Sprouted lentils, the super food
Sprouted lentils are a low calorie nutrient-dense food that are packed with protein, iron, magnesium, vitamin B, folate, iron, dietary fiber, vitamin C and all eight essential amino acids. Sprouting lentils boosts their levels of proteins, vitamins and minerals, and increases soluble fiber by 300 percent. In their raw sprouted state, lentils are more efficiently digested than they are when they are cooked (as with most foods the nutrient content of lentils is inevitably compromised through the cooking process).
There are several varieties of lentils that can be sprouted. Try sprouting a combination of red, green, brown, and French lentils for an interesting and colorful assortment. Sprouted lentils are a perfect snack and make a great addition to soups and salads. To make a healthy spread, try blending sprouted lentils with an avocado and nuts.
Sprouting lentils:
- Soak one cup of lentils in room temperature water overnight in a sprouting container. A glass jar with a piece of cheesecloth tied over the rim will work well, or you can buy a clear plastic sprouter at a health food store (some have a tier system which allows a number of “crops” to be grown simultaneously).
- After the overnight soaking, drain and rinse the lentils two to three times a day. They will have fully sprouted after three days.
- The sprouting process can be effectively stopped or slowed down by refrigerating the sprouts, which will allow them to be stored and eaten over a longer time period.
- This sprouting method also works well with most nuts, beans, seeds and grains
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See Ellie Markovitch’s method for sprouting lentils on Story Cooking