Clockwise from top right: Alfalfa, snow pea shoots, popcorn shoots, peppercress, mung bean, garlic & clover, radish

Tender and fresh tasting, the sprouts and shoots of a variety of plants are an increasingly popular way to add intrigue to the plate. Stemming from beans, herbs and even hearty vegetables, sprouts and shoots are harvested to add crunch and subtle flavor to proteins, sandwiches and salads.

Sprouts are the result of seeds germinated anywhere from three days to a week. Shoots are a little older (and more flavorful), starting at three to four weeks. Both products are often referred to as “microgreens” and are available through distributors and specialty produce farms.

Most sprouts (and many shoots) are grown hydroponically in clear plastic containers (in which they are shipped), while other microgreens such as cress, edible weeds and microherbs may be planted in soil and harvested after they’ve reached a desired size. Both, however, should be washed before using. Swish sprouts and shoots in a bowl of cold water, drain and trim as necessary. Use washed greens immediately; store others for no more than a few days, loosely wrapped, in the refrigerator.

Alfalfa: Typically grown hydroponically, these seeds are soaked in water and allowed to sprout in individual containers for 2-5 days. They have a slightly nutty flavor and crunchy texture, and most commonly join salads, grilled proteins or sandwiches and wraps.

Mung bean: Most popular in Chinese cuisine, Mung bean sprouts are short, silvery white sprouts with small light yellow leaves that deliver a juicy crunch and clean, sweet, nutty taste. Like most sprouts, cooking diminishes their texture and flavor. Mung bean sprouts are best raw in salads, sandwiches, summer rolls or as a garnish for Asian soups.

Radish: Typically grown hydroponically, radish sprouts resemble larger alfalfa sprouts: They have thin, round, linen-white stalks topped with deep-green heart-shaped leaves. Use them to lend a peppery bite to sandwiches, salads or stir fries.

Pea: Available in a wide variety (e.g. sprouts to shoots, and the widely used snow pea shoots and tendrils), pea shoots range 2-6-in. long with richly green, fleshy petals. These sturdy shoots are delicious stir-fried, or incorporate them into side dishes to add color and fresh flavor, either raw, steamed or in quick sautés with other spring vegetables.

Peppercress: A member of the cress family, peppercress is a short, tiny-petaled green with a deep color, surprisingly hot flavor and classic crunch. Use liberally in spicy salad mixes (or as part of a cress blend), add to soups at the end of cooking, or simply use as a delicate garnish to accompany meats and fish.

Popcorn: This shoot from untreated popcorn is available in a pale yellow or green color, and a variety of lengths. The tender leaves taste intensely reminiscent of sweet corn, and should be used sparingly or with appropriate foils. They add contrast and flavor to salad mixes or slaws. Add shoots to Latin-inspired sandwiches or wraps that include spicy black beans or salsa. They also make a striking garnish. 

Broccoli: Fresh tasting and popular with health-conscious diners. Use in salads, bean salads and ceviches.

Onion: Delicate onion flavor; a great companion to burgers, tacos and salads. It is especially good with avocados.

Clover: Similar to alfalfa in taste and appearance.

Dill: An herbaceous flavor good with tuna and egg salads.

Garlic: Flavorful without the heat; excellent sandwich topper.

Sunflower: Mild and sweet with a crunchy consistency. Pumpkin: Eat raw or lightly toast; use in salads, soups and bread.

Wheat berries: The most full-flavored of the grain sprouts, these cook quickly and can be used in recipes calling for whole grains.