Sprouted Lentil Salad (and how to sprout lentils)

Sprouted Lentil Salad bowlThis salad is addicting. Every time I make it I end up eating the whole bowl.

Have you ever sprouted lentils before? Sprouting is SOOO easy and so beneficial. When you sprout things (like grains, legumes, etc), there are a lot of benefits. There is a great article on the benefits and how-to of sprouting lentils over at The Nourishing Cook. I’ll spare you the boring instructions (basically, you soak them in water overnight, drain, put in a jar and then rinse/drain them a few times over the course of a few days), but you can read more over at her article linked above.

Here are the benefits (taken from her article):

  • Sprouting neutralizes phytic acid, which if present will not allow as much calcium, magnesium, iron, copper and zinc to be absorbed during digestion
  • It also increases the amount of B vitamins and carotene
  • Vitamin C is created in the process of sprouting
  • complex sugars responsible for intestinal gas are broken down
  • Sprouting also inactivates aflatoxins, which are potent carcinogens found  in grains
  • During sprouting additional enzymes are produced during the germination process that help digestion

sprouted lentils on spoonI have generally sprouted my lentils for this recipe for about a day or two….they are the most sweet in the first couple days. I’m not sure if you can see them clearly on the spoon over on the left, but the sprouted lentils look like little tadpoles!

You can simply steam the lentils and put on top of a lettuce salad to add protein or add your own ingredients to make a yummy salad.  I got this recipe from my friend Jenee VanKooten who lives on Whidbey Island, WA where we lived for 6 years. She has a GREAT buying club that she has run for around 20 yrs. It was one of the main tools that helped me on this real-food journey. Thanks Jenee for letting me share this recipe! It is DELICIOUS!! So, if you need a new salad option for a side dish or a potluck (or to just scarf down yourself like I did), this one’s for you!

WARNING! If you are a “measurer” or someone who likes things exact, then you aren’t going to like the lack of instructions in this recipe. They all needed to be added “to taste” and to your preference….just a friendly warning!



steamed, sprouted lentils (sprout them first for a few days, then gently steam for a few minutes)
chipped red onion
chopped green & red bell peppers
chopped cilantro
chopped tomatoes
minced garlic
sliced black olives
fresh corn (when in season)
olive oil
lemon or lime juice
salt and pepper

Mix together and enjoy!



This recipe was shared at:

Whole New Mom , Fight Back Friday, Raw Foods Thursday, Simply Natural Saturdays, Snacktime Saturdays, Sugar Free Sunday, Wellness Weekend, Homestead Barn Hop, Fat Tuesday, Living Green Tuesday, Slightly Indulgent Tuesday, Tempt My Tummy Tuesday, Anti-Procrastination Tuesday,  Hearth & Soul Hop, Tasty Tuesdays, Traditional Tuesdays, Real Food Wednesday, