Why sprout lentils for curry?
- Fast cooking: about 15 minutes.
- Better texture: they stay whole.
- Nutritious: sprouting can lower phytate in legumes, which may help minerals absorb.1
How to sprout lentils
Soak 1 cup of whole lentils for 6 to 12 hours. Rinse and drain twice a day for 2 to 3 days, until short tails appear. Split red lentils won't sprout, so use whole ones. See the lentil seed guide.
Sprouted lentil curry tips
- Brown the onions well for flavour.
- Bloom the spices in oil before adding tomatoes.
- Finish with lemon to brighten the curry.
Serve with
- Basmati rice or brown rice
- Naan, roti or methi paratha
- Cucumber raita
More curries
Sprouted Lentil Curry
Vegan · Indian
Ingredients
Curry
- 2 tbsp oil
- 1 tsp cumin seeds
- 1 large onion, finely chopped
- 1 tbsp grated ginger
- 3 garlic cloves, minced
- 1 green chili, chopped (optional)
- 1½ tsp ground coriander
- ½ tsp ground turmeric
- ½ tsp chili powder
- 2 tomatoes, chopped, or 1 cup (240 ml) crushed tomatoes
- 2 cups (about 240 g) sprouted lentils
- 2 cups (480 ml) water or stock
- 1 tsp salt
- ½ tsp garam masala
- 1 tbsp lemon juice
- Chopped cilantro
Method
- Heat the oil in a pot. Add the cumin seeds and let them sizzle for 30 seconds.
- Add the onion and cook for 6 to 7 minutes until golden.
- Add the ginger, garlic and chili. Cook for 1 minute.
- Add the coriander, turmeric and chili powder. Stir for 30 seconds.
- Add the tomatoes and cook for 4 minutes until soft.
- Add the sprouted lentils, water and salt. Cover and simmer for 12 to 15 minutes until the lentils are tender.
- Stir in the garam masala and lemon juice. Top with cilantro and serve.
Notes
- Creamy version: stir in ½ cup coconut milk at the end.
- Add vegetables: spinach, peas or diced carrot.
- Keeps: 4 days in the fridge, 3 months frozen.
Seeds in this article
Frequently asked questions
How long do sprouted lentils take to cook?
About 12 to 15 minutes in a curry. That's much faster than dry whole lentils, which take 25 to 40 minutes.
Which lentils are best for sprouting?
Whole lentils with skins, like green, brown, French or black lentils. Split red lentils won't sprout.
Do sprouted lentils need to be cooked?
Cooking is the safer choice and makes them easier to digest. This curry cooks them fully.
Can I make this sprouted lentil curry in an Instant Pot?
Yes. Sauté the base on sauté mode, add the lentils and water, and pressure cook for 3 minutes with a quick release.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Elliott H, Woods P, Green BD, Nugent AP. Can sprouting reduce phytate and improve the nutritional composition and nutrient bioaccessibility in cereals and legumes? Nutrition Bulletin, 2022. Link
