Alfalfa Sprouts

Name: Alfalfa sprouts — the thin, pale, tender sprouts of alfalfa seeds (Medicago sativa), sold as small tangles with tiny green leaves, with a mild, nutty, fresh flavour and a delicate crunch.

Description

Alfalfa is an ancient forage crop, native to south-western Asia, and used for centuries as animal fodder. Its seeds are sprouted for human food, and became popular in the 1960s and 1970s, particularly in health food and vegetarian cooking, in sandwiches and salads.

The sprouts are grown by soaking seeds and rinsing them over several days, in warm, damp conditions, which are also ideal for bacteria. Alfalfa sprouts have been linked to many food poisoning outbreaks, so health authorities advise vulnerable groups to avoid eating them raw.

Main nutrition value

Alfalfa sprouts are low in calories, and provide vitamin K, vitamin C, folate and some protein, but are eaten in small amounts.

How best to be consumed

Alfalfa sprouts are usually eaten raw, but need care.

1. Add to sandwiches, wraps, salads and sushi rolls for crunch.
2. Cook them thoroughly in stir-fries or soups if you are in a vulnerable group.
3. Buy from reputable sources, keep refrigerated, and eat within a couple of days.
4. Rinse well, and discard slimy or smelly sprouts.
5. Grow at home only with seeds meant for sprouting, and rinse carefully.

Overconsumption could cause…

Alfalfa sprouts are safe when fresh and clean, but are a known food-poisoning risk.

1. Food poisoning (E. coli, Salmonella, Listeria) from raw or lightly cooked sprouts, because warm, humid sprouting conditions favour bacteria, so they are not advised raw for pregnant women, young children, older people and those with weak immune systems.
2. Canavanine, a natural amino acid in alfalfa that may aggravate lupus-like symptoms in people with autoimmune disease, so they are often advised to avoid it.
3. Possible effects on warfarin and similar blood-thinning medicines because of the vitamin K content, so keep intake steady.
4. Allergic reactions in rare cases.

GroupsStem and Shoot VegetablesLegume familyLow fatLow sodiumRich in vitamin KFresh

Related foodsBean SproutsMung Bean SproutsPea ShootsFennelBamboo ShootsAsparagus

Wikipedia — Alfalfa, used for origin, naming and history: https://en.wikipedia.org/wiki/Alfalfa