Sprouted lentils… a crunchy, flavorful, and nutritious way to dress up a variety of dishes, from lentil salads to tacos to sprouted bean chili! I’ll show you how to sprout lentils with easy step-by-step instructions, plus share 3 delicious recipes for sprouted lentils. First you sprout, then you cook. It’s easy as pie!
When you think of lentils, what comes to mind?
If you’re like me, I used to think “boring” and “bland”.
Well, I owe an apology to these amazing legumes, as I have learned that lentils are anything but boring!
Lentils add a pop of flavor and crunch to salads and a variety of other dishes. Even people who don’t usually like lentils enjoy my Blended Red Lentil Soup recipe.
I have learned to love the addition of lentils to soups, Indian dishes, and as of this year, as sprouted lentils.
What are sprouted lentils?
To start with, lentils are a legume, varying in size and shape from brown and green to red. Other examples of legumes include peanuts, chickpeas, beans, and black-eyed peas.
To sprout lentils, we duplicate the germination process found in nature. The lentils soak in water, then we drain and rinse them twice a day for three to five days, as they begin to produce tiny green leaves.
Isn’t nature and the way God created it for our use amazing?!
Are sprouted lentils better for you?
Yes! Legumes such as lentils (and all other seeds, including grains) contain phytic acid, an anti-nutrient which impedes mineral absorption.
Sprouting, as well as soaking beans, neutralizes phytic acid, making the nutrients in lentils more absorbable by our bodies. There are many other benefits of sprouting, too, such as…
- complex carbohydrates transform into simple carbohydrates
- complex proteins become simple amino acids
- fats become easily digestible fatty acids
- Vitamin C is produced in large amounts, along with other vitamins
- minerals and trace elements are made available to us, as they are absorbed by the sprout from the water used during the process
- minerals in sprouts are chelated and therefore more assimilable
- previously locked up enzymes are activated
Can I sprout all different lentils?
Yes! All varieties/colors of lentils can be sprouted, as long as the lentil is whole, not split.
The first time I tried sprouting lentils, I mistakenly bought split lentils, and hard as I tried to sprout them, they barely developed any sprout. So, make sure the label says “whole”.
Also, be sure the lentils are fresh, ideally less than four months old, and haven’t been sitting in a hot warehouse for months on end. Check Azure Standard, Food To Live, or your local natural food store with a good turnover rate.
What else can I sprout?
Whether you enjoy grains or are gluten-free, your options for sprouting in the kitchen are endless.
In general, any seed can be sprouted. This means beans and legumes, what are commonly referred to as seeds, and grains.
Some examples include chickpeas and mung beans, alfalfa, clover, and grains such as wheat and spelt, or buckwheat.
How To Sprout Lentils
1. In the evening, rinse the lentils under running water and discard any irregular or discolored lentils.
2. Place the rinsed lentils in a large mixing bowl and fill with about a half-gallon of water. The measurement of water here isn’t an exact science, but you want to make sure there is plenty of water for the lentils to expand and increase in size overnight and not become dried or uncovered by the water.
3. Cover with a cloth or towel. Allow to soak a minimum of 7 to 8 hours, but preferably up to 12 hours or overnight, or as much as 24 hours.
4. In the morning, drain, rinse, and re-drain the lentils well with a colander. You want to repeat this process until the water runs clear.
5. With the lentils still in the colander, place a plate underneath to collect any excess water dripping out.
6. Cover with a kitchen cloth and let sit all day. Rinse and drain with cool water again in the evening.
7. Repeat every 12 hours, or every morning and evening, until the lentils have shoots that are 1/4 inch in length or longer, according to preference. If the temperature is warmer than room temperature, such as during the summer months, add a third or fourth rinse daily.
8. The maturing of the sprouts is a matter of preference. Generally, I sprout beans for around 3 to 5 days, until the first leaves have just appeared and are green.
9. Once sprouted, give them a final rinse. Store in an airtight container in the refrigerator for up to 1 week.
10. In the refrigerator, they will continue to grow, but much more slowly. Rinse again as needed to keep fresh, about every 2 days.
How To Sprout Lentils
Equipment
- Large bowl for soaking lentils
- Plate for catching excess water
- Cloth or towel to cover lentils while sprouting
- Colander for rinsing
Ingredients
- 1-1/3 cup lentils dried, whole
- 1/2 gallon pure water
Instructions
- In the evening, rinse the lentils under running water and discard any irregular/discolored lentils.
