Sprouts are a nutritious and versatile vegetable that can be used to make a variety of dishes. Many people are unfamiliar with cooking sprouts, but they can be used to make delicious “wings” that are crunchy, flavorful, and fun to eat. In this article, we will walk through the steps for turning sprouts into tasty little wings that can be a healthy plant-based appetizer or snack.
What are sprouts and their benefits?
Sprouts are simply germinated seeds of beans, grains, nuts, or vegetables. Some common sprouts include alfalfa, mung bean, lentil, radish, broccoli, and many more. Sprouting brings out certain nutritional and health benefits:
– Increased vitamins and minerals: Sprouting increases the bioavailability of vitamins and minerals like vitamin C, folate, magnesium, and zinc in sprouts compared to unsprouted seeds. The sprouting process enhances the nutritional value of the seeds.
– More proteins: Sprouting breaks down complex proteins into simpler, more digestible amino acids. This improves the quality of protein in sprouts.
– Prebiotics: Sprouts contain insoluble fiber that promotes gut health by feeding healthy bacteria in the intestines. The indigestible carbohydrates in sprouts act as prebiotics.
– Low calories: Sprouts are low in calories, while being dense in nutrients and fiber. One cup of sprouts contains only 30-40 calories. This makes them a healthy, low-calorie food choice.
So sprouts are not only delicious, but also deliver significant nutritional and health advantages. Their vitamin content, proteins, and prebiotics make them a superfood.
Choosing the right sprouts
Many different sprouts can be used to make wings, but some work better than others. The best sprouts for wings are:
– Mung bean sprouts: These are the most common sprouts used. They have a nice crunch and nutty flavor.
– Lentil sprouts: Lentil sprouts hold their shape well when cooked. They have an earthy taste.
– Alfalfa sprouts: Alfalfa sprouts are small and add texture. They have a mild flavor.
– Radish sprouts: These add a peppery note and color contrast.
– Pea shoots: Pea shoots are not sprouts, but baby pea plants. They resemble alfalfa and add green color.
The small size and crunch of these sprouts gives the consistency of wings. Avoid large sprouts like broccoli or sunflower, which may fall apart when cooked. For best results, use a mix of 2-3 sprout varieties.
Ingredients
To cook a batch of sprout wings for 4-6 servings, you will need:
– 2 cups mixed sprouts
– 1⁄2 cup all-purpose flour
– 1⁄2 cup breadcrumbs
– 1 teaspoon paprika
– 1⁄2 teaspoon salt
– 1⁄4 teaspoon pepper
– 2 eggs
– 1⁄4 cup milk
– Olive oil for frying
For the sauce:
– 1⁄4 cup honey
– 3 tablespoons soy sauce
– 1 tablespoon ketchup
– 1 teaspoon mustard
– 1 garlic clove, minced
Prep the sprouts
Start by prepping the sprouts:
1. Rinse the sprouts thoroughly to remove any dirt or debris.
2. Drain well and pat dry with paper towels or a salad spinner. Remove any thick stems or discolored pieces.
3. Cut larger sprouts like lentils in half. Keep alfalfa and radish sprouts whole.
4. Mix all the sprouts together in a bowl.
Bread the sprouts
Breading gives the sprouts a crisp coating just like wings. Set up a breading station:
1. Place the flour in one shallow bowl. Season with a pinch of salt and pepper.
2. In another bowl, beat the eggs. Add the milk and whisk together.
3. In a third bowl, combine the breadcrumbs, paprika, salt and pepper.
4. Dredge the sprouts in the flour and shake off any excess.
5. Dip them into the egg wash, allowing any excess to drip off.
6. Finally, coat the sprouts in the breadcrumb mixture, pressing gently so it adheres.
7. Transfer the breaded sprouts to a plate. Cover and refrigerate for 30 minutes to help the coating set.
Fry the sprouts
1. Pour 1-2 inches of olive oil into a heavy bottomed skillet or Dutch oven. Heat to 350°F.
2. Working in batches, fry the sprouts for 2-3 minutes until crispy and golden brown, flipping once.
3. Transfer to a paper towel-lined plate to drain.
4. Repeat with remaining sprouts.
Frying in batches prevents overcrowding so the sprouts crisp up nicely. Let the oil return to 350°F between batches.
