Sprouted Lentil Salad

Monday, April 13th, 2015

NOTE: In 2011 I posted a recipe on sprouted lentil paté with directions for sprouting the lentils, reprinted below. Here is the link to that recipe: https://www.menupause.info/archives/6672

Lentils: Below is a profile the nutritional value of lentils from www.whfoods.com. (World’s Healthiest Foods).

Here is what the website says about lentils:

Lentils are legumes along with other types of beans. They grow in pods that contain either one or two lentil seeds that are round, oval or heart-shaped disks and are oftentimes smaller than the tip of a pencil eraser. They may be sold whole or split into halves with the brown and green varieties being the best at retaining their shape after cooking.

Nutritional Profile:

Lentils, cooked
1.00 cup
(198.00 grams)
Calories: 230
GI: low

Notes: I am impressed with this profile!    The picture below is mixture of seeds and legumes. The purpose is to show you how to position the jar after rinsing.

Sprouting grains, beans, and seeds is a great way to increase their nutritive value. Lentils are actually the easiest to sprout.

1. Soak about one cup overnight in a glass jar with more than enough (filtered) water to cover. 
2. Next morning, place a net over the mouth of the jar and secure with a rubber band. (You can use actual netting, cheesecloth, or  pantyhose fabric.)
3. Once the netting is secure, pour soaking water out or feed it to your plants for the nutrients. Keep the jar on its side so that water drains out. (Too much water will rot the sprouts.)
4. Rinse and drain 2 or 3 times that day. “Tails” should start to sprout. By the next morning, the sprouts should be ready, although you can grow them a  little longer if you wish. Ideally, the tail should be no longer the the width of the lentil itself.
5. To use, steam for about 5 minutes or blanch with boiling water. Raw lentils taste somewhat chalky, so I recommend this last step.

Sprouted Lentil Salad

Utensils: jar with netting & rubber band, cutting board & knife, 2 qt. pot or steamer, bowl for mixing, dish for serving
Prep. Time: About 20 minutes with the lentils already sprouted, plus 1 1/2 days to sprout
Cooking Time: 30-60 seconds for blanching
Categories: Vegan, GL, NSA (no sugar added)


sprouted lentils (1 1/2 cups dry = about 4 coups sprouted)
grated carrot, washed and peeled if not organic 
2-3 slices of red onion or 2-3 scallions, sliced (white part)
salt & pepper  or low sodium tamari soy sauce to taste
garlic powder to taste (optional) 
1/4 -1/2 cup olive or sesame oil 
juice of 1/2 lemon


1.  Follow directions for sprouting and blanching, using a steamer or saucepan. Place sports in large bowl.
2. Add other veggies and toss.
3. Add seasonings and toss again.
4. Serve chilled on a bed of washed greens in an attractive dish or bowl

Yield: Side salad for 4-6 people.