how to sprout lentils
By Jasmin, creator and author.
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As I explained in the how to sprout chickpeas articles, beans (or legumes) contain a particular type of non-digestible carbohydrate that requires a specific type of enzyme to break down. Since the human body lacks that enzyme, the non-digestible carbohydrate can pass through the stomach and small intestine undigested to enter the large intestine, where it’s broken down by gut bacteria. Which results in gases production and therefore flatulence and bloating. Sprouting neutralises the anti-nutrients causing the bloating which makes them easier to digest and improves the nutritional value of the legumes in question.
lentils have always been my favourites legumes, even before switching to a vegan diet. They’re so delicious in stew with carrots and red peppers. Sprouted lentils curry is even tastier ! In addition to their they’re an excellent source of B vitamins, iron, magnesium, potassium and zinc. Contrary to chickpeas and black beans, lentils are quick to sprout.
What you'll need:
– 1 cup dry brown lentils
– 3 cups fresh water
– large bowl or plate (preferably glass or porcelaine)
– cotton kitchen towel
How to sprout lentils ?
- Soak 1 cup dry lentils in 3 cups water overnight or at least for 12 hours. The lentils will triple in size so choose a large enough bowl.
- The next day (or after 12 hours), drain the lentils and rinse them with fresh water.
- Transfer the soaked lentils to a large bowl (avoid plastic containers). Cover with a cotton kitchen towel as shown in picture below. Place the covered bowl in a well-lit room out of direct sunlight (on the counter, next to a window for example, or on top of the refrigerator). In the evening, rince and drain the lentil with fresh water, then put them back in the bowl and cover with the towel.
- All is left to do, is rinse the lentils twice a day with fresh water (once in the morning and once in the evening), drain them and put them back in the dish. Remember to cover the bowl with the kitchen towel.
- After 24 – 48 hours, your sprouted lentils will be ready for cooking.
How to cook sprouted lentils ?
Rinse and drain your sprouted lentils with fresh water. Cook on a stovetop, using 1 cups of liquid (water or stock) to 1 cup of sprouted lentils. Bring to a boil, cover tightly, reduce heat and simmer until they are tender for about 15 min (They should be tender to the bite).
How to use sprouted lentils ?
– Add them cooked to your salads and Buddha bowl with your favourite dressing
– Add them to soups (miso soups for example)
– Make a sprouted lentils Lebanese soup garnished with croutons
– Mash them as a spread/ dip
– Cook them as stew. They’re perfect with a veggie curry served with rice
– On savoury toasts (avocado toast, hummus toast, bruschetta, …)
– In burrito and sandwiches
How to store sprouted lentils ?
– Raw: freeze them raw in a zip bag for up to 3 months. When needed, add them to your stew or soups during the cooking process. Or boil them as explained previously.
– Cooked: cook them first, then transfer them along with their juice in a glass jar and store in the fridge for up to 7 days. Mind changing the liquid mid way with fresh water and salt. You can also freeze them cooked until needed.
Can I sprout other legumes and beans ?
Yes you can ! Check these guides for sprouted chickpeas and black beans:
