Lentil Sprouts – Quick, Easy and Healthy
Sprouts are an integral part of any whole food plant based diet and a great way to spruce up any salad or use as a topping for soups, stews and sandwiches. Lentil sprouts are high in protein, nutrients and antioxidants and can be eaten cooked or raw. The sprouting process neutralizes phytic acid and facilitates the bioavailability of nutrients like B vitamins and vitamin C. The sprouting process also releases all the good vitamins and minerals in a grain or legume without cooking and lentils are one of the easiest things to sprout. Lentils should be on any good whole food plant-based diet shopping list and make up part of an important level on the whole food plant based diet pyramid.
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Sprouting Increases Nutritive Value and Antioxidant and Protein Levels in Lentils
Research shows that the sprouting process causes significant increases in moisture, protein, crude fiber, protein solubility and free amino acids. However, oil content and antinutritional factors (tannins and phytic acid) significantly decreased. The sprouting process has a positive effect on the essential amino acid contents and protein efficiency ratio (PER) of lentil sprouts.
How to Make Simple Lentil Sprouts Salad
- 1 cup lentil sprouts (see below for directions or watch this video)
- dash soy sauce
- dash extra virgin olive oil
- dash hot sauce
How to Make High Protein Hearty Lentil Sprouts Salad
- 1 cup lentil sprouts (see below for directions or watch this video)
- 1/2 cup grated carrot
- 1/3 cup grated beet
- 1/2 cup finely chopped green cabbage
- 1 finely chopped celery stick
- 1/4 cup roasted sunflower seeds
- 1/4 cup roasted pumpkin seeds
- dress with a simple extra virgin olive oil and apple cider vinegar dressing or dressing of your choice
How to Make Traditional Lentil Sprouts Salad
- 1 cup lentil sprouts (see below for directions or watch this video)
- 1/2 cup shredded carrot
- 1/2 cup shredded beet
- 1/2 cup finely chopped green cabbage
- 1-2 finely chopped celery sticks
- 2 cups coarsely chopped lettuce (the darker the better – red leaf is great)
- dress with a simple extra virgin olive oil and balsamic vinegar dressing or dressing of your choice
Precautions
Sprouts are very perishable and can cause food poisoning if contaminated. Always wash sprouts thoroughly before consuming, especially if you are planning to eat them raw.
How to Make Lentil Sprouts
It is best to use green, black or de Puy dried lentils. Do not use red, yellow, white or any lentils that have their skins removed. You can use any dried lentils – the fresher the better.
Watch this video on sprouting lentils or follow these simple directions:
- Rinse and soak dried lentils for 8-12 hors or overnight.
- Use a sprouting mason jar lid to drain, then place in a bowl on an angle to sit and drain further.
- Rinse and drain at least once per day and in 2-3 days you will have healthy, nutritious lentil sprouts!
- Once the sprouts grow to the desired length, place them in the fridge where they will be good for a week or so.
Enjoy!
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