By Lisa M. Pressey
Every component in this summer vegetable bowl lends its own unique phytonutrient. You can use any combination of vegetables you wish, which makes it a very versatile meal or side dish. Ultimately, this dish can be eaten any time of the day. The real star of this summer vegetable bowl is the pea sprout, due to the amount of nutrients it offers. Sprouts make a great addition to soups, salads, or over vegetables.
A pea sprout may look minuscule, however, they contain a huge amount of essential vitamins and minerals. For instance, you receive fiber, protein, vitamin A, vitamin C, and vitamin K to name a few. Pea sprouts are nutrient dense foods packed with antioxidants. As a result, eating nutrient dense foods helps our body defend against free radicals that can damage our cells. Since free radicals contribute to chronic diseases such as, cancer, cardiovascular issues, and inflammatory problem, clearly, this nutrient dense food should not be overlooked.
What is a Sprout?
When exactly is a plant considered a sprout? Sprouts are the first stage a plant hits in its lifecycle. They are generally grown in water and are ready to eat in 2-3 days. You consume the entire plant which includes the shoot and the tiny leaves on top. Sprouts can be grown indoors at home and you can enjoy them year round.
There are several types of sprouts to choose from such as, broccoli, crunchy(mung bean, lentil, and adzuki bean), alfalfa, chickpea, soybean, and others. Furthermore, sprouts offer several health benefits. They are low in calories, high in vitamins and minerals, help with weight loss, maintain blood sugar levels, promote heart health, anti-inflammatory properties, and anti-cancer properties.
INGREDIENTS
- 1 tablespoon of oil or margarine
- 2 small red peppers, diced
- 1/2 vidalia onion, chopped
- 5 baby bella mushrooms, sliced
- 1/2 cup pea sprouts
- handful of chia seeds
- salt, to taste
- pepper, to taste
DIRECTIONS
- Heat oil in a pan over medium heat.
- Cut up the peppers, onions, and mushrooms, then add them to the pan. Saute until soft, about 5 minutes.
- Add salt and pepper to taste.
- Remove from the pan, then top with pea sprouts and chia seeds. Serve immediately.
- Optional – If you wish to have it with eggs make them in a separate pan. Put some eggs in a small bowl, beat, then add a little water and incorporate.
- Put a small amount of margarine in the pan, then add the eggs and cook to desired doneness. Serve immediately.
OPTIONAL
Adding eggs, kimchi, seeds, or grits with the vegetables to make it a more satisfying meal.
If you’re looking for an easy plant based meal, here it is. Obviously you can keep it simple with just vegetables and sprouts. On the other hand, you can add some additional foods to kick it up a notch. Kimchi aids in digestion because it is fermented. Chia seeds offer all kinds of nutrients. Eggs add some more protein. Everything on this plate is packed with nutrients that will help stave off chronic disease. Perhaps now you can see why plant based diets are rapidly gaining popularity.