Black lentils are very easy to sprout, and they are super healthy. Black lentil sprouts are packed with vitamins and minerals, including: vitamins C B1, B2, B3, B6, and folate, which are essential for brain health and energy production. They are high in iron, magnesium and potassium, which are important for heart health and muscle function. Sprouted black lentils are an excellent source of plant based protein, because the sprouting process reduces acids and lectins, which interfere with digestion, making them easier on the stomach. Black lentil sprouts are also high in fiber, and packed with antioxidants which can help reduce inflammation. They have a mild flavor that tastes alive, which is the only way I can describe it, and they make you feel good after eating them.
Supplies Needed to Grow Black Lentil Sprouts
- Organic black lentils for sprouting, usually sold by the pound.
- Wide mouth mason jar. Be sure it is wide mouth, and quart size is ideal
- Sprouting lid. This is a lid that screws onto the wide mouth mason jar. It has a fine mesh acting as a sieve, so you can rinse and drain the black lentils with water while retaining the beans in the jar.
- Water.
Step by Step Guide to Growing Black Lentil Sprouts
- First, I like to check the beans before I put them in the jar. Grab a rimmed baking sheet and measure out 1/3 cup of black lentils, no more, per mason jar. Spread out the beans on the rimmed baking sheet. Check for rocks, dirt, or any unwanted seeds that may have snuck into the lentil beans. Next, pour the lentil beans into your wide mouthed mason jar. The corner of the rimmed baking sheet will act as a spout, making this easy. The first time I checked my beans, I used a plate, and then I had no way to pour them into the jar. It wasn’t great.
- Now it’s time to soak your beans. First rinse and drain the lentils using the sprouting lid. Now fill the jar with two to three times the amount of water to lentils. Really you can’t have too much water, so just fill the jar about three-quarters full. Stir or swirl the beans to let out any air bubbles so all the beans are covered in water. Let the black lentils soak for 8-12 hours. This will wake up the dormant lentil beans. Try not to soak for longer than 12 hours, because this could damage the beans.
- Drain and rinse the black lentils. Using your sprouting lid makes this easy. Dump out the water, then rinse the beans. Fill the jar with water, swirl the lentils around, then dump out the water. It is very important to drain the water. You only soak ONCE!
- Place the jar upside down into a bowl or other container to collect any remaining water. Try to position the jar at an angle, because this will allow airflow and prevent excess moisture build-up. Most sprouting lids will have pegs on them to keep the jar elevated.
- Rinse and drain the lentils twice per day, every 12 hours or so. I like to rotate the jar as I drain, so that the lentils stick to the side of the mason jar. This will keep the lentils moist so they can keep growing.
- Keep the lentils in a darker area. Avoid direct sunlight. Bean sprouts don’t need sunlight to sprout.
Watch Them Grow
After the black lentils have soaked, you will notice them start to split, as in the photo below. Then after a day or two, tiny little sprouts will emerge.
Harvest
On day three or four it is time to harvest. Once the lentils have sprouted and the sprouts are about an inch long, they can be harvested at any time. You can go longer if you want to. Taste the sprouts and see when the flavor is most appealing for you.
Unlike other sprouts such as broccoli or radish, there is no need to de-hull black lentil sprouts. They are ready to eat immediately.
Storing Black Lentil Sprouts
Drain the black lentil sprouts thoroughly using a small salad spinner, and then blot with a paper towel. Storing the sprouts wet will make them rot. When the sprouts get stuck in the salad spinner, just tap the inner spinny thing on the counter, and they will come out. Store the sprouts in the refrigerator in an airtight container, such as a resealable bag or reusable storage container. I like to line the container with a paper towel just in case there is any left over moisture. The sprouts should last in the refrigerator for a week or so, but they are so delicious they are usually consumed within days.
Growing your own black lentil sprouts is easy and nutritious, and everyone should try. I like my lentil sprouts on toast with homemade cashew cream cheese, or on eggs. Of course, they are good in salads, sandwiches and wraps as well. Try growing broccoli sprouts. Try growing alfalfa sprouts.
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