple and cauliflower rice. Filled with fresh herbs and drizzled with a lemony vinaigrette.
5 from 6 votes
Leave a review
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Prep Time :20 minutes
Total Time :20 minutes
Course: Salad, Side Dish
Cuisine: British
Servings :4

Equipment

  • Food processor with an s-blade.
  • Chopping board.
  • Paring knife.
  • Handheld citrus juicer
  • Lemon zester
  • Garlic crusher
  • Large bowl.
  • Wooden spoon or spatula

Ingredients
  

Cauliflower rice salad

  • 1 small-medium cauliflower, about 400g
  • 3-4 broad bean pods (or 35g) broad beans, double podded
  • 1 apple
  • ½ cup (65g) thin asparagus
  • 1 spring onion
  • a few sprigs of mint, coriander and parsley, a small handful in total

Lemon Vinaigrette

  • 6 tablespoons extra virgin olive oil
  • 1 lemon, juice of
  • 1 tablespoon maple syrup
  • 1 garlic clove
  • 1 teaspoon dijon mustard
  • salt & pepper, to taste

Instructions
 

  • Make the cauliflower rice. Remove the outer greens from the cauliflower and discard them. Break up the cauliflower into small florets. Place into a food processor and pulse until they resemble rice. Using a spatula or a wooden spoon scrape the cauliflower rice into a large bowl and set aside.
  • Prepare the broad beans, herbs and vegetables. Take the broad bean pods and split them open down one side then remove the beans. Discard the pods. Using your fingers or a small knife, take the beans and carefully peel off the outer casing to remove the inner beans. Set aside.Break off the woody ends from the asparagus stalks and discard. Slice the remaining thin stems into bite size pieces about 1cm long.Half the apple. Remove the core and pips then dice the apple into small pieces.Gather together the herbs and using a knife slice them finely.Take the spring onion and remove the outer layer then slice off the rooty end and discard. Finely slice the rest of the spring onion and place with the broad beans.Remove the papery outer layer from the garlic, then mince the garlic with the garlic crusher.
  • Make the dressing. Zest the lemon then halve it and juice using a handheld citrus juicer. Place the dressing ingredients into a bowl and whisk them together with a fork until it has emulsified. Add salt and pepper to taste.
  • Add together and mix. Pour half the dressing over the cauliflower rice and mix through to evenly coat. Add the lemon zest, vegetables, broad beans, apple and herbs and stir though until evenly mixed.
  • Serve. Do a taste test and alter the seasoning to suit your own preferences. Pour into a dish and garnish with lemon slices to serve.

Notes

Be careful not to over pulse the cauliflower with the food processor. Mine typically takes 30 seconds to complete using florets from a whole head of cauliflower (approximately 300g).
If you can't get hold of thin asparagus use regular sized asparagus and half the stems lengthways. 
Did you make this recipe?Please leave a comment below to help other people.

Food safety

Freshly picked broad beans (also known as fava beans) can be eaten raw when at their best. Select bright green, crisp feeling young pods and avoid any that are soft feeling with brown or black markings, which may mean they're a little old or unsuitable for eating raw.

If you prefer, then cook the broad beans instead before eating them. Add them to the dish cooked instead of raw. The older, more giant beans can be tough to eat and should be cooked.

Most beans must be cooked to eat safely and can be toxic if eaten raw. If you are sensitive to fava beans or have stomach issues after eating them you should stop eating them and visit your GP to rule out favism.

In rare cases some people are allergic to broad beans which is known as favism disease.

Do not eat dried beans raw. All dried beans must be soaked and cooked properly before being eaten. See packets or speak to suppliers for details.

Raw Beetroot Hummus

by 2 Comments

A vibrant pink beetroot hummus recipe made with raw beets, chickpea sprouts and a little fresh mint. Ready in 10 minutes.

This makes a perfect snack when served with chopped vegetables and is great for lunch in a wrap filled with green salad and a squeeze of fresh lemon.

Bright pink hummus in a small dish sprinkled with sesame seeds and fresh mint.
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What makes this recipe special?

This is such an easy raw beetroot hummus to make. It’s tastes earthy and savoury with some natural sweetness coming from the beetroot.

A light, fluffy and creamy texture.

Made with wholesome fresh ingredients including chickpea sprouts. 

The recipe itself contains no oil. A drizzle of olive oil is added for presentation to serve, which is optional.

It’s a beautiful vibrant pink colour!

If you're curious about sprouting your own chickpeas, see my post “How to Sprout Chickpeas The Easy Way”.

Ingredients.

  • freshly sprouted chickpeas.
  • raw beetroot.
  • lemon juice.
  • garlic.
  • tahini.
  • raw apple cider vinegar.
  • fresh mint leaves.

Check the recipe card at the bottom of the page for exact ingredients and amounts.

Beetroot hummus recipe ingredients labelled and on a white background.

Method.

1 - Add ingredients to your food processor.

Ingredients added to a food processor.

1

2 - Blend until smooth.

Blended beetroot hummus recipe ingredients.

2

Is it good for you?

Yes. This recipe uses a few fresh, natural ingredients and contains no oil. It's also gluten-free, dairy-free, and uses no additional sugars.

Hummus is widely regarded as healthy and is a good source of protein, fibre, vitamins and minerals including iron, zinc, magnesium, copper, fotale and phosphorus (source).

Although this version includes salt, you could try replacing it with a pinch of seaweed flakes or a little celery salt.

Substitutions.

If you prefer to make this without using tahini, you could try using a nut butter instead, such as almond or cashew butter. Alternatively, leave out the tahini without replacing it and this will accentuate the flavour of the fresh beetroot.

Substitute sprouted chickpeas with cooked ones, if preferred.

Serving suggestions.

Serve with freshly chopped vegetables as a beautiful appetiser, a light lunch or salad accompaniment.

Use as a spread in a wrap and topped with fresh salad leaves and chickpea sprouts or falafel.

Freezing.

Yes, this is easy to freeze. I seperate half into a small glass mason jar and top it with a thin layer of extra virgin olive oil before freezing. This helps to lock in its bright pink colour.

I typically freeze raw beetroot hummus for about a week, and then thaw it in the refrigerator the day before I want to use it. It keeps really well this way. Otherwise use it up from frozen within 2 months to enjoy it at its best.

More raw vegan dips to check out.

📖 Recipe

Pink beetroot hummus.

Raw beetroot hummus recipe

Juliette | Flourishing Kitchen
A vibrant pink raw beetroot hummus made with beetroot, sprouted chickpeas and sprinkled with fresh mint leaves. Deliciously wholesome. Perfect with wraps, salads and more.
5 from 1 vote
Leave a review
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Prep Time :10 minutes
Total Time :10 minutes
Course: Condiment
Cuisine: Mediterranean
Servings :6

Equipment

  • Paring knife.
  • Chopping board.
  • Food processor with an s-blade.
  • Spatula.
  • 1 bowl or dish for serving.

Ingredients
  

  • 1 small-medium raw beetroot
  • 1 clove garlic
  • 1 cup (130g) sprouted chickpeas
  • 1 heaped tablespoon tahini
  • 1-2 tablespoons raw apple cider vinegar, to your taste.
  • 3-4 tablespoons water for blending.
  • 6-8 fresh mint leaves.
  • ½ teaspoon sea salt or himalayan salt.
  • freshly ground black pepper to taste.

As a garnish (optional).

  • A sprinkle of raw sesame seeds
  • a few chopped mint leaves plus a drizzle of extra virgin olive oil.

Instructions
 

  • Place the mint leaves on top of one another and roll them up. Finely, slice with a knife and leave to one side. I like to stir the mint leaves through at the very end.
  • Peel, then roughly chop the garlic and beetroot. Place into a food processor with the rest of the ingredients (omitting the mint) and blend until silky smooth. Keep an eye on the blending and if it looks a little dry, add another tablespoon of water.
  • When it's ready, stir through the mint and do a taste test. Adjust the seasoning to your liking with salt and freshly ground black pepper.
  • Using the spatula, empty the hummus onto a serving dish and sprinkle with sesame seeds, a little chopped mint, and a few drops of extra virgin olive oil.

Notes

Pause the mixing intermittently while blending, and using a spatula, scrape the mixture from the side of the mixing bowl back into the middle. Continue to blend until smooth.
To store, keep covered in the refrigerator and use with 2-3 days.
Did you make this recipe?Please leave a comment below to help other people.

I’m off for some tea.

Love raw food.

XOXO

Juliette

How to Sprout Quinoa (Quick and Easy)

by 5 Comments

Discover how to sprout quinoa and use it to replace grains like rice and couscous in your raw salads, wraps, with vegetables and more. Nourishing and delicious, quinoa is one of the fastest seeds for sprouting and easy to do.

A jar of sprouted quinoa.

If you're new to sprouting, I recommend beginning with a small amount to see if you like them. For example, I use ¼ cup (45g) of quinoa, which will result in just under ½ cup (68g) of sprouted quinoa.

If I'm doing meal prep for the week, I'll use more.

Sprouting Series

Are you curious about sprouting? If so, then do check out my sprouting series on the blog here to get more familiar with it all.

My other current sprouting recipes include: How to grow broccoli sprouts, how to sprout quinoa, sunflower sprouts, sunflower microgreens, sprouting buckwheat, how to sprout chickpeas, sprouting adzuki beans and how to sprout lentils.

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Step 1 - Rinse and soak

You will need raw uncooked quinoa and a mason jar with a sprouting lid or piece of cheesecloth and rubber band.