- Place the rinsed lentils in a large mixing bowl and fill with about a half gallon of water.
- Cover with a kitchen cloth. Allow to soak a minimum of 7 to 8 hours, but preferably up to 12 hours or overnight, or as much as 24 hours.
- In the morning, drain, rinse, and re-drain the lentils well with a colander.
- With the lentils in the colander, place a plate under the colander to let any excess water drip onto. Cover with a kitchen cloth and let sit all day.
- In the evening, repeat the same process: rinse lentils, drain, and let sit with a kitchen cloth.
- Repeat every morning and evening until the lentils have shoots that are 1/4 inch long or longer, according to preference.
- If the temperature is warmer than room temperature, such as during the summer months, add a third or fourth rinse daily.
- Once sprouted, use them raw, lightly steamed, or cooked!
- Store in an airtight container in the refrigerator for up to 1 week. In the refrigerator, they will continue to grow, but much more slowly. Rinse again as needed to keep fresh. Rinsing every 2 days is recommended.
Notes
Nutrition
How To Use Sprouted Lentils
Use sprouted beans in a variety of recipes!
When eaten raw, sprouted lentils offer enzymes, increased vitamins, and digest as if they were vegetables. And even though cooking destroys enzymes, cooked sprouted lentils still offer the important benefit of being highly digestible.
I love to garnish a fresh green salad with lentil sprouts for extra crunch… or make a salad with lentils as the base! You can turn lentils into gluten-free tortillas, or toss them in a sprouted bean chili.
Here are four other ways to use sprouted beans.
Plus, I’m sharing three other recipes below!
Sprouted Lentil Slaw
Ingredients
- 2 cups veggies chopped, such as tomatoes, avocados, green onions, and grated carrots
- 3 cups raw sprouted lentils see above for instructions
- 1/2 cup salad dressing of choice see options below
Instructions
- Add chopped veggies to raw sprouted lentils.
- Toss with a salad dressing, such as our lemon-garlic vinaigrette, homemade ranch dressing, or creamy sunflower seed dressing.
- Enjoy!
Notes
Nutrition
Spicy Sprouted Lentils
Ingredients
- 3 cups sprouted lentils see above for instructions
- 1/4 cup extra virgin olive oil
- 2 to 3 cloves garlic chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon lemon juice or more if you prefer
- sea salt to taste
- ground black pepper to taste
- 2+ tablespoon fresh cilantro chopped (optional)
Instructions
- Steam sprouted lentils until al dente.
- Pour into a bowl.
- Over medium high heat, add olive oil to a skillet.
- Toss in garlic.
- When garlic begins to sizzle, add cumin and coriander.
- Stir for about 30 seconds.
- Take off heat and drizzle over your waiting lentils.
- Add lemon juice.
- Stir.
- Season with salt and pepper.
Notes
Nutrition
Sprouted Lentil Tacos
Ingredients
- 3 cups sprouted lentils see above for instructions
- 1 onion diced
- 2 tablespoons extra virgin olive oil
- 2 tablespoons pure water
- 2 tablespoons homemade taco seasoning blend adjust to taste
- homemade tortillas see options below
- toppings of choice such as avocado, tomato, shredded cheese, fresh herbs, salsa, olives, etc.
Instructions
- In a skillet, saute an onion, if desired, in olive oil.
- When soft, add lentils and a bit of water.
- Sprinkle in taco seasoning.
- Stir frequently, letting the lentils steam gently until cooked as soft as you prefer.
- Taste every now and then to adjust seasoning if necessary. Feel free to add more water to help lentils and spices combine.
- Once cooked, add to homemade tortillas with taco toppings of choice, and enjoy!
Notes
- How To Make Sourdough Tortillas {with whole wheat flour}
- Basic Spelt Tortillas (Sprouted)
- Whole Wheat Tortillas (Soaked)
- {No-Rolling Required} Homemade Sourdough Tortillas
- 3-Ingredient Corn Tortillas (Traditional Mexican Flatbread)
- Paleo Cassava Flour Tortillas (AIP, Grain-Free, Whole30)
- Amazing 1-Ingredient Gluten-Free Tortillas
Nutrition
Do you eat lentils? What dishes made from sprouted lentils can you share with us?
The post How To Sprout Lentils + 3 Delicious Sprouted Lentil Recipes! appeared first on Traditional Cooking School by GNOWFGLINS.