Lentils

Lentils Seeds

Lentils are small, lens-shaped seeds that belong to the legume family. When sprouted, they develop a crunchy texture and a slightly peppery, nutty flavor. Sprouted lentils are commonly used in salads, sandwiches, and various cooked dishes for added nutrition and taste.

History of the Seed

Lentils have been cultivated for over 9,000 years, originating in the Near East. They were one of the first crops domesticated by humans and have been a staple food in many ancient civilizations due to their high nutritional value and ease of storage. Lentils spread globally through trade and migration.

Nutritional Information

Per 100 grams of sprouted lentils (raw weight):

  • Calories: ~106 kcal
  • Protein: 9 g
  • Carbohydrates: 18 g
  • Fiber: 8 g
  • Fat: 0.4 g
  • Vitamins: High in Vitamin C, some B vitamins (B1, B6, folate)
  • Minerals: Iron, magnesium, potassium, zinc

Nutrition Benefits

  • Excellent source of plant-based protein.
  • High in dietary fiber that supports digestion.
  • Rich in antioxidants and vitamins that boost immunity.
  • Contains essential minerals for bone health and energy metabolism.
  • Low in fat and calories, making it heart-friendly.

Sprouting Process and Directions

  1. Soak lentils in clean water for the recommended soak time.
  2. Rinse thoroughly to remove any debris or anti-nutrients.
  3. Drain well and place in a sprouting container or jar.
  4. Rinse the lentils 2-3 times daily to keep them moist but not waterlogged.
  5. Keep the container at room temperature away from direct sunlight.
  6. Harvest once sprouts reach the desired length.

Soak Time

8 to 12 hours (overnight soak is ideal).

Rinse Time

Rinse 2-3 times daily with fresh water.

Growing Time

Approximately 3 to 5 days until sprouts are ready.

Harvest Time

Typically on day 3 to day 5, when sprouts are about 1 to 2 cm long.

Yield

Sprouting lentils typically increases their volume by about 2 to 2.5 times.

Days to Sprout

3 to 5 days depending on temperature and conditions.

Best Growing Methods

  • Use a wide-mouth glass jar with a mesh lid or sprouting tray for good airflow.
  • Keep at temperatures between 20-25°C (68-77°F).
  • Avoid direct sunlight but ensure indirect light for best results.

Storage

  • Store sprouted lentils in an airtight container in the refrigerator.
  • Consume within 3 to 4 days for optimal freshness and nutrition.

Using the Ready Sprouts

  • Add fresh to salads, sandwiches, and wraps.
  • Lightly cook or steam for soups and stir-fries.
  • Blend into smoothies for extra nutrients.

Helpful Tips

  • Use organic lentils to avoid pesticides.
  • Rinse thoroughly to prevent mold growth.
  • Do not over-soak as it may cause sour taste or spoilage.
  • Maintain good ventilation during sprouting to avoid odors.

Did You Know

Sprouted lentils have increased levels of Vitamin C compared to dry lentils, which helps with iron absorption from the sprouts themselves, making them highly beneficial for vegetarians and vegans.