Using a fine-mesh strainer, thoroughly wash the seeds in fresh cool water over the sink or a large bowl.

Please give them a really good rinse. Pick out any bits of debris or tiny stones you may find and discard those.

Transfer the seeds into a clean jar or wide-mouthed mason jar and cover the quinoa with plenty of fresh cool tap or filtered water.

Soak them for 30 minutes. You can soak them for longer, 6-8 hours, if leaving them works better for you.

Step 2 - Rinse and drain

Once they have soaked, give them another rinse and drain them thoroughly. I use a fine mesh sieve for this held over the sink and shake off as much water as possible.

It's good practice to ensure it’s not too wet, as this will hinder the sprouting process.

An upturned jar of raw sprouted quinoa.

Step 3 - Leave to sprout

Now pop the drained quinoa into a jar. Cover with either a sprouting lid, piece of muslin or cheesecloth held in place with a rubber band.

Leave it on the countertop upside down in a bowl and tipped at an angle, so that any residual water drains out from the jar.

They'll start to grow a tiny shoot from the seed in 24 - 36 hours.

During this time, remember to give them a rinse and drain every 8 -12 hours with cool water.

I do it more frequently if the weather’s warm to help them stay fresh and to avoid any unwanted bacteria.

Sprouted quinoa.

How to store

Store in a suitable container in the fridge and use it within 3-4 days. Rinse and drain thoroughly before using.

What is quinoa?

Quinoa is a tiny edible ancient seed that is also a pseudo-grain. The plant itself originates from South America and has been cultivated for 5000 years.

For those interested in fermentation, you can also use it to make the fermented tonic rejuvelac which was made famous by Ann Wigmore.

You can find out more about Ann Wigmore from the Ann Wigmore Natural Health Institute.

How long to soak quinoa for sprouting?

I find 30 minutes is reasonable for soaking, although you can leave them overnight if that works better for you. I would try both and see which you prefer.

How long to sprout quinoa?

Quinoa are are the quickest to sprout in about 24 hours or so.

Quinoa sprouts.

Is sprouted quinoa safe to eat?

It is generally regarded as safe to eat, although some people may be allergic (source). Allergic reactions can be due to the saponins (source), which are found mainly in the outer layer of the seeds.

Saponins are also present in seeds such as chickpeas, soybeans and legumes.

These are the natural chemicals that cause their bitter flavour and are one of the reasons it's best to give the seeds a really good rinse before you use them before sprouting and cooking.

You can rid the seeds of most of their bitterness by doing this.

How to use

You can eat them raw once they’ve sprouted. Use quinoa sprouts as a gluten-free alternative to grains such as couscous and rice.

Sprouted quinoa is perfect for making healthy salads, taco's, pilaf's, sushi and soups. You can stuff vegetables with it and much more. You might check out this broad bean sprouted quinoa salad or this Sprouted Quinoa Summer Salad recipe also on my blog.

Adding sprouts to your meals is so easy, and it's also great for any weekly meal prep.

Why is quinoa good for you?

Quinoa is gluten-free and makes a beautiful alternative for those who cannot consume gluten based grains.

It is high in dietary fibre, protein and contains all nine amino acids, the building blocks of protein.

In addition, it's full of vitamins and minerals, including vitamin E, iron, zinc, calcium, folate, magnesium and phosphorus (source). And provides more fibre, protein and fats than many other grains (source).

Can you cook sprouted quinoa?

Yes, and they may take less time and use slightly less water than when using them uncooked. Quinoa should not be consumed dried from the packet without either carefully sprouting it first or ensuring it has been cooked thoroughly, as per the packet instructions.

📖 Recipe

A small jar of sprouted quinoa seeds.

How to Sprout Quinoa

Juliette | Flourishing Kitchen
Discover how to sprout quinoa and use it to replace grains like rice and couscous in your raw salads, wraps, with vegetables and more. 
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :40 minutes
Sprouting Time :2 days
Total Time :2 days 40 minutes
Course: Salad
Cuisine: Raw Vegan, South America, Vegan
Servings :1 batch

Equipment

  • Wide mouthed mason jar
  • Fine mesh strainer or sieve.
  • Piece of cheesecloth and rubber band or a sprouting lid
  • A bowl.

Ingredients
  

  • ½ cup (90g) raw quinoa
  • fresh cool water as needed

Instructions
 

  • Soak Quinoa. Using a fine-mesh strainer, thoroughly wash the seeds in fresh cool water. Pick out any debris or tiny stones and discard. Transfer the seeds into a wide-mouthed mason jar. Cover the quinoa with 2-3 times the amount of cool water and soak for 30 minutes.
  • Rinse and Drain. Rinse and drain the quinoa seeds thoroughly using a fine mesh sieve. You will need to rinse and drain the seeds twice each day, every 8-12 hours, while they're sprouting. This is to keep them healthy, fresh and hydrated.
  • Sprout. Pop the quinoa back into the jar and cover with the sprouting lid. Turn the jar upside down and place at an angle in a bowl, so that any residual water can escape. They'll start to sprout tiny shoots in 2-3 days. Keep out of direct sunlight. Remember to rinse and drain them twice each day (every 8-12 hours).
  • Harvest. After 2-3 days your quinoa should now have grown tiny tails. To harvest, give the sprouts a final rinse and drain well before using. Store in a lidded container in the fridge for 3-4 days.

Notes

Storing
Store in a lidded container in the fridge to keep fresh for up to 3-4 days. I like to give them a rinse and drain to refresh them before using.
How to tell if sprouts have gone bad
If your sprouts spoil, toss them out and start again. Give your sprouts a sniff. Healthy sprouts will smell fresh. It's a good idea to watch over your sprouts as you go and learn how they look and smell during this process, so it becomes familiar to you.
If your sprouts smell funky, not fresh or they if appear slimy, or if you notice a white or off coloured fluffy bits amongst them please throw them out. They're probably spoiled.
See the Food Safety information at the bottom of the blog post for more details.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

How to Sprout Lentils (in 3 easy steps)

by 2 Comments

How to sprout lentils at home in 3 easy steps and liven up your meals. Sprouted lentils are really versatile and can be eaten raw, added to salads, soups, curries, wraps, vegan meatballs and more.

A bowl of lentil sprouts.

With a little patience and 2-3 days you can be sprouting lentils indoors with no special equipment.

In fact I like sprouting lentils with just a bowl, a fine mesh sieve and with fresh cool water for rinsing and draining.

This is all you need to get started once you have those lentils in hand. I use ½ cup / 100g of lentils at a time. Feel free to change the amount to suit your own preference.

Sprouting Series

If you love the idea of sprouting your own food you may like to check out the other articles in my sprouting series, such as: How to grow broccoli sprouts, How to sprout lentils, How to sprout chickpeas, sprouting quinoa, sprouting adzuki beans and sprouting buckwheat groats.

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Dried lentils.

Step 1 - Soak first.

Be sure to use dried lentils produced specifically for sprouting, for best results.

Lentils soaking in a bowl of water.

Give the lentils a good rinse to wake them up, add them to a bowl and top them with at least a couple of inches of fresh cold water.

I typically sprout lentils starting with ½ cup (about 100g) at a time on the countertop, and I leave them to soak for 8-12 hours. They will more than double in size during this time.

I leave them overnight for this part as it's easy, and I don't really have to think about it.

You can lightly cover them with a piece of kitchen towel to keep any fruit flies away. I do that sometimes in summer.

Step 2 - Rinse and drain.

The next step is to rinse lentils thoroughly and then drain them with fresh cold water.

For this, use a fine sieve held over the sink. It's quick and easy. Give them a shake to aerate them, pick out any odd-looking bits, anything off-colour or that you’re unsure about, and discard them. 

Lentils being rinsed with cold water.

Now return the sieve, placing it over the bowl so any excess water will drain off the lentils into the bowl. I like to spread the lentils out so that air can get around them.

Step 3 - Allow them to sprout.

They're all set up now to begin the sprouting lentils process. Soaking loosens the seeds outer coating and wakes them up so that they can start to grow! 

Be sure to rinse and drain them twice each day (morning and evening), more often if the weather is hot. 

A little shoot will start to emerge from the lentils, usually on day 2. Give them a final rinse and drain when they're about 1cm long or so, typically on day 3. 

This is when I like to use them.

Lentils draining in a sieve.

Shake the little beauties up in the sieve and take out any that have not sprouted, any that look discoloured. They should look and smell fresh and have a light crunch to them. 

How to store.

Grab yourself a large plate and a clean kitchen towel or piece of paper towel, and lay the lentil sprouts out over the plate in one single layer. 

Pat them dry gently with a paper towel, then transfer any sprouted lentils that you aren't using straight away into a suitable container with a lid. 

I place a piece of kitchen paper into the bottom of the container first. Warmth and moisture are not our friends when lentil sprouts are concerned. Keep them fresh in the fridge for up to 3 days. After that time, discard any that are left.

FAQ's

Is it safe to sprout lentils?

It's safe to sprout lentils at home when appropriately done. However, like any food, they can and will go bad if you're not careful. 

Bacteria from our environments are opportunistic. Excess water, warmth or heat can spoil your lentil sprouts and make them unsuitable for eating. So you must do these 3 things:

  1. use clean equipment
  2. check them regularly
  3. rinse and drain them thoroughly 2-3 times per day. 

     

I also pay attention to the Food Standards Agency (FSA) recommendation to only keep sprouts for 2-3 days. 

