Recipes for creative dishes with seeds and sprouts


It’s not for nothing that seeds and sprouts are such a hit in the kitchen. Tasty, nutritious, fresh and crunchy, the superfoods add wel­come variety to any meal. How to be creative as you incorporate the power-packed young plants into your daily cooking.

The diversity of seeds and sprouts

Cress sprouts, sunflower seeds and pumpkin seeds have been popular flavour-enhancing ingredients in soups, salads and sandwiches for years. But the little powerhouses are much more diverse than many people realise. In addition to the well-known classics, there are many other healthy sprouts, seeds and kernels in lots of different shapes, colours and also tastes.

Do you know sunflower sprouts, for example, with their crunchy texture? Or have you ever tried hemp seeds? No? Then take inspiration from these 4 tasty recipes with their fresh ideas for livening up your daily diet.

Durum wheat fries with sunflower sprout mayonnaise recipe

  1. Put the durum wheat flour, salt, black pepper and a tablespoon of oil in a bowl and mix until the mixture comes together.
  2. Add water and knead into a soft dough.
  3. Cover the dough and let it rest for 5 minutes.
  4. Add more water to the dough if necessary.
  5. Place the dough in the fridge for another 5-10 minutes, remove and knead well.
  6. Roll out the dough with a rolling pin and cut into the desired shape. The durum wheat fries are now ready to be deep-fried.
  7. Heat the oil in a wok. Add the fries and deep-fry until golden.
  8. Drain on absorbent paper and the fries are now ready to enjoy.


  • 180g fine durum wheat flour
  • 1 tsp. salt
  • 1/4 tsp. black pepper (ground)
  • 1/ 4 tsp. turmeric powder
  • 2 tbsp. oil
Durum wheat fries with sunflower sprout mayonnaise recipe
This recipe for durum wheat fries with sunflower sprout mayonnaise serves 6 and preparation takes 30 minutes.

Sunflower sprout mayonnaise

  1. Put the garlic, sunflower sprouts and oil in a blender and blend for about 3 minutes or until the oil is a nice green colour.
  2. Pour through a fine sieve. Set the strained green oil aside and discard the residue.
  3. In the same blender, blend the vinegar, horseradish and soya milk for about 1 minute. Then slowly add the green oil until the consistency is thick and creamy.
  4. Taste and season with salt as required.


  • 300ml sunflower oil
  • 2 handfuls of sunflower sprouts
  • 1 garlic clove
  • 100ml soya milk
  • 1 tsp. white wine vinegar
  • 1 tbsp. grated horseradish

Hemp seed cracker recipe

  1. Pre-heat the oven to 160°C.
  2. Put all the ingredients in a bowl and mix. The mixture will be quite liquid. Leave to rest for 10 minutes until the mixture starts to thicken. But be careful. If it rests too long, it will be difficult to spread on the tray.
  3. After the mixture has thickened, stir a few more times and transfer to a non-stick baking mat (or oiled baking paper).
  4. Place the baking mat or paper on a baking tray. Using a rubber spatula, spread the cracker mixture as evenly as possible on the baking tray. The aim is to get an even thickness.
  5. Place the baking tray in the middle of the oven. Bake for 50-60 minutes.
  6. Turn the oven off, remove the tray from the oven, turn the cracker over and replace in the oven.
  7. Bake the cracker for a further 15-20 minutes in the cooling oven until the crispness is even. It will become even crispier once it starts to cool.
  8. Break into individual crackers and garnish with blue cheese, pear and rocket.
Hemp seed cracker recipe
The crispy hemp seed crackers take 20 minutes to prepare and 60 minutes to bake. The recipe serves 6.


  • 90g almond flour
  • 90g hemp flour
  • 65g sunflower seeds
  • 65g chia seeds
  • 65g hemp seeds
  • 1 tsp. sea salt
  • 2 tbsp. olive oil
  • 250ml water

Pea soup with puffed buckwheat and pea sprouts

  1. Chop the onions and sauté in the margarine. Add the peas and stir until covered in the margarine. Deglaze with the vegetable stock and leave to simmer for a few minutes.
  2. Add the basil or mint and blend with a hand mixer.
  3. Add the oat cream and heat. Season with salt.
  4. Garnish the soup with pea sprouts and puffed buckwheat.


  • 1 chopped onion
  • 2 tbsp. margarine
  • 400g peas (podded)
  • 1l vegetable stock
  • 1 bunch basil or mint
  • 100ml oat cream
  • salt
Pea soup with puffed buckwheat and pea sprouts
Pea soup with puffed buckwheat and pea sprouts: serves 6. Preparation takes around 45 minutes.

Puffed buckwheat

  1. Heat a deep pan over a medium-high heat until the pan almost smokes.
  2. Pour in enough raw buckwheat grains to cover the bottom of the pan in a single layer without over­lap­ping. Lower the heat to medium, cover the pan and shake. Shaking the pan ensures that the seeds don’t burn and also stirs them around to make them pop.
  3. Because the grains are so small, they don’t need long to heat up and should start to pop almost im­me­di­ate­ly. As soon as the popping stops, place the grains on a baking tray to cool.

Quiche with caramelised nettle seeds

  1. Preheat the oven to 160°C.
  2. Place the flour, sugar and salt into a large bowl and mix.
  3. Add the cold diced butter and water. Knead with your hands until the dough starts to come together. Place on a working surface and knead again until you have a smooth dough.
  4. Form the dough into a flat disk, wrap in cling-film and leave for 30 minutes in a cool place.
  5. After cooling, place the dough between two pieces of baking paper and roll out to a thickness of around 5mm.
  6. Take a baking tin and press the dough firmly into the base and sides of the tin until an even shape is formed.
  7. Prick the base with a fork several times and bake blind at 200°C for around 20 minutes.


  • 250g white flour
  • 20g sugar
  • 1/2 tsp. salt
  • 120g cold vegan butter, diced small
  • 5 tbsp. cold water
Quiche with caramelised nettle seeds
The vegetable quiche recipe serves 6. It takes 35 minutes to prepare and 70 minutes in total to bake.

Chickpea filling

  1. Clean the vegetables and cut into around 5 x 5mm-sized dice.
  2. Heat a little plant oil in a pan, add the vegetables and sauté on a medium heat for a few minutes.
  3. Place the chickpea flour, water and herb mix in a bowl and stir with a whisk.
  4. Put the vegetable stock into a pan and bring to the boil. As soon as it’s boiling, slowly add the chickpea mixture, stirring constantly.
  5. Leave to simmer for 5-6 minutes on a low heat, stirring frequently. The mixture will become fairly thick.
  6. Mix the vegetables into the chickpea mixture and scoop into the prepared quiche base.
  7. Bake in the oven at 220°C for 20-25 minutes.


  • 120g chickpea flour
  • 240ml water
  • 480ml vegetable stock
  • 1/2 tbsp. onion powder
  • 1 tbsp. rolled oats
  • 1/2 tsp. smoked paprika
  • 1 pinch black pepper, turmeric and chilli flakes
  • 500g seasonal vegetables

Caramelised nettle seeds

  1. Pre-heat the oven to 120°C
  2. Mix all the ingredients in a small bowl. Spread on an oiled baking tin lined with foil.
  3. Bake uncovered for 45-50 minutes, stirring occasionally until the seeds are well glazed. Leave until fully cooled. Break into pieces.


  • 120g fresh nettle seeds
  • 45g brown sugar
  • 1/4 tsp. salt

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