Easy Vegan Lentil Sprouts

Have you ever dreamed of growing your own food but you don’t have a garden? As with everything in life, start with what you have and if you have a space in your kitchen cabinet you’re good to go. Start with growing your own sprouts at home! Sprouts are mostly available in supermarkets for a reasonable price but who knows what were the growing conditions, how filtered is the water they use, if its even filtered at all and how much pollution they were exposed to during transportation and storage in the shelves. Well, these are all factors which influence the final nutritional value of a fresh produce.

But wonder no more, simply grow your own! If it wouldn’t be super easy I wouldn’t post it here, because simplicity is key!

Lentils are high in protein, fibre and complex carbohydrates while low in calories and fat. They are also full of minerals and nutrients like potassium, magnesium, zinc and manganese, iron and vitamin A, B, C and E. Sprouted lentil may be even more nutrient dense and increased in iron and vitamin C per serving.


1/2 cup dry red lentils
Filtered water
Colander or sprouting jar

How to do:

·         Place around ¼ cup of lentils in a big glass jar and remove any visible dirt particles or lentils which don’t look good
·         Fill the jar with filtered water (around 3 parts water to 1 part lentils) and let soak for up to 24 hours
·         The lentils will grow 3-4 times in size and in the process the color of water will change to brownish, you can exchange the water in between, but it’s not necessary 
·         Once the lentils are fully hydrated, place them in a colander or sprouting jar and rinse them with water and keep them in a dark and dry place for example a kitchen cabinet
·         Now for up to 5 days rinse and move the lentils 4 times per day with water and let the sprouts grow as long you want them to be
·         After they reached the length you desire place them in clean and dry glass jars and store them in the fridge for up to a week
·         The speed of sprouting depends on the individual lentils and can varied 1-2 days

Sprouted lentils are a delicious and crunchy add on to every avocado on toast, in every salad and as stir fry for breakfast. It has a nutty flavor and can be enjoyed in so many ways.

Step by step preparation:

Place around 1/2 cup of dry lentils in a big jar and remove any dirt particles

Fill up the jar with filtered water and let them hydrate for up to 24 hours

Fully hydrated lentils

After hydration place the lentils in a colander and rinse them. Place them in a dry and dark place. Rinse and mix 4-5 times a day

After 1 day

After 2 days

After 3 days

After 4 days

After 5 days

Sprouted lentils stored in a glass jar 

Extra Tip:

Try to buy locally produced lentils as some countries require lentils and seeds to be sprayed to stop sprouting before importing them. I haven’t experienced it so far, but I was reading online that USA has this kind of regulation. There are specific sprouting lentils as well available. Just give it a try with what you have and see for yourself. 


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