Grilled lettuce hearts with sprouts
If you like to sprout at home, you need ideas to use those sprouts. These grilled lettuce hearts with sprouts are an excellent option; it’s a warm salad that’s very easy to prepare.
You only need some lettuce hearts, some preserves or smoked foods, such as cod, salmon, or anchovies, for example, and a vinaigrette for dressing.
The vinaigrette is essential because it’s what gives it its special flavor.
Grilled or braised lettuce hearts are a delicacy, easier to digest than raw ones.
Have you never grilled lettuce hearts? I understand, it took me a while, but since I tried it I’m a big fan, satisfaction is guaranteed, and they are easier to digest than raw.
The use of sprouts in salads is very convenient, the reason is that legume sprouts should not be overcooked to be consumed, the ideal is to eat them as they are, to benefit from all their properties.
Remember that the purpose of sprouting is to obtain a food richer in enzymes and nutrients than the original seed and that with cooking, all those beneficial compounds are destroyed.
For this salad I sautéed the sprouted mung beans very lightly, first I sautéed the onion over low heat, when it was transparent, I added the sprouts and sautéed it, just 1 minute, a splash of soy sauce and that’s it.
I’ve already told you this other times, but it’s worth remembering, sprouts have some very interesting nutritional benefits:
- It increases the concentration of nutrients, more vitamins and minerals.
- During germination, antinutrients are eliminated from the seeds, I already told you about them in this entry tells you what antinutrients are.
- Sprouted seeds are digested much better, with a higher concentration of enzymes, which are essential for proper digestion.
- Greater bioavailability, meaning our body will be better able to take advantage of the nutrients in the seeds.
If you want to start sprouting at home, these two entries may interest you:
And if you want more ideas on how to use them, you have them in these posts:
Cogollos a la plancha con judías mungo germinadas
Ingredients
- 200 g cogollos de lechuga (2 cogollos)
- 125 g cebolla blanca (1/2 cebolla)
- 20 g mantequilla
- 1/2 cucharadita aceite de oliva virgen extra
- 100 g judías mungo germinadas
Vinagreta de mostaza, salsa de soja, zumo de naranja y AOVE
- 1 cda salsa de soja
- 1 cda mostaza (si usas dijon, con 1/2 es suficiente)
- 2 cda zumo de naranja natural
- 1 cda aceite de oliva virgen extra
- 25 g anchoas del Cantábrico en aceite de oliva (Puse una anchoa por cogollo, pero puedes usar las que quieras, o cambiar este ingrediente)
Instructions
- Prepara la vinagreta mezclando los ingredientes en un bol y batiendo con un tenedor o unas varillas hasta que emulsione bien.
- En una sartén pocha la cebolla cortada en juliana, con unas gotas de aceite de oliva.
- Cuando la cebolla esté transparente, añade las judías mungo germinadas, también puedes usar lentejas germinadas o la legumbre que más te guste.
- Saltea 1 minuto y añade un par de cucharadas de la vinagreta que has hecho con la salsa de soja, mostaza, zumo de naranja y aove.
- Saltea otro minuto y reserva.
- En otra sartén o en una plancha, asa los cogollos con un poquito de mantequilla, 2 minutitos por cada lado.
- Sirve los cogollos en una bandeja, sazona si lo crees conveniente, (al llevar salsa de soja no va a quedar soso), y añade el salteado de cebolla y germinados por encima, salsea con la vinagreta que tienes reservada y espolvorea con semillas, las de sésamo tostado son ideales.
- Disfrutas los cogollos tibios, es una ensalada deliciosa y diferente.