Learn how to sprout lentils at home with this tutorial. Lentils are a wonderfully healthy, nutrient-rich food. However, sprouting them increases their nutritional value, making sprouted lentils an extra beneficial food.
Sprouted lentils boast an abundance of nutrients and high protein. They are wonderful added as a topping to buddha bowls, stuffed into wraps or sandwiches, and placed on top of salads.
Personally, I discovered the benefits of sprouting lentils when some of my favorite lentils recipes gave me some unfortunate stomach upset. However, if I soaked and sprouted the lentils first before cooking, they have always been much easier to digest.
While you may be able to find sprouted lentils at your local grocery store, they can be difficult to find. They also tend to be expensive which may make them unappealing to buy. However, if you have every wondered how to sprout lentils at home, this recipe should show you everything you need to know to have healthy and inexpensive sprouted lentils at home.
Ingredients
Sprouted lentils don't really have a lot to them. Here is what you will need:
- brown, black or green lentils - red lentils are usually already peeled and split, which doesn't work for sprouting
Instructions
Sprouting lentils does take some time but most of it is quite easy and hands-off. Here is how to sprout lentils.
1. Pick over the lentils to remove any broke nones or debris.
2. Then, cover them with plenty of water and let them soak overnight for 8-12 hours.
3. After soaking the lentils, they should be plump, fully hydrated, and at least doubled in size.
4. Drain and rinse the lentils under running water. Then, let the lentils sit at room temperature in a well-drained container (like a colander). Rinse in cool tap water every 12 hours (or twice daily).
5. The first small white sprout tips should appear within the first 12 hours. You can let your lentils go until they have reached your desired sprout length.
6. Use raw sprouts in salads or sandwiches. Or cook them in lightly salted water until softened. Or cook them in any of your favorite lentil recipes (soup, chili, curry, etc.).
Hint: Make sure the lentils aren't sitting in water to ensure there is no mold growth while sprouting.
Variations
You can use the same method to spout other legumes as well. Here is some information about what you could sprout:
- Use this method for sprouting beans - If you would like to take advantage of this method of sprouting lentils to get as much nutrition as possible out of beans, you can feel free to do so. This method will work well for sprouting smaller beans like black beans, mung beans, or navy beans.
- Sprout chickpeas - You could also use the method for sprouting lentils to sprout chickpeas at home. Their creamy nature makes them wonderful for using in soups or stews but you could also add them to wraps or bowls.
- Make sprouted peas - Feel free to sprout dried green peas as well (not split peas). The sprouts will have an earthy flavour which will be wonderful for adding to wraps, salads, and more.
Storage
Sprouted lentils are best eaten quickly but you can store them in the fridge for up to 3 to 4 days. Simply place them in an airtight container or sealable bag, and place them in your crisper until you are ready to eat them.
It is ideal that the sprouts are dried thoroughly before you pack them and place them in the fridge as moisture will cause them to deteriorate more quickly. Before storing them, you can pat them dry with paper towels before packing them into containers or bags.
Cooked lentil sprouts can be stored in the fridge for 4-5 days. Or freeze them divided into smaller freezer-safe containers for up to 6 months.
Top tip
Make sure you rinse the lentils at least twice a day to eliminate bacteria build-up and the growth of mold. The moisture is also important for softening the lentils and aiding the germination of the seeds.
FAQ
When you are sprouting your lentils, you should rinse them at least twice a day to ensure they germinate (sprout) properly.
Before sprouting the lentils, you should inspect them and remove any that are misshapen or brown. Then, you can proceed with the steps to sprout the lentils.
Yes, while sprouted legumes are wonderful to eat fresh, you can cook them as well. Feel free to add them to soups or stews, or any other dishes where you would normally use lentils, chickpeas, beans, and more.
Each lentil is technically a seed so sprouting the lentils means that you are introducing moisture to the seeds to help them germinate. However, rather than growing the lentils into full-sized plants, you only let the germination process proceed until you just see white sprouts coming out of the seeds.
Sprouted lentils have more nutrition than regular dry lentils such as B vitamins, vitamin C, and carotene. They are also easier to digest than regular lentils due to their exterior shell softening during the sprouting process. Eating sprouted lentils rather than regular lentils can reduce intestinal gas as well.
Related
Looking for other legume recipes like this? Try these:
Recipe
Sprouted Lentils
Ingredients
- 1 cup brown, black or green lentils *
Instructions
- Pick over your lentils (to remove any pieces of debris or broken/misshapen lentils). Then cover them with plenty of water and let them soak overnight 8-12 hours.
- After soaking in water the lentils should be plump and fully hydrated. By now they are also at least doubled in size.
- Drain the soaking water and rinse the lentils under running water. Now let the lentils sit at room temperature in a well-drained container. Don't let the lentils sit in collecting water as this encourages mold growth.
- For proper drainage, I use a simple colander for sprouting. A sieve works too. You can also use an upside-down mason jar with mesh sprouting lid.
- While the lentils are sprouting I give them a good rinse in cool tap water every 12 hours (or twice daily).
- Lentils sprout fairly quickly. Usually I start seeing a small white tip within the first 12 hours. You can let your lentils sprout until they have reached your desired sprout length.
- To speed up the sprouting process you can also use your Instant Pot on the lowest yogurt incubation setting. You may have viable sprouts after only 12 hours already.
- You can use the raw sprouts as salad topper or sandwich filling. They have a pleasantly sharp, earthy and lightly spicy flavor.
- You can also cook sprouted lentils by themselves in lightly salted water on the stovetop for 10-15 minutes or 3 minutes in a pressure cooker on High. These make a great side dish or can be added to salads and other dishes.
Notes
Nutrition
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