Make the dipping sauce
While the sprouts fry, make the dipping sauce:
1. In a small saucepan, combine the honey, soy sauce, ketchup, mustard, and garlic.
2. Heat over medium, stirring frequently, until warmed through.
3. Remove from heat and pour into a bowl.
Toss the sprouts in the sauce
1. Transfer the fried sprouts to a large bowl.
2. Add 2-3 tablespoons of the dipping sauce.
3. Gently toss to coat the sprouts.
4. Add more sauce if desired.
Tossing the sprouts in the sweet and savory sauce gives them an extra layer of sticky, finger-licking flavor, just like chicken wings.
Serve Immediately
These crispy sprout wings are best enjoyed fresh from the fryer. Serve hot with extra dipping sauce on the side for dunking. Garnish with chopped scallions. Offer ranch or blue cheese dressing for dipping too.
Some delicious side options include carrot sticks, celery sticks, and fresh sprout salad.
Tips for the Best Wings
– Make sure the oil is hot before frying. The high heat helps seal in moisture and makes the coating extra crispy.
– Let the breaded sprouts rest before frying. This helps the coating adhere better so it doesn’t fall off in the oil.
– Don’t overcrowd the pan when frying. Cook sprouts in batches for even cooking.
– Use a combo of sprouts for different colors and textures.
– Toss in just enough sauce to coat. Too much will make them soggy.
– Keep cooked sprouts in a warm oven until ready to serve if not eating right away.
Storage
The fried sprout wings are best eaten right after cooking. Leftovers can be refrigerated in an airtight container for 2-3 days. Reheat in a 350°F oven until warmed through and crispy.
The dipping sauce will keep refrigerated for 5-7 days.
Other Ways to Enjoy
While this recipe breads and fries the sprouts for a wing experience, you can also enjoy sprouts:
– Raw in salads, sandwiches, and wraps
– Sauteed or stir-fried with olive oil, garlic, and spices
– Added to omelets, frittatas, and scrambled eggs
– In soups, like ramen, miso soup, or wonton soup
– Roasted at 400°F tossed in oil, salt, and pepper
Sprouts are endlessly versatile. Their mild flavor and crunchy texture make them perfect in so many dishes.
Nutrition Information
| Serving size | 1 cup |
|---|---|
| Calories | 220 |
| Carbohydrates | 27 g |
| Protein | 8 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Fat | 11 g |
| Saturated fat | 1 g |
| Sodium | 430 mg |
Nutrition for fried sprout wings is estimated per 1 cup serving. Exact amounts will vary based on specific ingredients used. Sprout wings are high in carbohydrates and fiber from the breader coating. They contain moderate calories, fat, and sodium from frying. Overall, sprouts are packed with vitamins, minerals, and phytonutrients that make them a healthy, plant-based snack when consumed in moderation.
Substitutions
Customize these crunchy sprout wings with your favorite flavors:
– Coat sprouts in Italian breadcrumbs, ranch dressing, and parmesan instead.
– Use buffalo wing sauce instead of the honey mustard sauce.
– Add cayenne and smoked paprika to the breading.
– Use light coconut milk + flour instead of eggs for vegan/dairy-free option.
– Bake them in the oven at 400°F instead of frying to reduce calories.
– Coat in cornflake crumbs or panko for extra crunch.
Conclusion
Sprout wings make an awesome plant-based appetizer or snack that is crispy, saucy, and delicious. Bread and fry up a mix of nutritious sprouts for a fun twist on wings. Coat in a sweet and tangy sauce for maximum finger-licking enjoyment. Serve these healthy veggie wings at your next game day party or potluck. With creative seasonings and sauces, you can put a spin on sprouts to make them into a more exciting treat. Crunchy, crowd-pleasing sprout wings are proof that eating healthy doesn’t have to be boring.