How To Sprout Lentils + 3 Delicious Sprouted Lentil Recipes!

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.

3.5 from 4 votes

How To Sprout Lentils

Here’s how to sprout lentils… a crunchy, flavorful, and nutritious way to dress up a variety of dishes, from salads to tacos to chili!

Course

Dinner, Garnish, Salad

Cuisine

Traditional

Servings 12 servings

Calories 19 kcal

Author Wardee Harmon

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.

Recipe Notes

You will start seeing sprouts usually in the first 24 hours. The maturing of the sprouts is a matter of preference and I prefer to sprout my lentils for 3 to 5 days.

Some prefer to use a glass jar to sprout their lentils. I prefer to use a colander instead as it is a quick way of rinsing and draining, plus it optimizes air circulation.

However, a Mason jar is perfectly acceptable. You’ll find instructions for that method here.

Nutrition Facts

How To Sprout Lentils

Amount Per Serving (0.5 Cup)

Calories 19
Calories from Fat 9

% Daily Value*

Fat 1g2%

Saturated Fat 1g6%

Sodium 8mg0%

Potassium 51mg1%

Carbohydrates 3g1%

Fiber 2g8%

Sugar 1g1%

Protein 1g2%

Vitamin C 1mg1%

Calcium 8mg1%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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 salad in a clear bowl with tomatoes and avocados

3.08 from 13 votes