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grilled lettuce and mung beans sprouts with anchovies in a tray
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Grilled lettuce hearts and sprouts

Discover the digestive benefits of grilled lettuce hearts and living sprouts and why lightly cooking greens can improve your digestion.
Course Appetizer, Salad
Cuisine homemade
Keyword healthy salad, low carb, low carb salad, sprouts
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Author missblasco

Equipment

  • frying pan

Ingredients

  • 2 large lettuce hearts approx. 7 oz / 200g total
  • ½ medium white onion approx. 4.5 oz / 125g, julienned
  • 1 ½ tbsp butter approx. 20g
  • ½ tsp extra virgin olive oil EVOO
  • 1 cup sprouted mung beans approx. 100g
  • 1 oz high-quality anchovies in olive oil approx. 25g or one per heart

For the Vinaigrette:

  • 1 tbsp soy sauce or tamari
  • 1 tbsp yellow mustard if using Dijon, reduce to ½ tbsp
  • 2 tbsp fresh-squeezed orange juice
  • 1 tbsp extra virgin olive oil EVOO

Instructions

  • Prepare the Vinaigrette: In a small bowl, combine the soy sauce, mustard, orange juice, and olive oil. Whisk vigorously with a fork or a small whisk until the dressing is fully emulsified. Set aside.
  • In a medium skillet, heat the half-teaspoon of olive oil over medium-low heat. Add the julienned onions and sauté until they are translucent and soft.
  • Flash-Sauté the Sprouts: Once the onions are ready, add the sprouted mung beans to the skillet. (You can also use sprouted lentils if preferred). Sauté for exactly 1 minute.
  • Add 2 tablespoons of your prepared vinaigrette to the skillet with the onions and sprouts. Sauté for one more minute to allow the flavors to meld, then remove from heat and set aside.
  • Grill the Lettuce: In a separate griddle or skillet, melt the butter over medium-high heat. Place the halved lettuce hearts flat-side down. Sear for 2 minutes per side until lightly charred and softened.
  • Arrange the grilled lettuce hearts on a serving platter. Season lightly if desired, though the soy sauce in the dressing usually provides enough salinity.
  • Top each heart with the warm onion and sprout mixture. Drizzle the remaining vinaigrette over the top and place an anchovy on each heart.
  • For added texture, sprinkle with toasted sesame seeds. Serve immediately while warm.

Notes

  • This recipe is a nutritional powerhouse because it combines the Omega-3 fatty acids from the anchovies with the active enzymes of the sprouts.
  • Remember that the mung bean sprouts are added at the very end to ensure they aren't overcooked, preserving the heat-sensitive vitamins and minerals that make sprouted foods so beneficial for your health.