Warm Sprouted Peas and Broccoli Salad Recipe

Prepare sprouts in a conventional manner by wilting vegetables in fat of your choice.

From "Eat Right"
January 2018

  • This dish can be sauteed, stir-fried, or cooked in butter.
    Photo by Jenny Zarines
  • โ€œEat Right,โ€ by Nick Barnard offers 130 delicious and wholesome recipes that embrace the use of good fats from pastured animals and raw dairy, alongside local and seasonal produce.
    Cover courtesy Kyle Books
  • Nick Barnard co-founded London-based Rude Health with his wife in 2005. Rude Health produces supremely nourishing oatmeal, granola, muesli, and snacks as well as grain and nut milks. The company has won numerous awards for taste and ethical standards.
    Photo by Jenny Zarines

Total Hands-On Time: 20 min

Yield: 4 Servings

A primer to the current traditional food movement, Eat Right: The Complete Guide to Traditional Foods, with 130 Nourishing Recipes and Techniques (Kyle Books, 2017) by Nick Barnard, offers achievable and simple ideas, recipes and advice on how to be fully nourished by traditional foods in a modern world. Today more people want to know where their food comes from and are interested in more traditional methods of cooking, which is at the heart of Barnard’s debate on food production and consumption. The following excerpt is from Chapter 6 “Vegetables and Sides.”

We all yearn for fresh food. And there’s nothing quite so vigorous, appealing, and tasty as freshly harvested spring vegetables and salads. What is so wonderful about sprouting your own vegetable seeds and legumes for salads is that you can enjoy this spring-like energy all year round. Sprouted peas provide amino acids, fiber, minerals, and carbohydrates, as well as vitamins A and C. Purple and white sprouting broccoli is also wonderfully nutritious, and being hardy, will survive frosts and snow. It is particularly welcome in the late winter/early spring, between Brussels sprouts and first spring cabbage. Choose very fresh, short, and tender-stemmed sprouting broccoli, or discard ruthlessly the fatter, woody stems.


• As much extra virgin olive oil, lard, ghee, or coconut oil as you like
• 3 to 4 large handfuls of short-stemmed, very young and fresh sprouting broccoli
• 1-1/4 cups sprouted organic peas
• A bunch of flat-leaf parsley, coarsely chopped
• Sea salt flakes and freshly ground black pepper


1 Melt/heat your favorite fat in a wok or frying pan over medium heat. I prefer a slightly caramelized ghee as this adds a subtle nutty flavor.

2 Throw in your sprouting broccoli and sauté quickly, tossing and turning; after a few minutes add the peas. Continue to toss and turn lightly for a minute or two. Pour over any remaining fat and mix the parsley into the salad.

3 Season as you see fit. Serve warm or at room temperature.


• Sauté some bacon and lightly cook your sprouted peas in its fat.

• Stir-fry some coarsely chopped mushrooms — especially chanterelles — add some crushed, coarsely chopped garlic, before adding your sprouted peas. Garnish with coarsely chopped parsley.

• Cook the sprouted peas on their own in butter, just for a few moments, add a sprinkle of sea salt flakes and coarsely ground black pepper, and enjoy wiping out the bowl with a slice of sourdough bread.

More from: Eat Right

Roasted Winter Vegetable with Garlic Sauce Recipe

Quick Ratatouille Recipe

Taken from Eat Right by Nick Barnard, published by Kyle Books, photography by Jenny Zarines.

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