How to Sprout Lentils
Unlock the secret to fresh, nutritious sprouts with this easy guide on how to sprout lentils at home! Using just two simple ingredients—dried lentils and water—this DIY sprouting method is a cost-effective and eco-friendly way to add a crunchy, protein-packed superfood to your meals. In just 2–3 days, you'll transform humble lentils into vibrant sprouts perfect for salads, sandwiches, stir-fries, or snacking. This no-cook recipe requires minimal prep time and ensures maximum freshness, with detailed steps for soaking, rinsing, and sprouting. Add these homemade sprouts to your meal routine for a boost of flavor, texture, and nutrition!
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Recipe Information
Ingredients
- 1 cup Dried lentils (green, brown, or black)
- 4 cups Water (for rinsing and soaking)
Instructions
Place 1 cup of dried lentils in a large bowl or jar.
Rinse the lentils thoroughly under cold water, removing any debris or damaged lentils.
Soak the rinsed lentils in 4 cups of water. Cover the bowl or jar with a clean kitchen towel, cheesecloth, or a breathable lid. Allow to soak for 8-12 hours (overnight).
After soaking, drain the lentils completely and rinse them again with fresh water.
Transfer the rinsed lentils to a clean glass jar or sprouting tray. Tip the jar so excess water can drain out, but ensure the lentils stay moist.
Store the jar in a cool, dark place or at room temperature, away from direct sunlight. Rinse and drain the lentils every 8-12 hours for 2-3 days.
After 2-3 days, you will notice small sprouts forming. Continue rinsing and draining twice a day until the sprouts reach your desired length (usually 1/4 to 1/2 inch).
Once the sprouts are ready, give them a final rinse and store them in the refrigerator, covered, for up to 5 days.
Use the sprouted lentils in salads, sandwiches, stir-fries, or as a healthy snack.
Nutrition Facts
Calories |
704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.2 g | 3% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 1% | |
| Total Carbohydrate | 126.0 g | 46% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 4.0 g | ||
| Protein | 51.6 g | 103% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1354 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
