Why you'll love this sprouted lentil salad
- Crunchy sprouted lentils with fresh vegetables.
- High in protein: lentil sprouts have about 9 g of protein per 100 g.1
- Keeps well for meal prep.
- Vegan and gluten-free.
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. Use them when tails are ¼ to ½ inch long. For a ready-made mix of lentils with radish, alfalfa, clover and mustard, try Sprouting.com's Spicy Lentil Crunch. See the lentil seed guide.
Sprouted lentil salad tips
- Don't overcook. Two to three minutes is enough.
- Dry the lentils so the dressing clings.
- Season boldly. Lentils love lemon and salt.
Food safety
The FDA says higher-risk groups should not eat raw or lightly cooked sprouts, and Health Canada advises everyone to cook sprouts.23 For those groups, simmer the lentils for 5 to 8 minutes instead.
More sprout salads
Sprouted Lentil Salad (Vegan)
Vegan · Mediterranean
Ingredients
Salad
- 2 cups (about 240 g) sprouted lentils
- 1 red bell pepper, diced
- 1 cucumber, diced
- ½ small red onion, finely chopped
- ½ cup chopped parsley
- 2 tbsp toasted sunflower or pumpkin seeds
Dijon-lemon dressing
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp maple syrup
- 1 small garlic clove, grated
- ½ tsp salt and black pepper
Method
- Blanch the sprouted lentils in boiling water for 2 to 3 minutes. Drain and rinse under cold water. Drain well.
- Whisk the dressing ingredients in a large bowl.
- Add the lentils and toss to coat.
- Add the pepper, cucumber, onion and parsley. Toss again.
- Top with seeds and serve, or chill for later.
Notes
- Meal prep: keeps 3 to 4 days in the fridge. Add the seeds just before eating.
- Add-ins: feta (not vegan), olives, sun-dried tomatoes or avocado.
- Mix lentils: green and black lentils look great together.
Seeds in this article
Frequently asked questions
Can you eat sprouted lentils raw in a salad?
Lightly cooking them is safer and makes them easier to digest. A 2 to 3 minute blanch keeps them crunchy. The FDA and Health Canada advise caution with raw sprouts.
How long does sprouted lentil salad keep?
About 3 to 4 days in a sealed container in the fridge.
Which lentils sprout best?
Whole green, brown, French or black lentils. Split lentils won't sprout.
Is sprouted lentil salad high in protein?
Yes. Lentil sprouts have about 9 g of protein per 100 g, according to USDA data.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