I love eating sprouted lentils when they're at their freshest. This is what I find works best for me, and I haven't experienced any problems doing it this way.

How long does it take to sprout lentils?

From soaking, sprouting lentils typically takes about 2-3 days. I leave mine on the worktop close to the sink so I can keep an eye on them. It’s somewhere cool, temperature wise. You’ll want to avoid putting them near a source of heat so they stay fresh and don’t spoil.

They don’t need to be by a window unless you decide to grow microgreens and you’re looking for an easy light source for photosynthesis.

Do you rinse them with warm or cold water?

I always rinse with fresh cool water. However, I notice that some people use warm water to rinse their lentils. As these lentil sprouts are intended for eating raw I would not using warm water for rinsing, as this may make the lentils more prone to harmful bacteria. So definitely use cool or cold water instead. 

If you're at all concerned about the quality of the tap water in your area, you can use cool filtered water or bottled spring water for rinsing.

How to tell if lentil sprouts have gone bad.

They will smell very unpleasant. Their colour may change to a dull deeper colour than fresh lentil sprouts, and they may look and feel a little slimy or sticky. The best thing to do if you notice any of these changes is not to eat them and discard them straight away. 

Are sprouted lentils good for you?

According to data from MyFoodData.com (source) , the nutritional benefits of sprouted raw lentils show they're packed with nutrients including protein, vitamin c, iron, and phosphorus.

Which lentils sprout?

Be sure to only eat lentils once they've been previously cooked or sprouted first.

Use whole lentils, organic if possible. Split lentils won't sprout.

Yes, whole lentils from the store locally should sprout (I’ve done this myself and they turned out fine).

Please bear in mind that these will have been produced for cooking, as most people buying lentils will be cooking them, not sprouting lentils and eating them raw.

I look specifically for sprouting seeds from a reputable company. Seeds that are produced for sprouting are done so with stricter safety standards, and have a higher germination success rate than regular off the shelf varieties.

I’ve only played with green lentils to date myself but, you can buy organic whole red and black lentils from sprouting stores online.

Check with the retailer or producer if you’re unsure.

Other sprout recipes you may like:

Lentils soaking in a jar.

How to sprout lentils in a jar.

Mason jar method. Using a wide-mouthed mason jar for sprouting lentils will make it easier to remove the lentil sprouts when they're ready when compared to using a regular jar. Find one with a mesh sprouting lid. Holes in the cap allow for easier rinsing and draining and for air circulation.

  1. Pour ½ a cup of lentils into the jar and top with plenty of cool water. Leave them to soak for 8-12 hours. 
  2. Give them a good rinse and drain over the sink and place the jar upside down over a bowl or at an angle on your draining board to allow any excess water to escape. This is to avoid the lentils sitting in water which will make them rot. 
  3. Be sure to rinse and drain lentils 2-3 times each day until they germinate and start to grow a shoot. I like to mine when they're about a centimetre long. You can leave them a little longer if you wish to.

Lentils sprouting in a mason jar.

 

Regular jar method. Yes, you can use a standard jar, too, for sprouting lentils. Make sure it’s a large jar so you can cover the lentils with plenty of water and there’s room enough for them to grow. They will at least double in size. 

For the lid, you can make one by using a piece of muslin/ cheesecloth secured with a rubber band. Use the same steps as above.

📖 Recipe

Sprouted lentils in a ceramic bowl.

How to Sprout Lentils (3 easy steps)

Juliette | Flourishing Kitchen
How to sprout lentils at home in 3 easy steps and liven up your meals. Sprouted lentils are really versatile and can be eaten raw, added to salads, soups, curries, wraps, vegan meatballs and more.
4 from 1 vote
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :15 minutes
Sprouting Time :3 days
Total Time :3 days 15 minutes
Course: Snack
Cuisine: European, Mediterranean, Middle Eastern
Servings :1 serving

Equipment

  • Wide mouthed mason jar
  • Piece of cheesecloth and rubber band or a sprouting lid
  • Strainer or sieve.
  • Bowl.

Ingredients
  

  • ½ cup (100g) Raw green lentils, for sprouting
  • fresh cool water as needed

Instructions
 

  • Soak. Give the lentils a good rinse to wake them up, add them to a bowl and top them with at least a couple of inches of fresh cold water. Leave to soak for 8-12 hours or overnight.
  • Rinse and Drain. The next step is to rinse lentils thoroughly and then drain them with fresh cold water. For this, use a fine sieve held over the sink. It's quick and easy. Give them a shake to aerate them, pick out any grit, odd-looking bits, anything off-colour or that you’re unsure about, and discard. Rinse and drain the lentils every 8-12 hours each day (morning and evening work well).
  • Sprout. Return the lentils to the sieve, placing them over a bowl so any excess water will drain off. I like to spread the lentils out so that air can get around them. Alternatively, place them into you mason jar and attach the lid. Leave to one side out of direct sunlight to sprout, making sure to rinse and drain them ever 8-12 hours to keep them fresh. Your lentil sprouts will be ready in 2-3 days when they have germinated and the shoots are about a centremeter long or more. Give them a final rinse, drain and leave to roughly dry on a piece of paper towel before using.

Notes

Tip:

If you're sprouting lentils with a strainer rather than a jar, lightly place a piece of paper towel over the top to help them to stay clean.

Storing:

Give the sprouts a final rinse and drain them before storing in a lidded container in the fridge. Place a piece of kitchen paper in the container to draw up any excess water and help to keep the sprouted mung beans crunchy and fresh.

Before using:

Check the sprouts before using and freshen them with a quick rinse and drain before adding them to your dishes. Can also be enjoyed as a snack.

How to tell if sprouts have gone bad

If your sprouts spoil, toss them out and start again. Give your sprouts a sniff. Healthy sprouts will smell fresh. It's a good idea to watch over your sprouts as you go and learn how they look and smell during this process, so it becomes familiar to you. 
 
If your sprouts smell funky, not fresh or they if appear slimy, or if you notice a white or off coloured fluffy bits amongst them please throw them out. They're probably spoiled.
See the Food Safety information at the bottom of the blog post for more details.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Courgette Spaghetti w/Broccoli, Lemon, Chilli

by Leave a Comment

Raw courgette spaghetti and long stem broccoli in a creamy hemp seed dressing. Made with fresh parsley, lemon, chilli, capers and sprinkled with vegan parmesan for a rich and tasty lunch or dinner. Super quick, easy and delicious.

Courgette spaghetti with broccoli, finished recipe.
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A quick look at ingredients.

Courgette.

Long stem broccoli.

Fresh parsley.

Vegan parmesan.

Red onion.

Hemp seed hearts.

Lemon juice.

Garlic.

Red chilli.

Capers.

I use raw vegan parmesan in this recipe. It’s straightforward to make. Here’s my 5 minute, three-ingredient recipe to make your own. Psst - it’s terrific!

Courgette spaghetti recipe ingredients.

What goes well with courgette?

Courgettes have a fresh and delicate mild flavour, and they go well with a wide variety of ingredients. I love to use them with Mediterranean flavours and fresh herbs such as basil, tomatoes, lemon, and thyme. 

You can create many dishes using raw courgette and other raw vegetables to replace traditional wheat-based pasta and noodles.

 

How to store.

Raw courgette spaghetti (also known as zoodles or courgetti) can be kept fresh for 2-3 days in a suitable container in the fridge. 

For best results, store your dressings and sauces separately from the raw noodles, then mix them just before serving. 

Spiralised courgette noodles.

 

Recipe Notes.

>> I use one large courgette for this recipe which serves 1, at roughly 300g. Please feel free to use more to suit your preference.

>> The onion, when finely sliced, came to 25g and was two heaped tablespoons.

>> To make the dressing, you'll need to blend dry hemp seeds into a very fine powder with a coffee/spice grinder or a high-speed blender. If the powder isn't fine enough, your dressing will taste 'gritty' rather than smooth and creamy. 

>> I love how easy this savoury dish is to make, and the tangy citrus dressing soaks into the courgette perfectly. The dressing ingredients will make a small amount, and is just enough to give all those gorgeous noodles a light coating. 

>> There's a little heat from the garlic, onion and chilli. Add as much garlic and chilli as you dare to really add some oompf! to this dish. I love its intensity and earthiness just as it is but, when the weather turns colder during the autumn and winter months I like to add in more chilli.

>> The flavours start to balance out when you add this dressing to the big bowl of noodles, the parsley and broccoli, and sprinkle over the parmesan for saltiness. Don’t skimp on the parmesan.

>> If you prefer a less intense dressing, you could add a little sweetness to it by swirling in a teaspoon of maple syrup or date paste. Try not to turn it into something sweet. It's a savoury dish.

ooh, - You could also add a little natural sweetness by serving this dish with a side of fresh sliced tomatoes instead of adding sweetness directly to the dressing.

>> Mix thoroughly before giving it a taste test.

Chopped recipe ingredients.

Recipe features

Raw.

Vegan.

Gluten-free.

Dairy-free.

Full of flavour.

Packed with fibre and natural goodness.

Great for meal prep.

More vegan noodles recipes:

📖 Recipe

A large bowl of courgette spaghetti with broccoli, fresh herbs and diced chilli.

Courgette Spaghetti with Broccoli, Lemon and Chilli.

