Soon after my article on alfalfa appeared in 2024, a garden foodie friend asked if I had tried lentil sprouts. He said they were as good or better tasting than mung beans sprouts, and faster to grow. He was right! If you enjoy growing and eating sprouts while you wait for spring, give lentils a try. Even people who don’t care for cooked lentils like lentil sprouts.
One of the most ancient of cultivated crops, lentils were domesticated in the Middle East around 11,000 B.C. Long classified as Lens culinaris, lentils are now Vicia lens, which is more fitting for this fast-growing annual vetch. Climate-friendly lentils have a negative carbon footprint because they remove more carbon dioxide than they produce. The twisty little legumes grow to less than 15 inches (38 cm) tall, and while they might be grown as a cover crop or green manure in a garden, they are not productive enough to adopt as a home food crop. Australia, Canada and India are the world’s top commercial producers of lentils.
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Green or black lentils produce crisp, nutty sprouts
Best Lentils for Sprouting
All lentils are excellent sources of fibre and protein, but sprouted lentils have much more zinc, manganese, and vitamins C and K. Any type of whole lentil with its seedcoat intact can be used for sprouting.
Lentils come in different colors, and most red lentils are sold in split form, after their gray seedcoats have been milled away to reveal their bright pink insides. Because they lack seedcoats, they cannot be sprouted. However, you can buy whole red lentils from companies that specialise in sprouting seeds.
The same green lentils you use for making lentil soup or dal are fine for sprouting. Often called French lentils, green lentils tend to be quite large, and big seeds develop into big, robust sprouts.
After gaining popularity in salads, black lentils have become widely available in stores, often sold as beluga or caviar lentils. Black lentils keep their dark colour when cooked in a pot, but the soaking and rinsing involved in sprouting washes away the black pigmentation to reveal the green seedcoats underneath. Black lentils are slightly slower to sprout compared to larger green or brown ones, but the finished sprouts are of excellent quality.
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The sprouting process rinses away the dark pigmentation in black lentils
Growing Lentil Sprouts and Microgreens
Sprout lentils as you would other sprouting seeds like mung beans or alfalfa. Place about three tablespoons of lentils in a clean glass jar, rinse a few times, and cover with cool water. Let sit for several hours, or overnight. Drain through a screened sprouting lid or piece of lightweight cloth held in place with a rubber band.
Twice a day for three days, fill the sprouting jar with cool water, swish and drain. Keep the jar in a place that does not get direct sun, which can cause the jar to overheat.
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Immersing lentil sprouts in cold water helps to float off detached seed coats
After about five days, the lentil sprouts are ready for a gentle swim in a bowl of cool water.
After soaking for ten minutes or so, many of the green seedcoats will float to the top, where you can scoop them up with your fingers. Don’t worry about those left behind, they are perfectly edible. Drain off water, and store the sprouts in a clean jar in the refrigerator.
Should you have more sprouts than you will eat in a few days, you can grow on a few as microgreens. If you want to use soil, simply place an inch (2 cm) of potting soil in a shallow dish, cover with sprouts, and spray with water until thoroughly damp. You can also go soil free if you give the roots a little something to hold onto, such as a plastic mesh produce bag. Grow lentil microgreens in a sunny window or under grow lights, and cover them at night to retain moisture. The little green shoots are ready to start clipping after two to three days.
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Two days of light can turn lentil sprouts into lentil microgreens
Lentil Sprout Recipes
You can use sprouted lentils just like mung bean sprouts in recipes, allowing for shorter cooking times. Raw sprouted lentils make a crunchy salad or sandwich topping on their own, or you can accent their earthy sweetness with a spicy peanut dressing. They are a beautiful addition to noodle bowls. Among cooked dishes, sprouted lentils are prefect for making savoury Asian-flavoured pancakes, which are best served with a garlicky soy dipping sauce.
Lentil microgreens are great in salads, sandwiches, grain bowls or stir fries, or use them to boost the fresh nutrients and fibre in your breakfast smoothie.
