How to Sprout Lentils

Unlock the secret to fresh, nutritious sprouts with this easy guide on how to sprout lentils at home! Using just two simple ingredients—dried lentils and water—this DIY sprouting method is a cost-effective and eco-friendly way to add a crunchy, protein-packed superfood to your meals. In just 2–3 days, you'll transform humble lentils into vibrant sprouts perfect for salads, sandwiches, stir-fries, or snacking. This no-cook recipe requires minimal prep time and ensures maximum freshness, with detailed steps for soaking, rinsing, and sprouting. Add these homemade sprouts to your meal routine for a boost of flavor, texture, and nutrition!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 1 cup Dried lentils (green, brown, or black)
• 4 cups Water (for rinsing and soaking)

Directions

Step 1

Place 1 cup of dried lentils in a large bowl or jar.

Step 2

Rinse the lentils thoroughly under cold water, removing any debris or damaged lentils.

Step 3

Soak the rinsed lentils in 4 cups of water. Cover the bowl or jar with a clean kitchen towel, cheesecloth, or a breathable lid. Allow to soak for 8-12 hours (overnight).

Step 4

After soaking, drain the lentils completely and rinse them again with fresh water.

Step 5

Transfer the rinsed lentils to a clean glass jar or sprouting tray. Tip the jar so excess water can drain out, but ensure the lentils stay moist.

Step 6

Store the jar in a cool, dark place or at room temperature, away from direct sunlight. Rinse and drain the lentils every 8-12 hours for 2-3 days.

Step 7

After 2-3 days, you will notice small sprouts forming. Continue rinsing and draining twice a day until the sprouts reach your desired length (usually 1/4 to 1/2 inch).

Step 8

Once the sprouts are ready, give them a final rinse and store them in the refrigerator, covered, for up to 5 days.

Step 9

Use the sprouted lentils in salads, sandwiches, stir-fries, or as a healthy snack.

Nutrition Facts

Serving size	1160 grams (1160.0g)

Amount per serving	% Daily Value*
Calories	704

Total Fat 2.20g	3%
Saturated Fat 0.40g	2%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 12mg	1%
Total Carbohydrate 126.00g	46%
Dietary Fiber 21.40g	76%
Total Sugars 4.00g
Protein 51.60g	103%

Vitamin D 0IU	0%
Calcium 112mg	9%
Iron 13mg	72%
Potassium 1354mg	29%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 2.7%

Protein: 28.3%

Carbs: 69.0%