A bowl of shredded sprout slaw
Gut Food

Shredded sprout slaw with tahini pomegranate and pangrattato by Laura Tilt

Love them or hate them, sprouts are a festive classic. But what do you do with the leftover bag? This sprout slaw is your answer.

3 minutes
Photo of the author

Written By

Laura Tilt

Registered Dietitian and Health Writer

Laura has been passionate about microbes and the gut for nearly 10 years, sparked by her focus on gastroenterology during her time in clinical practice. She is an experienced dietitian, health writer, and a regular columnist for Women’s Health Magazine. With over 15 years of experience in nutrition, Laura is passionate about helping people understand the connection between food and health, bridging the gap between what we eat and what happens in our bodies. You can find her on social media @nutritilty, where she shares practical tips for eating healthy amid the everyday challenges of parenting and sleep deprivation.

With a creamy tahini dressing, sweet crunchy pomegranate and a nutty pangrattato, it’s brilliant on a buffet table or stuffed into a sandwich with leftover turkey. 

Sprouts are a source of fibre and high in vitamin C, and folate. You also get plenty of plant points here for your gut microbes thanks to the chickpeas, herbs, pomegranate and the polyphenols in the olive oil and hazelnuts. 

Best served straight away. If prepping ahead, keep the salad, dressing and pangrattato separate. Toss everything together and add the crunchy topping just before serving 

Prep / cook time: 20 mins  
Serves: 4-6 

Ingredients 

For the slaw:
300g sprouts, trimmed and finely shredded (for a low FODMAP serve: 280g total, 75g per portion) 
30g mint or flat-leaf parsley, leaves only, finely sliced 
1 pomegranate, seeds removed (about 150 grams of seeds), reserve a few for the top of the salad 
½ can chickpeas, drained and rinsed (optional, low FODMAP serve is ~40g per portion)  
For the dressing 
⅓ cup (85g) tahini 
Juice of 1 lemon
1 tbsp maple syrup
1–4 tbsp water, to thin 
Pinch of salt
For the pangrattato (optional but delicious) 
25g chopped hazelnuts 
50g dry breadcrumbs, gluten free if low FODMAP  
1 tbsp olive oil 
Pinch salt  

Method

1. Prepare your sprouts by removing any damaged outer leaves and trimming the base. Halve them and finely slice or shred (a food processor works well here too!).

2. Tip the shredded sprouts into a bowl and add the pomegranate and chickpeas (if using) and mint/parsley and mix together.

3. Make the dressing: whisk together the tahini, lemon juice, maple syrup, water and salt. It may look like it’s splitting at first, but keep whisking and it will become smooth and creamy. Set aside.

4. Make the pangrattato: heat the oil in a pan over medium heat. Add the breadcrumbs and cook until toasted and fragrant. Stir in the hazelnuts, then cook for a minute more until fragrant before removing from the heat. 

5. When ready to serve, pour the dressing over the slaw and toss well. Pile onto a serving plate and finish with the pangrattato and some extra chopped mint and reserved pomegranate seeds for colour.   

Hungry for more? Dig into more gut-friendly recipes.