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Sprouting Lentils


About Sprouting Lentils





Why Sprouting Lentils?

Lentils can NOT be eaten raw and there is a reason for that; they contain "anti-nutrients" also referred to as ANF's (various enzyme inhibitors, saponins and carbohydrate-binding proteins called lectins which interfere with the absorbtion of nutrients and inhibiting digestion). There are two way to get around this problem; cooking the lentils or sprouting them. Soaking can remove soluable ANC's, while heat and pressure can deactivate volatile compounds and other heat-sensitive ANC's. Sprouting Lentils is helpful for people with digestive issues and with any sproutable grain, the nutritional value of Lentils soars during the sprouting process and because you can eat the lentils raw, you retain the incredible nutritional value when preparing meals. Sprouting causes some of the starches to convert into simple sugars. Most Lentils provide a slightly spicy flavour so they make a splendid addition to salads and sandwiches.


How to Sprout Lentils

Remeber that sprouts more than triple in size when you sprout them - so leave enough space!



1. Select the Lentils you wish to sprout, in other words you need to know what you want to do with them. Lentils come in a large variety of types, each will have a slightly different flavour and larger lentils require more time to sprout.


2. Soak the Lentils in water for about 12 hours and keep them in a dark place (so overnight is very suitable). The bigger the Lentil the more time it needs to soak, so vary times accordingly. If applicable, remove any debris or broken Lentils.


3. After soaking, rinse the Lentils thouroughly. This is to dispose of the bad ingredients that have solved into the water and that are left on the outside of the Lentils. Often people use a cheesecloth or any other light cloth to filer out the water, but the easiest way is to use a colander which works just fine as well. It's important to dry the lentils very well. If there is water left and collects somewhere between your Lentils, then this is where mold will develop.


4. Once rinsed for the first time, make sure to drain all the water as well as you can. Put something on top of the lentils (for example a piece of kitchen paper) and place in a cool and preferably dark place.


5. Keep rinsing the lentils with water that is not too cold every 12 hours for about 3 days. Each time; rinse the lentils thoroughly so that any bad ingredients that solved into the water and are left on the surface of the lentils are washed away.


6. After about 3 days, the lentils should have sprouts (roughly 1 cm depending on the sort of lentil).


7. Before eating; make sure you rinse and dry the Lentil Sprouts one more time. You can keep them in the fridge for about 1 week or so.


Below the sprouting process in images:


Image 1; Choose the Lentils you want to sprout. In this case dry Puy Lentils


Image 2; Put the Lentils in a bowl



Image 3; Add water and let the lentils stand for 12 hours (keep out of direct light)


Image 4; Lentils have soaked up the water


Image 5; Rinse the Lentils under a tab. (for example purposes I used a cheesegrater


Image 6; Dry the Lentils, for example with some kitchen paper


When dried, put them away for another 12 hours and rinse again.



Use on Salads, as a snack, in stir-fries, in cold grain or pasta dishes or ground up in spreads. However, another fun thing to do with Lentil Sprouts is growing your own Lentil Plant in your garden! To plant the sprouts and grow your own Lentil Plant; please check our page about growing your own Lentil Plants in the garden.





We have listed some easy to make Lentil Soup recipes for you on our Recipes forum. Bon appetit!







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