Juliette | Flourishing Kitchen
Raw courgette spaghetti and long stem broccoli in a creamy hemp seed dressing. Made with fresh parsley, lemon, chilli, capers and sprinkled with vegan parmesan.
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :15 minutes
Total Time :15 minutes
Course: Main Course, Salad
Cuisine: Mediterranean
Servings :1

Equipment

  • Paring knife.
  • Chopping board.
  • Spiraliser or julienne peeler.
  • blender
  • Bowl.
  • Fork and spoon for mixing.

Ingredients
  

  • 1 large or 2 small courgettes.
  • 1 cup (a handful) roughly chopped long stem broccoli.
  • ¼ cup of red onion.
  • 1 small handful of fresh parsley.

Creamy dressing.

  • 2 tablespoons shelled hemp seeds.
  • 2 tablespoons water.
  • 1 tablespoon freshly squeezed lemon juice.
  • ½-1 red chilli.
  • 1 small garlic clove.
  • 1 teaspoon capers in vinegar.
  • salt & pepper to taste.

To serve.

  • 3 tablespoons vegan parmesan, see recipe notes.

Instructions
 

  • Create the courgette spaghetti using a spiraliser (UK spelling) or julienne peeler, then place the noodles into a bowl.
  • With the paring knife, slice the broccoli into bite-sized pieces. Roughly chop the parsley, and add both to the raw vegan noodles.
  • Finely chop the red onion, garlic, and chilli and place them on one side.
  • To make the base of the dressing, pour only the hemp seeds into a blender and blend them into a fine powder. Add the water and lemon juice to the hemp seed powder and either stir or blend again so that it’s all mixed evenly.
  • To finish the dressing, stir through the capers, the finely chopped red onion, garlic, red chilli and now do a taste test. Add salt and pepper to your liking.
  • Pour the dressing over the courgette spaghetti bowl and roughly mix everything through, turning the raw noodles over, so it’s evenly distributed. Sprinkle with a good amount of vegan parmesan to serve.

Notes

Make this tasty raw vegan parmesan in 5 minutes.
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XOXO

Juliette

Courgetti Spaghetti with Vegetables

by Leave a Comment

A fabulous, colourful courgetti recipe with late summer vegetables and a tangy caper vinaigrette. Topped with fresh basil leaves. Healthy, quick, easy to make, vegan and gluten-free.  Totally scrumptious!

Courgetti spaghetti with vegetables, finished recipe.
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What's courgetti made from?

Make courgetti with a courgette. Prepare using a spiralizer or julienne peeler to get their noodle shape. They’re also known as zoodles, zucchini noodles and courgette noodles.

 

Does courgetti need to be cooked?

You can eat courgetti / zoodles without cooking as they're made with courgette, a suitable vegetable for eating raw (it makes excellent raw courgette salads!).

 

Courgetti recipe ingredients.

How to store.

This recipe is best if you serve it straight away, or eat the same day. If you're meal prepping, it's best to store the courgette noodles separately from the vegetables. Then, mix the ingredients together and add the dressing just before serving. 

The reason for this is that courgettes contain water. So you may find that by storing it all as one item, after a few hours a little pool of water will accumulate at the bottom of the dish. However, you can drain the water off before serving. Definitely leave the dressing until the last minute; otherwise, the courgette can turn soggy.

Chopped vegetables.

 

Tips and substitutions.

I use a large courgette for this recipe which serves 1. Please feel free to change the amount to suit your own personal needs and wants.

If you love the idea of spiralizing your own vegetable noodles, you might also consider making them with vegetables like carrot, butternut squash, sweet potato, cucumber, daikon radish and parsnip.

Cherry tomatoes - swap with regular tomatoes, beefsteak tomatoes or sun-dried tomatoes if you have them on hand. I always add a big handful of cherry tomatoes because I love them so much.

Capers and garlic add fragrance and tang to this dish. You can add a little more or less according to your own taste.

Spring onion - swap with finely sliced sweet onion, shallots, or red onion.

Bell pepper - use any colour. This recipe uses sweet yellow bell pepper as it contrasts nicely with the cherry tomatoes and fresh basil.

Fresh basil - use whatever herb you prefer. Dill will work, as will mint or a little fresh thyme, finely chopped rosemary even. Experiment with flavours and add your own favourite mix. 

If you like a sweeter salad dressing, you might add a teaspoon of maple syrup to it before serving.

Recipe ingredients added to a bowl.

📖 Recipe

A big bowl of courgetti spaghetti with diced summer mediterranean vegetables.

Courgetti spaghetti with vegetables.

Juliette | Flourishing Kitchen
A fabulous, colourful raw vegan courgetti recipe with late summer vegetables and a tangy caper vinaigrette. Topped with fresh basil leaves.
Leave a review
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Prep Time :15 minutes
Total Time :15 minutes
Course: Main Course, Salad
Cuisine: Mediterranean
Servings :1

Equipment

  • Paring knife.
  • Chopping board.
  • Spiraliser or julienne peeler.
  • Bowl.
  • Fork and spoon.

Ingredients
  

  • 1 large or 2 small courgettes
  • 1 yellow pepper cheek
  • a big handful of cherry tomatoes
  • a handful of olives
  • 2 small spring onions
  • a handful of fresh basil leaves

Dressing.

  • 1 tablespoon extra virgin olive oil.
  • ½ tablespoon of red wine vinegar.
  • 1 heaped teaspoon capers in vinegar.
  • 1 small clove garlic.

To serve (optional).

  • vegan parmesan or some nutritional yeast.

Instructions
 

  • First, turn the courgette into fine noodles using a spiralizer or julienne peeler. Place them into a bowl.
  • Using the paring knife, dice the yellow pepper relatively small. Remove the stones from the olives and discard them. Slice the cherry tomatoes and olives in half. Keep the vegetables a similar size if you can. Finely slice the spring onions.
  • To make the dressing, finely slice the garlic and turn it into a small bowl. Add the olive oil, red wine vinegar and capers. Give this all a stir to mix the dressing together evenly.
  • Add the vegetables and olives into the bowl of courgette noodles. Pour over the dressing and lightly toss it all together with a fork and spoon. Top with fresh basil leaves before serving. Add salt and pepper to taste.
Did you make this recipe?Please leave a comment below to help other people.

Squash Noodles w/Pesto and Pomegranate (raw, vegan)

by 5 Comments

A beautiful butternut squash noodles recipe with rocket pesto sprinkled with pomegranate seeds. Perfect as a lunch or light dinner.

Butternut squash noodles with pesto.

Butternut squash works really well with something cheesy, like a pesto sauce or an alfredo sauce. It’s pure comfort food.

 

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What are squash noodles?

They’re simply the equivalent to courgetti made using butternut squash instead of courgette.

Butternut squash is rich in fibre, vitamins including A, C, E, B6, thiamin, niacin, calcium, folate, magnesium and more (source).

Other vegetables good for making spiralised noodles include carrot, beetroot, sweet potato, cucumber, daikon radish and parsnip (although I haven’t tried parsnip yet).

 

Prepared recipe ingredients for making butternut squash noodles.

Recipe notes.

Suppose you don’t have a spiraliser (UK spelling). In that case, you can also make them using a julienne peeler or make flat noodles with a mandolin.

I find that 200g noodles with 2-3 tablespoons of pesto plus 2 tablespoons of pomegranate seeds works well per person. As ever, please play with the amounts and use more to suit your own preference.

This recipe makes more pesto than required. Pop any remaining sauce into a lidded container in the fridge and use it within 2 days to keep the remainder fresh. Alternatively, you can freeze it for use on another occasion. 

Personally, I love to add a squeeze of lemon to mine with a tablespoon or so of water, then use it as a dressing over a mighty kale and mushroom salad.

If you like to make your own vegan parmesan, it takes 5 minutes, and you can find an excellent recipe for this here: raw vegan parmesan.

  1. Summer vegetable courgetti.
  2. Courgetti with Tenderstem and Lemon-Chilli Dressing.

📖 Recipe

A bowl of butternut squash noodles with pesto and pomegranate seeds.

Squash noodles w/pesto and pomegranate.

Juliette | Flourishing Kitchen
A beautiful butternut squash noodles recipe with rocket pesto sprinkled with pomegranate seeds. Perfect as an Autumn lunch or light dinner.
5 from 5 votes
Leave a review
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Prep Time :15 minutes
Total Time :15 minutes
Course: Main Course, Salad
Cuisine: Mediterranean
Servings :2

Equipment

  • Sharp knife for cutting and peeling.
  • Chopping board.
  • Spiraliser or julienne peeler.
  • Food processor with an s-blade.
  • Spatula.
  • Large bowl.
  • Tablespoon.

Ingredients
  

  • 1 small butternut squash.
  • 1 large carrot.
  • 4 tablespoons of pomegranate seeds.

Rocket pesto sauce.

  • 20 g / small handful rocket.
  • 40 g / large handful basil.
  • 2 tablespoons of pine nuts.
  • 2 tablespoons nutritional yeast.
  • ½ garlic clove.
  • 100 ml extra virgin olive oil.

Optional.

  • vegan parmesan or nutritional yeast for serving.

Instructions
 

  • Half the butternut squash lengthways. Peel it and remove the seeds. Using a spiraliser or julienne peeler turn the squash and carrot into noodles or ribbons, then place them into a large bowl.
  • To make the pesto, peel, then crush the garlic with a knife and roughly chop. Add the pesto ingredients to a food processor and blend together until evenly combined (roughly 2 minutes). Taste and add a little salt, if it needs it.
  • With the help of a spatula, pour the sauce into a small bowl. Stir some evenly through the noodles 1 tablespoon at a time to your own preference. Sprinkle the dish with pomegranate seeds. Add the garnish as the finishing touch.
  • Optional: Serve with some vegan parmesan or nutritional yeast on the side.

