How To Sprout Beans and Lentils
Power of Sprouting
Anyone that I have shared fresh sprouts with has been completely amazed. Today, by popular demand, we will talk about how to sprout beans and lentils. I’ll also cover the nutritional benefits, and creative ways to incorporate them into your meals.
What is Sprouting?
Sprouting is a straightforward technique that involves soaking grains, beans, nuts, or seeds and then nurturing them through several days of rinsing. The result? Nutrient-packed, easily digestible little superfoods that can add to your our salads, stir-fries, side dishes, and more. It’s like cultivating a miniature garden right in your refrigerator. I’ve been sprouting for years, and lately, I’ve been experimenting with innovative ways to use these little life-force gems.
Nutritional Powerhouses
Sprouts are nature’s nutritional powerhouses. Mung bean sprouts are fantastic additions to a hydrating Papaya Salad, while chickpea sprouts can bring a delightful crunch to Basil Fried Rice.
How to Sprout Anywhere
The wonderful thing about sprouting is you can do it just about anywhere. All you need is a glass jar or bowl and a sprouting lid (or a clean cheesecloth or dishcloth) to cover. You really don’t need refrigeration during the sprouting process. In fact they can even sprout faster in warmer temperatures. When refrigerated, sprouts can stay fresh for up to four weeks. All you need is a glass jar or bowl, a sprouting lid, or a clean cheesecloth or dishcloth to cover.
How to Sprout Beans and Lentils
- Soak: Different ingredients require varying soaking times. For guidance, consult the chart below.
- Rinse: After soaking, rinse the sprouts thoroughly. Be sure to shake out excess water.
- Sprout: Store the sprouts upside down (using your sprouting lid or other DIY option) either in the refrigerator on on your counter away from direct sunlight.
- Repeat: Continue rinsing once a day, and be patient. The sprouts are at their best when they’ve developed a 1/4-inch tail, which can take anywhere from 3 days to a week, depending on your climate.
Incorporating sprouts into your diet is not only easy but also incredibly rewarding. From the nutritional benefits to the cost-effectiveness, sprouting is a simple yet transformative addition to your culinary repertoire.
Nutritional Benefits of Sprouts
By soaking and sprouting, phytic acid, lectins, and other enzyme inhibitors (basically what blocks the absorption of nutrients) are removed. This is what causes gut and digestive problems such as bloating, gas, stomach pain, and feeling tired after eating. Beans, grains, nuts, and seeds are essential, especially on a plant-based diet. If you have a hard time digesting any of these things, this can be a good solution for you.
Rinse & Repeat
After 3-4 days, your sprouts will grow little tails and be ready to eat! Experiment with different kinds and find your favorite. They also make a wonderful gift when presented in a pretty jar tied with a bow.
You have Sprouts!
After about 3-5 days, you will see little tails appear and your sprouts are ready to eat. I like to occasionally rinse and thoroughly drain them to for freshness and to be sure no sliminess happens.
I would love to hear about your sprouting journey. Share a photo or leave a comment of your favorite thing to sprout, and how you like to enjoy them!
