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Main
20 min · 2 servings
Broccoli Sprout & Quinoa Bowl
The sulforaphane content alone makes this worth building into your weekly rotation.
About this recipe
Broccoli sprouts contain 10–100x more sulforaphane precursor (glucoraphanin) than mature broccoli. Sulforaphane activates the Nrf2 pathway — a master regulator of cellular defense against oxidative stress. Pair with quinoa for a complete amino acid profile.
Method
1
Cook quinoa according to package (typically 15 min simmering in 1.5x water).
2
While quinoa cooks, mix tahini, lemon juice, olive oil, and garlic with 2–3 tbsp water to form a dressing.
3
Warm edamame in microwave 2 minutes or briefly in a pan.
4
Assemble: quinoa base, edamame, avocado, broccoli sprouts on top.
5
Drizzle with dressing. Finish with sesame seeds.
Why this works
Do not cook the broccoli sprouts. Heat destroys the myrosinase enzyme that converts glucoraphanin to active sulforaphane. Raw is the point. If you find raw sprouts hard to source, you can grow them at home in 5 days with a jar and seeds.
Ingredients
100g quinoa, rinsed
100g broccoli sprouts
1 cup edamame, shelled
0.5 avocado, sliced
1 tbsp tahini
1 tbsp lemon juice
1 tsp olive oil
1 clove garlic, minced
Salt and pepper
Sesame seeds to serve
sulforaphane
high-protein
anti-inflammatory
plant-based