How to Sprout Lentils: Guide to Sprouting Lentils at Home

Sprouted lentils are lentils that have been soaked in water and left out in the sun until they germinate. When the shoots are three to six days old, they can be eaten raw or cooked. Chickpeas (or garbanzo beans), alfalfa, and mung beans are other types of legumes you can sprout. Not all beans and legumes are ideal for sprouting, though, and the process is complicated for some. Sprouted kidney beans, for instance, are not suitable to be eaten raw.

Sprouted lentils are lentils that have been soaked in water and left out in the sun until they germinate. When the shoots are three to six days old, they can be eaten raw or cooked. Chickpeas (or garbanzo beans), alfalfa, and mung beans are other types of legumes you can sprout. Not all beans and legumes are ideal for sprouting, though, and the process is complicated for some. Sprouted kidney beans, for instance, are not suitable to be eaten raw.

Sprouting lentils make them more nutritious and easier to digest than lentil seeds. Lentil seeds contain phytic acid, which can be hard for the body to digest, but when you sprout lentils, you neutralize the phytic acid. Sprouted lentils contain vitamin B, vitamin C, carbohydrates, potassium, and carotene. They also have high fiber content, which promotes gut health.

You can sprout brown lentils, green lentils, or red lentils—all of which are easy to find in a grocery store. Only whole lentils can be sprouted—not split lentils. Follow these steps to sprout lentils:

1. 1. Pour dry lentils into a glass jar or large bowl. Fill the container with water: 1 cup of lentils to 3 cups of water. The lentils will triple in size, so make sure there is enough room for them. Cover the lentils with a kitchen towel or cheesecloth, and ensure that they still get air circulation. Allow the lentils to soak overnight.
2. 2. Drain the water out of the container. Using a strainer or cheesecloth, drain the water out of the container, then put the lentils back in. Let the lentils sit out in a well-lit room, covered, out of direct sunlight.
3. 3. Rinse the lentils every 12 hours. Run the lentils under water, then drain.
4. 4. Watch for the sprouts. The lentils should sprout in 24 to 36 hours, but it can take up to four days.
5. 5. Dry and store the sprouted lentils. When the lentil shoots are about a quarter of an inch long, give them a final rinse, dry them on a paper towel, then store them in an airtight container in the fridge. Store the sprouted lentils for up to two weeks in the refrigerator and up to three months in the freezer.

You can use sprouted lentils similar to regular lentil seeds: simmered in a soup or stew or atop a salad. Ways to prepare sprouted lentils include:

1. 1. Salad: Mix sprouted lentils with your favorite vegetables to make a sprouted lentil salad.
2. 2. Stir-fry: Stir-fry the lentils in olive oil with your favorite veggies, sauces, or spices.
3. 3. Soup: Simmer the sprouted lentils to make lentil soup. Lentils are already soft, so they won’t have to simmer for as long as lentil seeds. Take them off the heat when they are as soft as you desire.

Grow your own garden with Ron Finley, the self-described "Gangster Gardener." Get the MasterClass Annual Membership and learn how to cultivate fresh herbs and vegetables, keep your house plants alive, and use compost to make your community—and the world—a better place.