Notes

I love to add a few of the leaves and pine nuts to the dish as a garnish because they look very pretty, so do reserve some for serving if you wish.
Store any leftover pesto sauce in a container (covered) in the refrigerator for up to 3 days or freeze for up to 2 months. Defrost before use.
Did you make this recipe?Please leave a comment below to help other people.

Like this recipe?

I’m off for some tea.

XOXO

Juliette

Peach Melba Overnight Oats

by Leave a Comment

These peach melba overnight oats are the perfect way to start your morning. A beautiful peach breakfast with raspberries, vanilla and hazelnuts. Creamy, delicious, packed with nourishing goodness. 

Peach and raspberry breakfast cereal with chopped hazelnuts and fresh mint.

This recipe is not strictly raw because rolled oats are steamed before being packed.

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What are overnight oats?

A comforting and super-easy breakfast dish made by combining milk with oats and leaving them to soak, usually overnight.

The oats and chia seeds will absorb much of the milk that you use, until they become soft, creamy and almost pudding like.

You can serve this with almost any fruit you can think of to make an excellent healthy breakfast. 

 

What is Peach Melba?

Peach Melba was created by esteemed French culinary chef Auguste Escoffier (source) in honor of soprano singer Dame Nellie Melba, in 1893.

The dish serves lightly blanched, peeled peach halves with vanilla ice cream and a sweet pureed raspberry sauce drizzled over the top.

For many (myself included), this fruity combination with its vibrant colour and soft textured sweetness became a much-desired classic dessert growing up. 

I don't often see it on menus, but I still remember how gorgeous and wonderful it was and have found a few new ways to enjoy those simple flavours at home.

 

How is this recipe different?

This recipe takes the essential flavours, peach, raspberry, and vanilla, and transports them into a breakfast dish made with whole fresh ingredients. 

Adding fresh fruits is so easy, and then all I do is lightly crush some hazelnuts and sprinkle them over the top. 

 

Are overnight oats gluten-free?

Oats are often contaminated with gluten from other food processing done on the same premises.

Therefore, it's become absolutely essential to purchase oats that are certified gluten-free if you have any sensitivity or intolerance to gluten. 

And, of course, do make sure not to add any additional ingredients to your recipe that may contain gluten if you need to stay away from it.

 

Why add chia seeds?

Chia seeds aren't essential for a this recipe. However, adding them will make the dish extra creamy and delicious. 

They also add in more protein and some essential omega-3's. 🤩👩‍🍳

More tasty breakfast recipes:

📖 Recipe

A breakfast bowl with soaked oats, milk and fresh fruits topped with hazelnuts.

Peach Melba Overnight Oats.

Juliette | Flourishing Kitchen
A beautiful peach melba overnight oats recipe topped with slices of fresh peach, raspberries and hazelnuts.
Leave a review
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Prep Time :10 minutes
Soaking time :1 day
Total Time :1 day 10 minutes
Course: Breakfast
Cuisine: United Kingdom
Servings :1

Equipment

  • Chopping board.
  • Paring knife.
  • A jar or container with a lid.
  • Spoon.
  • Breakfast bowl.
  • Tea cloth.
  • Wooden spoon.

Ingredients
  

  • 1 fresh peach, stone removed.
  • 1 handful of fresh raspberries.
  • ½ cup (45g) gluten-free rolled oats.
  • 1 tablespoon chia seeds.
  • 1 tablespoon hazelnuts.
  • 1 tablespoon maple syrup.
  • ¼ teaspoon vanilla extract.
  • 1 cup (240ml) plant milk of your choice.

Instructions
 

  • Add oats to a jar or other suitable container, and top with your favourite plant milk. Add the vanilla extract, maple syrup, and chia seeds, then stir with a spoon until evenly combined. Cover and leave refrigerated overnight.
  • In the morning, take the jar from the fridge and pour the mixture into a breakfast bowl. Slice the peach into segments and add to the bowl together with a handful of fresh raspberries.
  • Place the hazelnuts onto a chopping board. Cover them with a clean tea cloth, and taking a wooden spoon, give the hazelnuts a light tapping so that they break up into rough pieces.
  • Sprinkle the hazelnuts over the bowl and serve. Top with more plant milk as required.
Did you make this recipe?Please leave a comment below to help other people.

Mango, Broccoli and Chickpea Salad Bowl

by 2 Comments

Try this vibrant broccoli and chickpea salad bowl. Serve with a spicy mango lime dressing. Sweet, crunchy and stacked with nutritional greatness. It’s filled with baby greens, cucumber, tomatoes, radishes and mango.

Close up bowl of salad includes chopped mango, broccoli and chickpeas plus a small pot of dressing.

 

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A quick look at the ingredients.

This really is a wonderful recipe and it’s so easy to make. Here are the main ingredients you’ll need. 

  • Baby leafy greens
  • Sprouted chickpeas
  • Long stem broccoli
  • Mango
  • Cherry tomatoes
  • Cucumber
  • Radishes
  • Chilli
  • Hemp seeds
  • Lime

A hemp seed salad dressing.

I love to use hulled hemp seeds in dressings. They blend really well and will make your salad dressings rich and creamy. 

Hemp seeds will also add some healthy omega-3s to your dish. They’re protein-rich and full of nutrients, including magnesium, iron and zinc (source).

Labelled ingredients for broccoli and chickpea bowl recipe.

Watermelon chickpea salad.

Asparagus chickpea salad.

Peach and watercress salad with sprouted chickpeas.

Lemon turmeric sprouted chickpea hummus.

Chickpea pomegranate and rocket salad with hummus.

Other salad dressing recipes:

Recipe variations.

This recipe is super versatile, and you can swap the ingredients for many alternatives. I love to make bowls from leftovers as they make the perfect easy raw vegan lunches. 

As always, do add more leafy greens and chickpeas and change things up to suit your own preferences. But, again, this is just a guide.

Sprouted chickpeas - Swap the sprouted chickpeas for cooked ones, if you like. If you fancy learning how to sprout your own chickpeas, do check out my complete guide here: how to sprout chickpeas.

Baby leafy greens - How about using curly kale or rocket instead?

Long stem broccoli - Calabrese is the more standard variety you see in the UK. Purple sprouting broccoli, when available, will look very pretty in your bowl.

Mango - choose another tropical fruit such as papaya or pineapple.

How to store.

This salad keeps well stored and covered in the fridge, making it great for meal prep. However, you will need to keep the mango and salad dressing separately. And just add both to your salad at the last minute when serving to avoid your greens going soggy.

 

📖 Recipe

A bowl of salad with diced mango, broccoli, sprouts and a dressing.

Mango, Broccoli and Chickpea Salad Bowl with Mango Lime Dressing

Juliette | Flourishing Kitchen
A healthy broccoli and chickpea salad bowl filled with baby greens, cucumber, tomatoes, radishes and mango. Served with a spicy mango lime dressing.
5 from 1 vote
Leave a review
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Prep Time :10 minutes
Total Time :10 minutes
Course: Main Course, Salad
Cuisine: Mediterranean
Servings :1

Equipment

  • A bowl.
  • Small container for the dressing.
  • Paring knife.
  • Chopping board.
  • blender
  • Lemon squeezer.

Ingredients
  

  • ½ cup (50g) cucumber
  • ¼ cup (40g) mango.
  • ½ cup (40g) of long stem broccoli.
  • 6 cherry tomatoes.
  • 3 radishes.
  • 2 cup (60g) of baby leafy greens.
  • ¼ cup (30g) sprouted chickpeas.

Mango lime dressing.

  • ½ a lime.
  • ¼ cup (40g) mango.
  • ½ green chilli , de-seeded.
  • 2 tablespoons hemp seed hearts.
  • 2-3 tablespoons water.
  • ¼ teaspoon cayenne pepper.
  • pinch of salt and pepper, to taste.

Instructions
 

  • Peel and dice the mango, chop the cucumber and broccoli into bite size pieces and half the cherry tomatoes. Finely slice the radishes.
  • Lay the baby leafy greens onto the bottom of a bowl and place the sprouted chickpeas and remaining salad ingredients separately around the bowl, sitting on top of the greens.
  • Juice the lime and pour the juice into the blender. Peel and dice the mango into small pieces. Roughly chop the chilli and then place all the remaining dressing ingredients into the blender and blend until smooth and creamy. Do a taste test and add a little salt and pepper to your liking.
  • Serve the salad with the dressing on the side.

Notes

Replace the fresh sprouted chickpeas with cooked, if preferred.
Did you make this recipe?Please leave a comment below to help other people.

Pomegranate Rocket Salad with Chickpeas and Hummus

by 7 Comments

A light and lemony chickpea salad with pops of sweet, tart pomegranate. A peppery rocket, herb base with diced cucumber, tomato olives and a scoop of rich and creamy fresh hummus to the side. Bursting with flavour!

Pomegranate, rocket salad with hummus.

I made this beautiful pomegranate salad recipe for lunch one afternoon with some leftover hummus and sprouted chickpeas. This literally took about 5-6 minutes to put together, and it's really satisfying.🥗😋💕

 

A quick glance at the ingredients.

You may very well have most of the ingredients at home already as I did. I only popped out to get pomegranate seeds to make this into a quick lunch.

  • rocket
  • parsley
  • baby plum tomatoes
  • cucumber
  • chickpeas
  • hummus
  • red onion
  • olives
  • pomegranate seeds
  • extra virgin olive oil
  • lemon
Rocket and pomegranate salad recipe ingredients.

