Short answer: soak ½ cup of whole lentils in cool water for 6 to 12 hours. Drain, then rinse and drain twice a day in a jar with a mesh lid, tilted upside down at room temperature. They're ready in 2 to 3 days, when the tails are about as long as the lentil. Dry them for an hour, then refrigerate and eat within a few days.
What are lentil sprouts?
Lentil sprouts are whole lentils (Lens culinaris) that have soaked and started to grow. After 2 to 3 days, each lentil splits its skin and pushes out a short white tail. They taste fresh and earthy, a bit like raw peas, with a satisfying crunch.
They're one of the best sprouts for beginners. Lentils sprout fast and evenly, rarely go moldy and need no special gear. They're also one of the most filling sprouts, with much more protein than leafy sprouts like alfalfa.
Which lentils to sprout
Any whole lentil with its skin on will sprout. Split lentils, the ones that cook down to mush in dal, won't.
| Lentil | Sprout | Best for |
|---|---|---|
| French green | Small, firm, even | Salads, the most reliable choice |
| Small green | Small and crunchy | Salads and snacking |
| Large green | Bigger, softer | Soups, curries, stews |
| Black (beluga) | Small and striking | Salads where colour matters |
| Crimson (whole red) | Quick, soft, sweet | Curries and soups |
Sprouting.com sells all five for sprouting.1 If you buy lentils at a grocery store, choose whole ones and check that they're fresh. Old stock sprouts unevenly.
Red lentils are usually split. The bright orange lentils in most shops have had their skins removed and are split in half, so they can't sprout. Look for whole red lentils, often sold as crimson lentils, if you want red lentil sprouts.
What you need
- ½ cup (about 100 g) of whole lentils
- A 1-quart (1-liter) wide-mouth jar
- A mesh sprouting lid, or cheesecloth and a rubber band
- A bowl or rack to hold the jar upside down
How to sprout lentils, day by day
- Day0
Rinse and soak for 6–12 hours
Pick out any stones or broken lentils, then rinse. Cover the lentils with about three times their volume of cool water and soak for 6 to 12 hours.
- Day1
Drain and rinse
Pour off the soak water, rinse with fresh water and drain well. Set the jar upside down at an angle in a bowl, out of direct sun.
- Day1–2
Rinse twice a day
Morning and evening, fill the jar with cool water and swirl it, then drain it well. Tails appear after about a day.
- Day2–3
Harvest
When most tails are about as long as the lentil, give them a final rinse. For a crunchier sprout, stop at a shorter tail.
- Day3
Dry and refrigerate
Let them drain for an hour, then store them in a covered container lined with a paper towel.
Temperature and timing
Lentils sprout well between about 65 and 80°F (18 to 27°C). In a warm kitchen, rinse three times a day so they stay cool and fresh. In a cool room, give them an extra day.
Sprouting.com lists 2 to 3 days to sprout and a soak of 6 to 12 hours for its green, black and crimson lentils.1
Short or long tails?
Short-tailed lentil sprouts (day 2) are firm and nutty, and hold up well in salads and cooking. Long-tailed sprouts (day 4 or 5) are softer, more watery and a little bitter. Most people prefer them short.
How many sprouts you get
Half a cup of dry lentils makes about 2½ cups of sprouts.1
| Dry lentils | Sprouts at day 2–3 |
|---|---|
| ¼ cup (50 g) | About 1¼ cups |
| ½ cup (100 g) | About 2½ cups |
| 1 cup (200 g) | About 5 cups (use a half-gallon or 2 L jar) |
Lentil sprouts nutrition
Lentil sprouts are more filling than most sprouts. Here's what USDA FoodData Central lists for 100 g (about 1 cup) of raw lentil sprouts.2
| Nutrient | Per 100 g raw |
|---|---|
| Calories | 106 kcal |
| Protein | 9.0 g |
| Carbohydrates | 22.1 g |
| Vitamin C | 16.5 mg |
| Folate | 100 µg |
| Iron | 3.2 mg |
| Potassium | 322 mg |
| Magnesium | 37 mg |
| Zinc | 1.5 mg |
Compared with alfalfa sprouts, lentil sprouts have about twice the protein per 100 g and over three times the iron. Sprouting also lowers phytate, a compound in beans and grains that can hold onto minerals like iron and zinc. A 2022 review found that sprouting can reduce phytate and may make some minerals easier to absorb, though results vary.3
Are lentil sprouts safe to eat raw?
