Theo Kirwin of Sprout & Co, who will appear at next weekend’s Ballymaloe Festival of Food, shares his insights on making salads more than just a side dish—how to create vibrant, flavor-packed, and satisfying meals.
Theo Kirwin’s journey into the food business began early, with his childhood experiences around the dinner table. “We always had a salad with every dinner,” he recalls, emphasizing how his mother’s commitment to fresh, wholesome food influenced his path. His father’s signature mustardy French dressing became a family favorite, and from these humble beginnings, Theo and his brother Jack launched Sprout & Co in 2015, revolutionizing the salad experience.
Sprout & Co isn’t just about creating healthy salads—it’s about reimagining them. The concept took root at a time when healthy, locally-sourced, seasonal food was still a niche market, especially in Dublin’s busy streets. Today, after surviving the pandemic, Sprout & Co has expanded to seven locations across Dublin, with a new restaurant opening in Cork later this year.
Their menu stands apart from traditional Irish side salads, often criticized for bland lettuce and lackluster ingredients. At Sprout & Co, salads are hearty meals in themselves, combining grains, vegetables, proteins like beans, tofu, and chicken, and topped with bold dressings and crunchy textures. Each dish is a visual and sensory delight, catering to vegan, vegetarian, and gluten-free diets. These vibrant creations can be replicated at home with the help of Theo’s cookbook, Sprout & Co Saladology: Fresh Ideas for Delicious Salads, and his engaging social media platforms that showcase recipes and behind-the-scenes glimpses of the restaurant’s workings.
A key part of Sprout & Co’s philosophy is its commitment to sustainability and local sourcing. The brothers have expanded their operation to include a farm in Kildare, growing ingredients like kale, rocket, and spinach. This farm-to-fork approach ensures the freshest produce, enhancing the flavor and nutritional value of each salad.
Theo’s passion for flavor and healthy eating is clear. “We’re really a flavor-first food brand,” he says. His goal isn’t to create food that feels like a “guilt-free” option but to craft dishes that are both craveable and good for you. For him, the perfect salad is one that brings together fresh ingredients, vibrant flavors, and satisfying textures, ensuring it’s not just healthy, but also exciting to eat.
This summer, as you prepare to make your own salads, Theo’s tips are simple: focus on fresh, seasonal ingredients, layer up flavors and textures, and don’t shy away from bold dressings. Whether you’re cooking for a crowd or making a solo meal, the key to a great salad is not just in its health benefits, but in how delicious it is.
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