More chickpea salad recipes:

 

For my latest hummus recipe using sprouted chickpeas: Lemon and Turmeric Sprouted Chickpea Hummus.

 

Recipe variations.

Do feel free to double the number of leafy greens here!

This recipe is just a guide. Change up the amount of ingredients to your own preference. One of the things I love about eating is I don't restrict myself and I add what I like.

Pomegranate seeds - try de-stoned and halved fresh cherries instead. They work beautifully in this chickpea salad.

Sprouted chickpeas - I regularly include sprouted chickpeas in my recipes. Feel free to swap them with cooked ones if you prefer.

For a complete guide on sprouting chickpeas, see my post “How to sprout chickpeas the easy way”. You should allow up to 3 days to sprout chickpeas.

Rocket - watercress leaves will be an excellent swap for the rocket with their slight peppery flavour. You can also add chopped cos lettuce and mix the two to bulk up on leafy greens.

Cucumber - this vegan chickpea recipe uses a regular ol' English cucumber. The tiny mini cucumbers that we see now make a delicious, crunchy substitution if you can get hold of them.

 

Features.

This pomegranate rocket and chickpea salad is:

Quick and easy to make.

Tasty and delicious.

Vegan, gluten-free, dairy-free.

Filled with fibre.

Nutrient-rich.

 

Are pomegranate seeds healthy?

Yes. Ruby red, juicy pomegranate seeds are also known as arils. They're full of fibre and rich in nutrients, including vitamin C, K, potassium, magnesium and phosphorus, among others (source).

Enjoy adding them to breakfast cereal, chia pudding, fruit salad, desserts, salads, juices and smoothies and more.

📖 Recipe

Pomegranate and rocket salad with hummus

Pomegranate Rocket Chickpea Hummus Salad

Juliette | Flourishing Kitchen
A light and lemony chickpea salad with fresh rocket and pops of sweet, tart pomegranate seeds. Filled with diced cucumber, tomatoes, olives, herbs with a scoop of rich and creamy hummus to the side. Bursting with flavour!
5 from 6 votes
Leave a review
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Prep Time :10 minutes
Total Time :10 minutes
Course: Main Course, Salad
Cuisine: Mediterranean
Servings :1

Equipment

  • Paring knife.
  • Chopping board.
  • Large plate.

Ingredients
  

  • 2 cup (40g) or a large handful rocket leaves.
  • ¾ cup (20g) or a small handful of parsley.
  • 6-8 baby plum tomatoes.
  • ½ cup (70g) cucumber.
  • ¼ of a small red onion.
  • 2 tablespoons sprouted chickpeas.
  • a handful of green olives.
  • 1 heaping tablespoon pomegranate seeds.
  • 2 tablespoons hummus.
  • 2 teaspoons extra virgin olive oil.
  • ½ a lemon.
  • Salt & pepper to taste.

Instructions
 

  • Roughly chop the parsley, then mix with the rocket leaves and lay onto a plate, leaving a little space to one side for the hummus.
  • Spread the hummus onto your plate, in the space provided, next to the salad.
  • Half the baby plum tomatoes lengthways and dice the cucumber. Finely slice the red onion.
  • Top the salad greens with cucumber, tomatoes, chickpeas, onion, olives and pomegranate seeds.
  • Drizzle a little olive oil and a little squeeze of lemon over the whole salad to serve. Add salt & pepper to taste.
Did you make this recipe?Please leave a comment below to help other people.

How to Sprout Chickpeas (the easy way).

by 4 Comments

Discover how to sprout chickpeas the easy way, at home in 4 easy steps. Sprinkle them in salads, wraps, curries or make your own sprouted hummus. 

I was a little apprehensive before I tried sprouting chickpeas. Now, I happily sprout every week. So, if you're feeling curious, let me share with you the easiest way I know to do it. 

Each of the 3 stages of sprouting chickpeas.

The process is a simple one that uses a bowl, a sieve, fresh cold running water and a clean covering such as a paper towel or piece of parchment.

Before you start, measure the amount of chickpeas you think you're going to need. I tend to use ½ (100g) a cup of dried raw chickpeas, which yields about just over 1 cup (200g) of sprouts.

Sprouting Series

Are you curious about sprouting? If so, then do check out my sprouting series on the blog here to get more familiar with it all.

My other current sprouting recipes include: How to grow broccoli sprouts, how to sprout quinoa, sunflower sprouts, sunflower microgreens, sprouting buckwheat, how to sprout chickpeas, sprouting adzuki beans and how to sprout lentils.

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Chickpeas soaking in water.

Step 1 - Soak first

Add the chickpeas to a clean bowl and top them with a good couple of inches of cold water. As they are soaking up the water, they will expand, so using plenty of water is essential. 

Leave them out on the countertop to soak for 8-12 hours. For ease, I leave mine to soak overnight. 

Chickpeas being rinsed.

 

Step 2 - Rinse and drain

Rinse and drain them over the sink using fresh, cold, running water. I use a sieve/strainer; you can also use a colander. 

You might give your chickpeas a little shake and a stir whilst you're there to help them aerate. 

Look them over and remove any that are split, damaged, discoloured or that have dark spots. Discard those.

Chickpeas can spoil relatively quickly, so it's important to rinse and drain them well, to help them stay fresh and clean.

Gently throw off any excess water and leave them spread out in the sieve, placed over a bowl to catch the drips. This allows air to circulate underneath.

 

Chickpeas draining over a sieve.

Step 3 - Leave them to sprout

Keep them out of direct sunlight. I leave mine on the countertop and cover them with a piece of kitchen paper or parchment to keep any little bugs away. 

Now you can enjoy watching and waiting while they start to sprout. Their little tails should start to appear over the next day or two.

Rinse and drain your sprouting chickpeas 2-3 times per day with cold water during this period. Please be sure to drain them thoroughly. I do this in the morning and evening. 

If it's hot weather, I'll rinse and drain them for a third or fourth time during the day to keep them all fresh and clean. 

It’s really important that you don’t miss out this step.

 

How to tell when they’re ready

The sprouting process takes 2-4 days and needs only 2 minutes of your time each day until grown and ready to use.

You can tell when they're ready as they will more than double in size and start to grow a little shoot. 

I harvest my sprouting chickpeas when the tails are just a few millimetres long, the width of the chickpea or so, ¼ - ½ an inch long.

Their outer coating may be loose; that's fine. You can discard those or not, and it's up to you. I prefer to leave mine as the jackets add texture, fibre and look earthy and pretty.

 

Step 4 - Rinse and drain to finish

Once sprouted, give your chickpeas one last thorough rinse and drain. Remove and discard any that are discoloured, that have dark spots or look odd to you.

Sprouting chickpeas.

What to do with sprouted chickpeas

Here are some ideas on how to use sprouted chickpeas:

  • sprinkle them over big green salads
  • add them to vegetable bowls
  • use them in wraps
  • turn them into mock tuna salad
  • blend them into raw hummus
  • use them in soups

Chickpea sprouts will keep well for up to 3 days if stored properly. I like to use up sprouted foods quickly as they go bad easily. And after all, most foods are best enjoyed fresh. 

Once you've rinsed and then drained them, place them onto a clean tea towel or some kitchen paper to allow them to dry.  

Space the chickpeas out in one layer, so there's plenty of room for the air to circulate. They will dry faster this way.

How to store

Now place them into a lidded jar and store them in the fridge for up to 3 days. Be sure to rinse them every 8-12 hours and before using to help them stay clean and fresh. If they begin to smell discard them.

Freezing

Yes, you can freeze them. Pop any excess into a suitable container before freezing.  

I defrost them for use the following week and make hummus with them. Note that once defrosted, their texture will be softer, as with most defrosted foods.

More sprouted chickpea recipes:

 FAQ

What to do if you find them too crunchy

If I find my chickpea sprouts a little crunchy I will freeze them quickly then defrost them as this will soften them.

What if I find them hard to digest?

If you find them a little hard to digest, you can also lightly steam them for about 10 minutes so that they soften up a little. Obviously, they'll no longer be raw if you steam them. Sprouted chickpeas aren't for everyone.

Do sprouted chickpeas smell?

Yes, they should have a slightly earthy smell that's mild and fresh. 

How to tell if they spoiled

If you suspect your chickpeas have gone bad, don't eat them. Instead, discard them straight away and clean the bowl and sieve/colander thoroughly before using them again. 

The telltale signs to tell if chickpeas have deteriorated and gone off are usually a strong sour or unpleasant smell. The chickpeas or the shoot may show signs of mould, and they may feel soft or soggy. The pea may have dark spots or their tails can appear darker or dull. Healthy chickpea sprouts will have a bright colour and crisp, crunchy texture.

Can you sprout canned chickpeas?

No. Canned chickpeas have alrerady been cooked, and so they won't sprout. 

To sprout chickpeas, you need to use raw dried chickpeas that have not been heated, pasteurised or processed. It's best to use dried chickpeas marked as suitable for sprouting. I buy them at our local health store.

Please do not eat dried chickpeas that have not been washed and sprouted properly first or cooked.

📖 Recipe

A bowl of chickpeas that have been sprouted.

