Before I ever heard of microgreens, I learned to sprout. Not alfalfa sprouts, no. I’m talking about lentil sprouts. LOVE LOVE LOVE! They are a bit crunchy and at the same time taste like a lentil meets a plant.  Perfect with some olive oil and garlic.  Lentil sprouts are greate in salads and can take center stage in a dish.  LOVE.

They are so easy to make and so inexpensive, I always end up sprouting way too many.  This last sprouting session gave me so many sprouts, I ate them for days and gave a bunch to my mom and froze a bunch of them (haven’t defrosted them yet, so not sure how they will hold up).  Still as the week wore on, I needed to find a way to eat them in a different way because I was getting tired of the same lentil salad.

Thus My Sprouted Lentil Fritter Recipe was born.

What Are Sprouted Lentils?

Sprouted lentils are simply lentils that have been allowed to germinate, or sprout, before being cooked and consumed. The sprouting process involves soaking the lentils in water and then allowing them to sit in a moist environment until they begin to grow small shoots. This simple step can transform regular lentils into a nutrient-dense superfood.

Wait, I Heard Sprouts Can Make You Sick…

Sprouts do have a bad reputation for causing food borne illness. Some of that reputation was earned. People can become seriously ill eating contaminated sprouts. I wrote more about it in this post.

If you are careful, use clean tools, and rinse frequently, you can minimize your risk. Please use your own judgment about whether eating raw lentil sprouts is for you. Cooked lentil sprouts are a different story.

Cooking thoroughly destroys the types of food pathogens that cause illness. In this recipe for sprouted lentil fritters, the sprouted lentils are thoroughly cooked.

Why Should I Sprout Lentils?

Sprouting lentils before cooking them unlocks a host of nutritional benefits. When lentils are sprouted, they become easier to digest and their nutrient availability increases. Sprouted lentils are rich in vitamins B and C, iron, and antioxidants. The sprouting process also reduces the lentils’ phytic acid content, which can inhibit mineral absorption. This means you get more nutritional bang for your buck!

Nutritional Benefits of Sprouted Lentils

Wondering if sprouted lentils healthy? Sprouted lentils are a powerhouse of nutrition. Here’s a closer look at what makes them so beneficial:

• Enhanced Digestibility: Sprouting breaks down complex sugars that can cause gas and bloating, making lentils easier on the stomach.

• Increased Nutrient Absorption: The reduction in phytic acid during sprouting allows for better absorption of minerals such as iron, zinc, and magnesium.

• Higher Vitamin Content: Sprouting increases the levels of vitamins, particularly B vitamins and vitamin C, which are essential for energy metabolism and immune function.

• Antioxidant Boost: The sprouting process boosts antioxidant levels, which help combat oxidative stress and inflammation in the body.

How to Sprout Lentils: It’s Easy!

Check out my post about sprouting lentils here.

Sautee onions and carrots until onions are translucent. Let cool while you prepare the rest. In a food processor, process the lentils, bulgur, 1/2 egg, crushed crackers, herbs/microgreens, garlic, olive oil, cheese, salt, and cooled onion carrot mix. Pulse a few times until mixture is still a bit chunky, but much of it is mushy.

Line a baking sheet with a couple layers of paper towels or paper bags and paper towels. Form the mush into patties (10-12) and set on the paper towels to soak up some moisture. After all the patties are formed place another couple of layers of paper towels on top. Refrigerate for at least 15 minutes to let the excess water come out.

Heat oil in a frying pan to cook up your patties. I used less oil, and added more as needed for the different batches I had to do in my small pan. How much oil is up to you depending on how fritter-like you’d prefer your patties. More oil, more fritter-like.

Now, when the oil is nice and hot, place as many patties as fit in your pan so they don’t over lap. Adjust the heat to medium high. When you notice the sides of the patties starting to cook (like a pancake) flip your fritter. Try to flip only once to lessen the chance it will break. Place on a piece of paper bag or paper towel to sop up any extra oil and serve immediately.