Broccoli, a common cabbage of the Brassicaceae family (also known as the Cruciferae family), is the subject of a great deal of scientific research, especially in the form of sprouted seeds. It contains glucoraphanin, the precursor of sulforaphane, which we will discuss below.
It is found above all in sprouts eaten raw, because the enzyme myrosinase, which is responsible for forming sulforaphane from glucoraphanin, is destroyed by heat (as are all enzymes, for that matter). If you prefer your broccoli cooked, a cooking tip however is to sprinkle it with freshly ground mustard seeds to reintroduce myrosinase after cooking.
The seeds we offer through our supplier have been tested for their germination capacity.
What is the nutritional value of broccoli sprouts?
According to the International Sprout Growers Association, an 85-gram serving of broccoli sprouts ( 2 ):
- Calories: 35
- Carbohydrates: 5 grams
- Fibre: 4 grams
- Protein: 2 grams
- Fat: 0.5 grams
- Vitamin C: 60% of the daily value (DV)
- Vitamin A: 10% of the DV
- Calcium: 6% of the DV
A single serving of these sprouts provides 60% of the daily value of vitamin C, which contributes to the normal function of the immune system and to the protection of cells from oxidative stress.
In addition, they contain sulforaphane, a compound derived from glucoraphanin.
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Organic Broccoli Seeds
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Precautions with broccoli sprouts
As with any sprouting of seeds, it is important to wash your broccoli sprouts thoroughly before eating them.
If you are currently undergoing treatment, ask your doctor or a healthcare professional for advice before eating them regularly.
How to eat sprouted broccoli?
Eating broccoli sprouts is a simple way to vary your dishes. They can be eaten in many ways; here are a few ideas:
In a salad: You can add broccoli sprouts to a vegetable salad for a crunchy texture and a slightly peppery flavour.
In a smoothie: Add a handful of broccoli sprouts to your smoothie for a vegetal, slightly peppery note.
In an omelette: To add flavour and texture to your omelette.
As a garnish: Broccoli sprouts can be used as a garnish for soups or main dishes.
In a sandwich: Add broccoli sprouts to your sandwich for extra texture and flavour.
What foods go well with broccoli seeds?
Broccoli seeds are versatile and can be combined with a wide variety of foods. They can be quite bitter, so it is important to balance their taste and flavour by combining them with other ingredients such as: salads, smoothies, fruit and vegetables, main dishes as a garnish, your snacks by toasting them and mixing them with other nuts or seeds, and finally they can be turned into a sauce or dip.
The full range Sprouted seeds
Biovie offers 24 varieties of organic sprouting seeds, produced since 1896 by our Italian supplier Geo Bavicchi, and every batch is tested before it goes on sale (germination rate above 95% required). Radish, fenugreek, sunflower and alfalfa sprout the fastest and most easily for beginners, in 3 to 5 days on a windowsill. To discover several varieties without making a mistake, the packs (The 3 Radishes, The Essentials, The Pep's Seeds...) are a good starting point, before choosing your varieties individually. The range also covers microgreen seeds to grow on a substrate, and sprouters to get started without unnecessary equipment., 46 products
Discover the full range
How to make broccoli sprouts?
Here are the steps for making broccoli sprouts:
Rinsing: Start by carefully rinsing the broccoli seeds under running water to remove any impurities and dirt.
Soaking: Place the broccoli seeds in a glass jar or a sprouter and cover them with water. Leave them to soak for about 4 to 6 hours.
Rinsing and draining: After soaking, drain the water and rinse the broccoli seeds in clean water. Drain well.
Sprouting: Place the broccoli seeds in a sprouter or a tilted glass jar so that the water can drain off. Rinse them twice a day for about 4 to 6 days. Keep the sprouter in a cool, dark place. For easier growing, you can use our automatic Easygreen sprouter, available from BIOVIE to buy or to rent.
Harvesting: After 4 to 6 days of sprouting, the broccoli seeds should have germinated and produced green shoots. Rinse them one last time and store them in an airtight container in the fridge until you are ready to eat them. It is important to note that sprouts should be eaten quickly to prevent bacteria and mould from growing.
