If you haven’t tried sprouting legumes yet, lentils are a great place to start! They sprout super fast, typically in about 24 hours, and cook up quickly. Plus, they’re packed with protein (9 grams per 1/2 cup serving) and add a healthy dose of fiber to your meals. AND these black beluga (also called caviar) lentils hold their shape better than their red or green counterparts, which is why they’re my favorite!
If you’re not familiar with sprouting, it’s an ancient practice that makes legumes and whole grains more nutritious and digestible by removing anti-nutrients, the stuff that prevents our body from absorbing key vitamins and minerals. It also activates enzymes that help our bodies better digest protein and carbohydrates, so we don’t end up bloated and gassy after our meal (sign me up!).
All you’re using to complete the sprouting process is water and time– that’s it. I notice a big difference in digestibility when I sprout my legumes, no matter what the variety is. That’s why I created this easy to follow guide, so you can benefit, too!
How to Sprout Black Lentils for Optimal Nutrition
Makes 6 (1/2 cup) servings
Ingredients:
- 1 cup dried black beluga lentils
- 3-4 cups filtered water, plus more for cooking
- sea salt, for cooking and seasoning
Equipment:
- Medium mixing bowl, preferably glass
- Mesh strainer
- Kitchen towel or paper towel
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Day 1:
- Rinse and sort through your dried lentils, removing any debris from processing (this is important, don’t skip!). Once they’re clean, place the lentils in a medium size glass bowl.
- Heat about twice the amount of water as you have lentils. The water is ready when it’s fairly warm, but you are still able to comfortably touch it without getting burned. Remember, you’re not cooking the lentils, you just want to gently encourage them to sprout.
- Pour the water over your lentils so that about 3” covers the top. They will soak it up and expand, so give them some room.
- Place a paper towel or clean dish towel over the bowl and allow the lentils to soak for 8 hours, or overnight.
Day 2:
- Once the lentils are done soaking, drain off the water and rinse them in a mesh strainer. Rinse and wipe out your mixing bowl, and place the strainer with your lentils in it over the bowl. Cover with a paper towel or kitchen towel and place somewhere safe on your kitchen counter.
- Continue to rinse the lentils every 3-4 hours to encourage sprouting. You don’t want them to dry out, similar to if you were sprouting seeds in soil. Depending on the temperature in your kitchen, you should start seeing little “tails” emerge in about a day or so (the warmer the temperature, the quicker they will sprout). This means they’re sprouted and ready to cook! My lentils usually sprout in about 24 hours.
- Rinse them in cold water and cook until done to your liking (10-15 minutes in a pot of salted boiling water for me). Drain and season to taste with salt.
Use these in my Mediterranean Black Lentil Salad Recipe, in grain bowls, or enjoy them on their own as a nutritious side!
How to Sprout Black Lentils for Optimal Nutrition
Equipment
- Medium mixing bowl, preferably glass
- Mesh strainer
- Kitchen towel or paper towel
Ingredients
- 1 cup dried black beluga lentils
- 3-4 cups filtered water, plus more for cooking
- sea salt, for cooking and seasoning
Instructions
Day 1:
- Rinse and sort through your dried lentils, removing any debris from processing (this is important, don't skip!). Once they're clean, place the lentils in a medium size glass bowl.
- Heat about twice the amount of water as you have lentils. The water is ready when it's fairly warm, but you are still able to comfortably touch it without getting burned. Remember, you’re not cooking the lentils, you just want to gently encourage them to sprout.
- Pour the water over your lentils so that about 3” covers the top. They will soak it up and expand, so give them enough room.
- Place a paper towel or clean dish towel over the bowl and allow the lentils to soak for 8 hours, or overnight.
Day 2:
- Once the lentils are done soaking, drain off the water and rinse them in a mesh strainer. Rinse and wipe out your mixing bowl, and place the strainer with your lentils in it over the bowl. Cover with a paper towel or kitchen towel and place somewhere safe on your kitchen counter.
- Continue to rinse the lentils every 3-4 hours to encourage sprouting. You don’t want them to dry out, similar to if you were sprouting seeds in soil. Depending on the temperature in your kitchen, you should start seeing little “tails” emerge in about a day or so (the warmer the temperature, the quicker they will sprout). This means they’re sprouted and ready to cook! My lentils usually sprout in about 24 hours.
- Rinse them in cold water and cook until done to your liking (15-20 minutes in a pot of salted boiling water for me). Drain and season to taste with salt.
Do you like lentils? What is your favorite way to enjoy them? Comment below!
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