Food safety: raw sprouts can carry bacteria such as Salmonella and E. coli. The FDA says young children, pregnant people, older adults and anyone with a weakened immune system should not eat raw or lightly cooked sprouts of any kind.4 Health Canada advises everyone to cook sprouts well before eating.5
Lentil sprouts cook beautifully, so this is easy to follow. Steam them for 2 to 3 minutes, sauté them, or add them to soups and curries. If you choose to eat them raw, use clean equipment and good seed, drain them well and refrigerate them promptly.
Problems and fixes
| What you see | Likely cause | What to do |
|---|---|---|
| Nothing sprouts | Split lentils, or very old stock | Use whole lentils sold for sprouting |
| Only some sprout | Old seed, or a cold room | Keep them above 65°F (18°C). Replace seed if two batches fail |
| Sour smell | Not draining, or too warm | Throw the batch out. Drain well and rinse three times a day in heat |
| Bitter taste | Tails grown too long | Harvest at a tail about the length of the lentil |
| Slimy texture | Water pooling in the jar | Throw them out. Don't fill the jar more than a third full of dry lentils |
Growing lentil shoots
Lentils can also grow into leafy shoots. Plant soaked lentils on soil in a tray, keep them covered for 2 to 3 days, then give them light. In 8 to 12 days you'll have tender green shoots with a mild pea taste. They're a fun alternative to pea shoots. Lentil sprouts are also a popular fodder for backyard chickens; see sprouting seeds for chickens.
How to store lentil sprouts
Drain them for an hour after the last rinse, then refrigerate them in a covered container lined with a paper towel. They keep for 3 to 5 days. You can also blanch them for a minute, cool them and freeze them for soups.
How to eat lentil sprouts
- Salads: toss them with tomato and cucumber, plus a squeeze of lemon.
- Curries and dals: stir them in for the last 5 minutes.
- Soups: add a handful just before serving.
- Stuffed peppers and wraps: mix them into the filling.
- Sautéed: cook them with garlic and cumin for a quick side.
Try these recipes:
Where to buy lentils for sprouting
We link to Sprouting.com, a Canadian company that sells French green, large green, small green, black and crimson lentils for sprouting. They also make a Spicy Lentil Crunch blend that mixes lentils with other seeds.
Store dry lentils in a sealed jar in a cool, dry place. They should sprout well for at least a year.
What to sprout next
- Mung beans: the classic bean sprout, just as easy.
- Chickpeas: bigger sprouts for hummus and salads.
- Peas: sweet sprouts or tall shoots.
- Adzuki beans: small, sweet red beans.
Browse every seed in the Seed Library.
Recipes with lentils
Lentils FAQ
How long does it take to sprout lentils?
Two to three days after a 6 to 12 hour soak. Lentils are ready when the tails are about as long as the lentil, roughly ¼ to ½ inch (0.5 to 1 cm). Longer tails are fine but turn the sprouts softer and slightly bitter.
Can you sprout red lentils?
Only whole red lentils, sometimes sold as crimson lentils. Most red lentils in shops are split, with the skin removed, and split lentils can't sprout. Check that the package says whole or unhulled.
Can you eat lentil sprouts raw?
Many people eat them raw in salads, but raw sprouts carry a food-poisoning risk. The FDA says higher-risk groups should not eat raw sprouts, and Health Canada advises everyone to cook them. A quick steam or sauté of 2 to 3 minutes keeps the crunch.
Are lentil sprouts good for you?
Yes. They're one of the more filling sprouts. USDA data lists about 106 calories, 9 g of protein, 3.2 mg of iron and 100 µg of folate per 100 g of raw lentil sprouts, which is more protein and iron than most leafy sprouts.
Which lentils are best for sprouting?
French green (Puy-style) and small green lentils sprout fastest and stay firm. Large green lentils give bigger, softer sprouts. Black lentils look striking in salads. All of them take about 2 to 3 days.
How long do lentil sprouts last?
About 3 to 5 days in the fridge if they're dry when they go in. Store them in a covered container lined with a paper towel, and throw them out if they turn slimy or smell sour.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Sprouting.com (Mumm's Sprouting Seeds). Lentil product pages (French green, large green, small green, black, crimson): days to sprout, soak time and yield. Link
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy and Foundation Foods), values per 100 g. Link
- 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
- U.S. Food and Drug Administration. Selecting and Serving Produce Safely. Link
- Health Canada. Food safety tips for sprouts. Link