How to Sprout Chickpeas (the easy way)

Juliette | Flourishing Kitchen
Discover how quick and easy it is to sprout chickpeas at home in 4 easy steps. Sprinkle them in salads, wraps, curries or make your own sprouted hummus. 
5 from 1 vote
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :15 minutes
Sprouting Time :3 days
Total Time :3 days 15 minutes
Course: Snack
Cuisine: European, Middle Eastern
Servings :1 x 200g serving

Equipment

  • Wide mouthed mason jar
  • Piece of cheesecloth and rubber band or a sprouting lid
  • Strainer or sieve.
  • Bowl.

Ingredients
  

  • ½ cup (100g) Raw dried chickpeas
  • fresh cool water as needed

Instructions
 

  • Soak.Add the chickpeas to a clean bowl and top them with a good couple of inches of cold water. As they are soaking up the water, they will expand, so using plenty of water is essential. Leave them out on the countertop to soak for 8-12 hours or overnight.
  • Rinse and Drain. Rinse and drain them over the sink using fresh, running water using a sieve/strainer. You might give your chickpeas a little shake and a stir whilst you're there to help them aerate. Look them over and remove any that are split, damaged, discoloured or that have dark spots and discard those. Chickpeas can spoil relatively quickly, so it's important to rinse and drain them well every 8-12 hours (morning and evening), to help them stay fresh and clean. Gently throw off any excess water and leave them spread out in the sieve, placed over a bowl to catch the drips. This allows air to circulate underneath.
  • Sprout. The sprouting process takes 2-4 days and needs only 2 minutes of your time each day until grown and ready to use. Leave away from direct sunlight to sprout, and cover them with a piece of kitchen paper to keep any little bugs away. Rinse and drain your sprouting chickpeas 2-3 times each day with cold water.
  • Harvest. You can harvest your chickpea sprouts when they have germinated and the tails are just a few millimetres long, the width of the chickpea or more. Once sprouted, give your chickpeas one last thorough rinse and drain. Remove and discard any that are discoloured, that have dark spots or look odd to you.

Notes

Tip:

Their outer skins will softenand loosten while sprouting. You can discard those or not, and it's up to you. I prefer to leave mine as the jackets add texture, fibre and look earthy and pretty.

Storing

Store in a lidded container in the fridge to keep fresh for up to 3 days. I like to give them a rinse and drain to refresh them before using.

How to tell if they spoiled

If you suspect your chickpeas have gone bad, don't eat them. Instead, discard them straight away and clean the bowl and sieve/colander thoroughly before using them again. 
The telltale signs to tell if chickpeas have deteriorated and gone off are usually a strong sour or unpleasant smell. The chickpeas or the shoot may show signs of mould, they may have dark patches, and they may feel soft or soggy. The tails can appear darker and dull if spoiled.
Healthy sprouts which will have a bright colour and crisp, crunchy feeling. See the Food Safety information at the bottom of the blog post for more details.
Did you make this recipe?Please leave a comment below to help other people.

 

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Sprouted Hummus

by 9 Comments

A tasty, easy-to-make sprouted hummus recipe made with fresh chickpea sprouts, lemon, cumin, tahini and garlic. This raw hummus makes a deliciously wholesome, smooth and creamy dip or spread for you to enjoy any time of the day.

Yes, freshly sprouted chickpeas! Using chickpea sprouts gives it a wonderful freshness and earthiness that you just don't get with any other hummus.

A small bowl of hummus with sliced carrots and lemon with fresh parsley and a kitchen cloth nearby.

They make a fabulous alternative to store-bought cooked chickpeas (also known as garbanzo beans), and I love to use them in my raw vegan recipes.

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Why make this recipe

This raw vegan hummus is a fantastic alternative to regular hummus with a light, fluffy texture. Perfect for scooping and spreading and takes 5 minutes to make.

It's oil-free, gluten-free, dairy-free and refined sugar-free. Packed with fibre, protein, vitamins & minerals.

Ways to enjoy hummus

As a dip: Perfect as a raw vegan dip served with carrots, radishes, and cucumber slices.

As a spread: Use as an appetising spread over crackers, in wraps made with large leafy greens such as rainbow chard, cabbage leaves or large leaf kale.

As a salad dressing: Thin out a spoonful or two with a squeeze of lemon juice, some olive oil or water and a little maple syrup. Then, lightly season and stir together before using as a creamy salad dressing over leafy greens.

Top down view of ingredients used to make sprouted chickpea hummus.

 

Recipe Steps

This is a simple five minute recipe with only three steps.

Top down view of a blender containing chickpeas, a garlic clove and some spice.

Step 1 - add the hummus ingredients to a blender.

Top down view of a food processor containing a pale and creamy blended sauce.

Step 2 - blend the recipe ingredients together for about five minutes until it comes together and into a silky smooth dip.

A small dish of herb sprinkled hummus on a plate with sliced lemon and carrots.

Step 3 - pour the hummus into a dish and garnish just before serving.

Ideas for garnishing

For added flavour, texture, and colour, garnish your sprouted hummus just before serving with one or two of the following:

  • A drizzle of extra virgin olive oil for richness
  • A light dusting of sweet or smoked paprika, sumac or turmeric for extra flavour and colour
  • Sprinkle with finely chopped herbs such as coriander, parsley or mint for vibrant green freshness
  • Top with microgreens or sprouts, e.g. alfalfa or broccoli sprouts

Leftovers and storing

Store any leftovers in a sealed container in the fridge for up to 3 days.

TOP TIP 

For extra creamy hummus, remove the outer skins from the chickpeas sprouts before blending.

To do this, simply lay a clean kitchen towel onto your work surface, pop the chickpeas onto it, and then cover. Lightly press the chickpeas with your fingers to loosen their little outer jackets. Remove the towel. Add them to a bowl, then pick the jackets off and discard them.

Sprouting

I really recommend Sprouting to anyone who is even slightly curious, as it's such a simple and delightful way to grow food at home. 

You don't need any special skills to sprout, and there's no special equipment needed to sprout chickpeas. Plus, it takes minimal personal effort. 

So, please give yourself 2-3 days before this recipe to sprout some chickpeas if you have none. I promise it will be worth it!

I sprout a few items on the weekend for the week ahead. All you need is a bowl, water, and a strainer. Then, rinse and drain them 2-3 times per day until you see a little shoot start to grow. For a complete guide, see my post How to Sprout Chickpeas.

Sprouted chickpea recipes you may like

FAQ's

Is sprouted hummus good for you?

Yes, because the sprouting process increases some of the nutritional value of chickpeas, which are the main ingredient in hummus.

Why use lemon juice in hummus?

Lemon juice is used in hummus to help balance out and lift its rich strong flavours, adding freshness and a touch of citrus zing.

📖 Recipe

A small plate with sliced carrots, lemon and a bowl of hummus sprinkled with herbs, spices and drizzle of oil.

Sprouted Hummus

Juliette | Flourishing Kitchen
A tasty, wholesome and easy-to-make sprouted hummus made with fresh chickpea sprouts, lemon, cumin, tahini and garlic. This raw hummus makes a deliciously smooth, creamy dip or spread for you to enjoy any time of the day.
5 from 5 votes
Leave a review
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Prep Time :5 minutes
Cook Time :0 minutes
Total Time :5 minutes
Course: Snack
Cuisine: Mediterranean
Servings :4

Equipment

  • Food processor with an s-blade.
  • Spatula.
  • Tablespoon.
  • Small bowl
  • Paring knife.

Ingredients
  

  • 1 cup (130g) fresh sprouted chickpeas
  • 2 tablespoons tahini
  • 4 tablespoons lemon juice
  • 1 large garlic clove
  • 3-4 tablespoons water
  • ½ teaspoon ground cumin.
  • ½ teaspoon salt

Garnish (optional).

  • a pinch very finely chopped fresh parsley.
  • a pinch sumac
  • a drizzle of extra virgin olive oil

Instructions
 

  • Add the fresh chickpea sprouts with the remaining ingredients (excluding the water) to a food processor with an S-blade and blend until smooth. Pause blending occasionally to scrape down the mixture from the sides with a spatula.
  • Loosen the hummus gradually by adding the water 1 tablespoon at a time during this process to help it turn nice and creamy. Be careful not to add too much water, or you'll end up with a dressing. I typically blend for 3-4 minutes overall.
  • Pour your sprouted hummus into a suitable container and decorate it with fresh herbs, a sprinkle of sumac and a drizzle of extra virgin olive oil (optional) to serve.
  • Store any leftovers in the fridge for up to 3 days in a lidded container.

Notes

Once refrigerated, the hummus will thicken slightly overnight.
Other tasty garnishes options include:
  • A light dusting of sweet or smoked paprika, turmeric or coriander 
  • Sprinkle with finely chopped herbs such as coriander, parsley or mint for vibrant green colour and freshness
  • Microgreens or sprouts, e.g. alfalfa or broccoli sprouts
  • A pinch of sesame seeds, pine nuts or a few sprouted chickpeas.
Checkout the how to sprout chickpeas recipe on the blog and learn how to sprout your own chickpeas.
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Peach and Watercress Salad with Chickpeas

by 7 Comments

 

A mouth watering summer salad made with the sweetest juicy peaches, sliced baby cucumber, mixed greens with peppery watercress and naturally crunchy sprouted chickpeas. Serve with a tangy lemon and sumac dressing. Ready in 5-10 minutes.

 

Peach and watercress salad.

How to tell when peaches are ripe

Fruit is most often harvested way before being ripe, and unfortunately, too hard to eat straight away.

The best way to tell when the peaches are ripe is to pick one up in your hand and lightly squeeze it with your fingers.

