Before I ever heard of microgreens, I learned to sprout lentils. We’ll teach you all about lentil sprouting: how to sprout lentils, how to eat them, and why you’ll love them.

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 great in salads and can even take center stage in a dish, like in our Sprouted Lentil Fritters Recipe. Yes, you can cook sprouted lentils! Read on to learn how to sprout lentils!

Lentils just starting to sprout

How To Sprout Lentils

Note: Only use clean tools, preferably sanitized (bleach, boiling water, food safe sanitizer, etc). Sprouting is best done away from the kitchen and with dedicated tools just for sprouting

  1. Buy Lentil Seeds:

    While you can use lentils from the grocery store, it is better to buy seeds designated for sprouting from a reputable company. Seed companies that specialize in sprouting seeds ensure their seeds have undergone testing to ensure minimum levels of potential food pathogens. Try these lentil seeds or these.

  2. Rinse and Soak:

    • Measure 1/2 cup to 1 cup of lentils, inspect and remove any pebbles or broken seeds.

    • Rinse lentils thoroughly under running hot water for at least a minute.

    • For extra protection against microbial contamination, sanitize your seeds before sprouting. Read about the ways to santize your seeds here.

    • Place the rinsed lentils in a large bowl and cover them with plenty of water (at least two inches higher than lentils). Let them soak for 1-4 hours. Remove any floating seeds, seed fragments or debris.

  3. Drain and Rinse:

    • After soaking, drain the lentils and rinse them well. Then rinse again.

    • Transfer the lentils to a clean sprouting container (I use this one) or a sieve. Place the jar or sieve in a well-ventilated area, away from direct sunlight.

  4. Sprouting Process:

    • Rinse the lentils at least three times a day (morning and evening) with fresh water, draining them thoroughly each time. Do not let them sit in stagnant water- not even a little. Containers made for sprouting are designed to ensure all water drips out. Sitting in stagnant water is how food pathogens grow.

    • Within 2-3 days (rinsing thrice daily), you’ll notice small sprouts beginning to form. The lentils are ready to use once the sprouts are about 1/4 to 1/2 inch long.

  5. Refrigerate Sprouted Lentils:

    • Once sprouted, store the lentils in an airtight container in the refrigerator. They will keep for up to a week.

My Sprouter Set Up

Are Lentil Sprouts Healthy? What are the health benefits of lentil sprouts?

Lentil Sprouts are high in protein and fiber.

  • 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. Sprouting neutralizes phytic acid and facilitates the bioavailability of nutrients

Lentil Sprouts Ready for the Refrigerator

Are Lentil Sprouts Safe To Eat?

Sprouts are known as a higher risk food. However, by rinsing your sprouts multiple times a day and using quality seeds, and clean tools, the risk of illness is low. The risk is even more reduce sanitizing your seeds before sprouting. The safest way to consume lentil sprouts is by cooking them.

Read more about lentil sprouts safety here.

Read more about the difference between Sprouts and Microgreens here.

What’s the Best Way to Eat Lentil Sprouts (Sprouted Lentils)

Add your favorite chopped veggies, a big handful of sprouted lentils, fresh herbs/or microgreens, fruity olive oil and salt and pepper for a fresh and delicious salad. Travel friendly, lunch box friendly.

But that isn’t the only way to use sprouted lentils:

Add to a wrap, sandwich, add to green salad, top your avocado toast, or even add to pasta.

Lentil Sprouts Travel Well for A Super Easy Healthy Lunch

Wondering if can you eat lentil sprouts cooked? Yes! For best flavor, only sprout until the root is less than 1/2 inch.

How to Store Lentil Sprouts (Sprouted Lentils)

Once the lentil sprouts are the size you like. Rinse again, and drain. Store in the fridge. I add a papertowel in the bottom of a glass container to absorb any excess water.

Lentils Sprouts should be drained will before storing in an airtight container in the refrigerator.

Sprouted Lentil Fritters

What is the Shelf Life of Lentil Sprouts?

Lentil Sprouts can last up to a week in the refrigerator.

Where Can I Find Lentil Sprouts?

Good luck finding these in the store…Best grown yourself.

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Quantum Microrgeens is your guide to living well inside & out. This website is all about clean(ish) recipes, living tips and everything microgreens. We're Melissa & Kelly, two sisters living in California and Connecticut, on a mission


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