How to Sprout Lentils

Let's see the step-by-step instructions on how to sprout mung beans in a mason jar. The key to germination is to keep them in a warm and humid environment.

This method can be applied to lentils as well as beans. Here's how:

Step 1: Rinse, Drain, and Soak

Run your fingers through the dried lentils and discard any stones or dirt particles.

Rinse them 2-3 times to clean them thoroughly, then drain them. Soak them in 3 times the water overnight, or at least 12 hours.

two step grid rinsing and draining lentils

Step 2: Sprout in a Mason Jar

Discard the soaking liquid, and rinse and drain them. Transfer the lentils (or beans) to a 1-quart mason jar.

Cover the jar with a damp paper towel or muslin cloth, and secure that with the hollow outer ring of the canning lid.

What size jar to use? Lentils double in size after sprouting. Keep that in mind and pick a jar that can accommodate the increased size plus leave room for air circulation.

sprouting lentils in mason jar with mesh lid

Invert the jar and place it tilted in a bowl or lay it sideways on the countertop. Keep it in a cool dark place for another 24 hours.

How Long Does it take Lentils to Germinate? Sprouted lentils and beans take approx 2-3 days to fully germinate and sprout. Some beans may take up to 4 days. Time will vary based on the climate and your preferred length of the tail.

two step grid making lentil sprouts at home in mason jar

Step 3: Check the Tails

Check on the progress. By now legumes would have grown little white tails. Depending on the weather and location, this might take 24-36 hours.

Note: If the tails are too small, rinse and drain the lentils. Cover them with a fresh kitchen towel, secure the lid, and store them titled for another 6-12 hours.

Once the tails reach about ¼ inch, rinse and drain the lentils. Once dry, store them in an airtight container and refrigerate them until ready to use.

Sprouting tip in winters: If you live in a colder region, or are sprouting in the winter months, place the mason jar in the oven, close the door and turn on the oven light. The subtle heat will maintain a consistently warm temperature.

Alternate Method: Instant Pot

Follow the steps and soak lentils for 12 hours then rinse and drain them. Add them to a fine wire mesh colander.
Add ½ cup of water to the cooking pot, place a trivet, then place the colander on top of that. Cover the pot with any glass lid.
Select the "yogurt" option and using the "+/-" buttons, adjust it to 12 hours (the default is set to 8 hours).
After 12 hours, check on the progress. If you'd like longer sprouts, add them back for another 8-10 hours.

Mesh Tip: Using a fine mesh colander allows for proper air circulation around the lentils and prevents moisture retention, which can otherwise cause mold growth.

Benefits of Sprouted Lentils

Did you know soaking and sprouting lentils unlocks many of their nutrients? A few top benefits of sprouted lentils include:

Increases the bioavailability of vitamins B and C, and minerals as sprouting neutralizes phytic acid (a plant anti-nutrient)
Increased antioxidants – Sprouting releases more antioxidants that are stored in the grains of legumes
Easier to digest since the sprouting process breaks down sugars that can cause intestinal gas
Lower in net carbs as compared to their cooked counterpart. For example, one serving of sprouted mung beans based on this recipe includes 11g of net carbs, vs. 24g in one serving of mung bean curry (moong dal).
Boosts the protein content by enhancing the amino acid profile of lentils and beans, increasing their protein concentration

How to Use Sprouted Lentils

Lentil sprouts are a delicious addition to just about anything. A few of my favorite uses include:

Raw: Raw lentil sprouts are great in salads, bowls, tacos, and sandwiches. I also like to munch on them for snacks.

Steamed: Steaming softens them and turns them slightly chewy. Simply sprinkle a few tablespoons of water on the lentils and microwave for 1 minute. Cool slightly, then add to salads or bowls.

Cooked: Cooked lentil sprouts (which take less time to cook than regular lentils) work well in soups and curries.

sprouted mung bean salad in large white bowl with two serving spoons — Sprouted mung bean salad

How to Store

The lentils must be stored in a dry container in the refrigerator once they are done sprouting. They need to be cool and dry to prevent mold from growing or going bad.

To do so, I like to lay the lentils out on a few layers of paper towels once they are done sprouting.

As soon as they are completely dry, I place them in an airtight container lined with a fresh layer of paper towels and store them in the fridge, for up to 2 weeks.

Recipe Tips & Notes

Use a large, 1-quart (32 oz) mason jar. The lentils will expand upon sprouting, growing more than 2 times in volume. They need an ample amount of room to grow.
Cover the jar with a damp paper towel, muslin cloth, or cheesecloth. You need a hollow lid that will allow airflow while the lentils are sprouting.
Use any variety of lentils or beans. This includes red, green, brown, black, or de Puy (French) lentils, as well as mung beans, alfalfa, chickpeas or adzuki beans. The process for sprouting is the same, but the time will vary.
Sprout until the tails are at least ¼ inch long or longer. This is all about personal preference.
If the tails are too small, rinse and drain the lentils to prevent any mold growth. Cover them with a fresh kitchen towel, secure the lid, and store them titled for another 6-12 hours.

Frequently Asked Questions

What is the difference between lentils and sprouted lentils?

Regular lentils cannot be eaten raw and need to be cooked fully to be edible. Whereas, sprouted lentils go through germination, which breaks down certain nutrients, making them easier to digest, and they are perfectly acceptable to eat raw.

Can regular lentils be sprouted?

Yes, any variety of whole lentils can be sprouted, but green, black, and de Puy (French) lentils work the best.

Are sprouted lentils healthier?

Sprouted lentils are known to contain higher levels of nutrients, including many vitamins, minerals, and protein. The sprouting process also makes them easier to digest.

Can you sprout store-bought lentils?

Yes, you can use regular supermarket lentils to sprout. Just make sure they are whole and not split. Opt for organic varieties if you are concerned about manufacturing and processing.

Can sprouted lentils be cooked?

Yes, sprouted lentils can be cooked. Sprinkle a couple of tablespoons of water over them and steam them in the microwave for a minute or two, until they soften to your liking. You can also add them to soups and curries.

Can you eat sprouted lentils raw?

Unlike packages of lentil sprouts purchased at the grocery store (which have been dried and need to be cooked), lentil sprouts made at home can be eaten raw.

Are sprouted lentils safe to eat?

While there have been cases of salmonella and e.coli from large-scale commercial operations (according to the CDC), producing lentil sprouts at home is safe and acceptable, especially since it is on such a small scale. As always, keep it clean and controlled. If the lentils smell off - or are in any way slimy or moldy - throw them away.

Healthy Lentil Recipes For You

These recipes are part of the Lentils Recipes collection:

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