You want there to be a bit of softness or ‘give’ in it. They can also be a little wrinkled on their soft, velvet outside. 

 

How to ripen peaches

The best way to ripen them is to place them in a paper bag and leave them on the kitchen counter for a day or two.

Once ripe, place them in the fridge until needed to help them stay fresh and to not over ripen.

 

Recipe ingredients for peach and watercress salad.

Are peaches a superfood?

While they aren’t a “superfood” as such, they’re full of natural sweet goodness that we all love which makes us squeal with delight. 🥰 🌱✨

Specific nutrients include vitamin A, C, potassium, b vitamins and fibre (source).

More sprouted chickpea salad recipes:

Plus:

 

Recipe variations

Here are some suggestions for quick and easy swaps you can make in this peach and watercress salad with chickpeas.

Donut peaches - you can swap them for regular peaches, for nectarines or for any sweet fruit that you like.

Flat peaches do taste sweeter than your regular round varieties and are slightly smaller in size, which is why I suggest using 2 for this recipe. One doesn’t seem like quite enough. (Or maybe that’s my sweet tooth.)

Watercress - I love the pepperiness of watercress salad. It works brilliantly served with sweet fruit. Swap it with rocket leaves, if you like.

Baby cucumber - use regular cucumber if you have it. I love the crunchiness of sliced baby cucumbers.

Sprouted chickpeas - these really are a raw food favourite of mine. It’s easy to swap them with sprouted lentils or just use cooked chickpeas instead.

Fresh herbs - basil and peaches go deliciously with one another but you could also try using parsley or dill. I think they work well too. 😘 🌿

 

📖 Recipe

A large plate with peach and watercress salad with chickpeas and baby cucumber slices.

Peach and watercress salad with chickpeas

Juliette | Flourishing Kitchen
A mouth watering summer salad made with the sweetest juicy peaches, sliced baby cucumber, peppery watercress and naturally crunchy sprouted chickpeas. Serve with a tangy lemon and sumac dressing.
5 from 5 votes
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :10 minutes
Total Time :10 minutes
Course: Main Course, Salad
Cuisine: British
Servings :1

Equipment

  • Paring knife.
  • Chopping board.
  • Large plate.
  • Colander.
  • Small bowl for the dressing.
  • Teaspoon to mix the dressing.

Ingredients
  

  • 1 cup or a big handful of watercress.
  • 1 cup or a big handful of cos lettuce.
  • ½ cup (65g) sprouted chickpeas
  • 2 flat peaches.
  • 1 baby cucumber.
  • 1 tablespoon pumpkin seeds.
  • 2 spring onions.
  • a small handful of fresh basil.

Lemon sumac dressing.

  • juice of ½ a lemon
  • 1 tablespoon extra virgin olive oil.
  • 1 tablespoon maple syrup.
  • ¼ teaspoon dried sumac.
  • A pinch fresh or dried thyme leaves.
  • A pinch salt & pepper to taste.

Instructions
 

  • Roughly chop the leafy greens, then pop them onto your plate to form the base of your salad.
  • Rinse the sprouted chickpeas thoroughly using a sieve or a colander under cold running water, then drain. Dry them on a clean kitchen towel or a piece of kitchen roll.
  • With a paring knife, half the peaches. Remove and discard the stone from each and slice them into thin wedges. I like mine about half a centimeter wide.
  • Dice the cucumber, finely slice the spring onions and tear any larger basil leaves you may have into small pieces.
  • Lay the juicy slices of peach onto your salad greens then top the salad with chickpeas and diced cucumber.
  • Sprinkle the salad with spring onions, pumpkin seeds and basil.
  • To make the dressing, add the dressing ingredients to a small bowl and stir together until thoroughly combined. Do a taste test and alter the flavour to your liking if you need to. Serve your salad with the dressing on the side.
Did you make this recipe?Please leave a comment below to help other people.

 

Asparagus and Pea Salad

by Leave a Comment

A bright and beautiful asparagus and pea salad. This fresh, crisp, vibrant spring salad is made with seasonal asparagus tips, sugar snap peas and sprouted chickpeas. Slather it in a tangy lemon tahini dressing for a sumptuous finish. 

It’s ready in under 10 minutes.

Asparagus and pea shoot salad.

I love the freshness of new asparagus that comes into season in April. Their flavour is delicate and they have a unique aroma. 

Plus of course, they’re incredibly beautiful to look at, don’t you think?

If you like asparagus and haven’t enjoyed them raw, they’re definitely worth trying out. I much prefer them raw like this than cooked. I can’t wait to make this recipe!

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Dietary

This asparagus and pea salad is:

  • gluten-free, 
  • dairy-free, 
  • raw vegan, 
  • oil-free, 
  • Nut-free and
  • easy to put together in under 10 minutes.

Ingredients and Variations

Recipe ingredients for asparagus pea shoot salad.
  • Fresh asparagus comes in white and purple varieties and the traditional bright green. Use whichever you prefer. While I love using whole thin asparagus tips in this recipe. If you can’t find the fine thin asparagus, just halve them lengthways or shave them with a vegetable peeler and enjoy it like that. 
  • Sugar snap peas - I love the crunch and freshness of sugar snap peas in this recipe. However, if you can’t get hold of sugar snap peas, substitute them with a handful of fresh peas instead or mangetout.
  • Chickpea sprout - while sprouted chickpeas are my favourite because of their light flavour and crispness, you could swap them out for cooked chickpeas or use fresh sprouts. Sprouted lentils will work well too here. 
  • Pea Shoots - I love to use baby greens in my salads, especially during spring and summer. I include tender pea shoots for this recipe to compliment the raw asparagus and the snow peas, but most leafy greens will work well in this recipe.
  • Dill - Use fresh dill. If you can't get hold of it, another fresh herb which goes well with peas and asparagus, is fresh mint leaves. You can also use parsley or a little lightly chopped coriander. 
  • Salad Dressing  - I love slathering this recipe in a thick, creamy lemon tahini dressing. If you prefer something lighter, use a vinaigrette or a squeeze of lemon juice and a drizzle of maple syrup.

More Chickpea Sprout Recipes

If you enjoy chickpea sprout recipes, you might also enjoy my Chickpea Peach and Watercress Salad, Watermelon Chickpea Salad or this Chickpea Bowl with Broccoli and a Mango Chilli Dressing. 

These recipes all use chickpea sprouts. However, don’t forget that if you’re just getting started with raw vegan recipes and are not into sprouting yet, you can swap them for cooked chickpeas.

If you want to learn more about chickpea sprouts check out this recipe How to Sprout Chickpeas.

FAQ

When is asparagus in season in the UK?

Although now widely available most of the year in our supermarkets, asparagus is in season for just a few weeks in the UK from Late April until the end of June.

Can I eat asparagus raw?

Yes, you can eat asparagus raw. It’s not as commonly eaten this way compared to cooked. It’s sometimes added to salad recipes shaved beautifully thin.

Is asparagus a healthy food?

Asparagus is a healthy food. It’s an excellent source of fibre, vitamins and minerals including vitamin K, folate, copper, iron, B vitamins, vitamin C, and vitamin E. (source)

📖 Recipe

A salad of pea shoots, asparagus and sprouted chickpeas with baby cucumber slices.

Asparagus and Pea Salad.

Juliette | Flourishing Kitchen
A bright and beautiful asparagus and pea salad. This is a fresh, crisp and vibrant Spring salad made with seasonal asparagus tips, sugar snap peas and sprouted chickpeas.
Leave a review
Print Recipe Pin Recipe Save Recipe
Prep Time :10 minutes
Total Time :10 minutes
Course: Main Course, Salad
Cuisine: Raw Vegan
Servings :1

Equipment

  • Sharp knife.
  • Chopping board.
  • Small bowl for the dressing.
  • A small spoon for mixing the dressing.

Ingredients
  

  • 1 cup or a big handful baby leaf salad greens with pea shoots.
  • 6-8 thin asparagus tips.
  • 1-2 baby cucumbers.
  • 8-10 sugar snap peas.
  • ½ cup (65g) sprouted chickpeas.
  • 2-3 spring onions.
  • small handful fresh dill.

Lemon Tahini Dressing

  • 1 tablespoon tahini.
  • 1 tablespoon maple syrup.
  • 1 tablespoon water.
  • juice of ½ a lemon.
  • 1 small clove garlic, crushed.
  • salt & pepper to taste.

Instructions
 

  • Bend each raw asparagus spear from the bottom, and snap them where they start to break. Discard any woody bottoms.
  • Slice the sugar snap peas into 2-3 pieces each, lengthways.
  • Rinse and drain the sprouted chickpeas. Pat them dry with a piece of kitchen roll or on a clean tea towel.
  • Slice the cucumber into rounds. Finely slice the spring onions and roughly chop the dill.
  • Dress a plate with the pea shoots and baby greens.
  • Arrange the asparagus spears, sliced snow peas, cucumber and sprouted chickpeas on top of the salad leaves. Top the salad with a sprinkle of spring onions and dill.
  • To make the salad dressing, add the dressing ingredients to a small bowl. Mix thoroughly using a spoon until it all comes together into a smooth and beautiful creamy salad dressing. Do a quick taste test to make sure it’s to your liking.
  • Serve your pretty salad with the dressing on the side and reserve any left over for later in the week. Will keep well for 3-4 days if stored in a suitable container and refrigerated.

Notes

Store for up to 3 days in a suitable container in the fridge and keep the dressing seperately. 
Did you make this recipe?Please leave a comment below to help other people.

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.