Lentil Sprouts, How to sprout lentils + Healthy Recipes

I have a deep fondness for lentils due to their versatility across numerous recipes. Merging this with my affection for sprouts led me to experiment with lentil sprouts germination, a delightful discovery I highly recommend for its unexpected pleasure.

Sprouting lentils stands out as a culinary hack with a significant effort-to-reward ratio. While it might seem daunting, the process is remarkably simple, akin to a middle school science project where a bean is sprouted to demonstrate the wonders of nature.

Witnessing life sprout under basic conditions of moisture and sunlight is a truly magical experience.

Sprouted lentils offer a bounty of benefits, including enhanced nutritional value, a transformation in flavor, and varied textures, allowing for consumption in raw form.

This method elevates a common kitchen staple into a novel ingredient, enriching dishes with its unique characteristics.

The nutrients

The germination process triggers a release of stored nutrients that the young shoot requires, making the nutritional benefits more prominent than those of the dried lentils.

Lentil germination also reduces the concentration of trypsin, an enzyme found in dry lentils, that inhibits the seeds' bioavailability. Once this inhibitor is broken down, the digestive system can absorb the nutrients from the grains.

Increased protein content

Protein nutrients are made readily available during germination, making them easier to digest and absorb.

Read on: High-Protein Vegan Meals »

Higher Fiber Content

This leads to improved gut function, thus helping the rest of the body's overall health.

Cholesterol Control

Since lentil sprouts contain folate, they prevent the early onset of artery damage, which contributes to heart disease as well as increased risks of developing a stroke

Reduced inflammation

They contain polyphenols, health-promoting phytochemicals with a robust antioxidant effect, and they have an anti-inflammatory and neuroprotective effect on the nervous system.

Increased Minerals Uptake

Expanding mineral content, such as magnesium, iron, phosphorus, and zinc, boosts the over 300 biochemical reactions in your body, such as forming hemoglobin and supporting the immune system.

I understood when I read it once in a very simplistic way:

Like an egg, a seed can create life and a whole new plant or tree. When you sprout them, you unlock this potential and make them readily available to be more easily absorbed by your body.

Change in Flavor

Sprouted grains exhibit a distinct taste compared to their unsprouted forms.

I appreciate the diversity sprouted ingredients add to my pantry. For instance, I enjoy incorporating sprouted lentils into both salads and soups.

Check out our curried hearty and spicy lentil soup recipe for a delicious way to enjoy cooked sprouted lentils.

We also love adding raw sprouted lentils to salads, such as our warm couscous salad, which is complemented by fresh herbs and a mix of roasted and fresh vegetables.

You can also sprout lentils and enjoy them in a lentil sprout wrap or sandwiches, or sprinkle garlic powder and a drizzle of olive oil and enjoy with your favorite veggies.

The Texture

I find great joy in incorporating varied textures into my meals. It's a pleasant surprise to encounter a crunchy element in an unexpected place or a silky texture amidst a crisp bite.

Raw lentil sprouts bring a delightful crunch to dishes, yet become remarkably soft with just a brief cooking time of a few minutes.

The diversity in food textures serves as a fantastic tool for culinary creativity, allowing for innovative twists on traditional dishes.

Ultimately, this process transforms a familiar kitchen ingredient into something new, enhancing its flavor, texture, and nutritional profile.

What to sprout

You can sprout any lentils: brown, green, or red. You can also sprout kidney beans, mung beans, soybeans, garbanzo beans, and basically all kinds of pulses.

Different varieties of lentil seeds will need less or more time to sprout. So, lentils need less time than chickpeas.

Sprouting lentils: how to?

1. Rinse lentils and put them in a flat pan. Let 7 ounces (200 grams) of lentils soak overnight. Depending on the size of the lentils, sprouting time can take anywhere from one to three days. Keep watering them until no more water is absorbed; let them close to a window where they can catch the sunshine.
2. You can also put them in a mason jar, ensuring they always have some humidity and direct sunlight.
3. After doubling their size, add a little water to hold some moisture and stir them.
4. When you start seeing the sprouts, they are ready (feel free to leave them another day to become even softer).

You can consume them as they are in salads, cook them for no more than 3 minutes, or store them in the fridge. You can keep freshly harvested lentil sprouts in the refrigerator for up to one week.

Storage

The cold temperature within the fridge prevents bacteria from growing, which would otherwise decompose the stored lentil sprouts.

Use your sprouted lentils!

• Curried Hearty and Spicy Sprouted Lentils Soup
• Couscous and Sprouted Lentils Warm Salad

Want to know more about sprouting? Check this link.