Just popping in with a quick little post today about sprouting. More specifically, how to sprout lentils!
So you may be wondering what exactly is sprouting? What are the benefits besides the fact that your lentils grow little tails? Read on!
Benefits of Sprouting Lentils:
- Lentils contain phytic acid, which can be difficult to digest. Sprouting neutralizes the phytic acid which means more vitamins and minerals can be absorbed by your body as they’re digested.
- When you sprout lentils, you’re actually starting the germination process, which changes the composition of the lentils. Sprouting increases the amounts of vitamins and minerals in the lentils, especially B vitamins and carotene.
- Sprouting also produces Vitamin C.
- Sprouting also helps break down some of the sugars that create intestinal gas.
Sounds pretty good, right? What’s even better is that sprouting is super easy to do! It requires very little equipment and hardly any effort on your part. Although they make special sprouting jars, all you really need is a mason jar and some light fabric or cheese cloth to go over the top.
How to sprout lentils:
1. Put the dry lentils in a jar. Add water and let sit overnight. Remember that the lentils will eventually almost triple in size so be sure your container is big enough. I used about 2/3 c dry lentils in a 1 quart mason jar and added about 2 cups water and there was plenty of room. Don’t put an airtight lid on the jar. I used a piece of thin cloth (cheesecloth would be perfect) and secured it with the ring part of the jar top.
2. Drain the water out of the jar, replace the cloth and let the jar sit on the counter, out of direct sunlight. Every 12 hours, add water to the jar, give it a swirl and then drain it out again.
3. I started seeing little tails in 24-36 hours and decided they were long enough after about 2 days. Depending on the amount of lentils you’re sprouting, this process could take up to 4 days.
4. When they’re done, spread them on a paper towel to let them dry out a little bit, then store in an airtight container in the fridge.
You can eat the sprouted lentils plain for a snack, use them as a salad topping or add them to whatever dish you would add non-sprouted lentils to when you’re cooking.
If you’re feeling ambitious like I was, you can make some homemade bread and add some sprouted lentils to it! I used this recipe for Sprouted Lentil Wheat Bread except I used half white whole wheat flour and half bread flour. I ended up using 1 1/2 c white whole wheat flour and about 2 1/2 c bread flour in order to get the dough the right consistency.
This might be my new favorite thing. The bread is delicious and there are crunchy lentil bites throughout, which I love! I’m going to make another loaf using a bit more whole wheat flour and see how it turns out.
So there you have it, friends!
Have you sprouted before? Are you willing to try it?
This would make a great addition to your weekly food prep session! If you liked this post, you’ll love my ebook – The Ultimate Guide To Food Prep. It dives into even more detail about how to food prep, troubleshoots common problems and provides tons of tips to make it easier! Click the image below for more details!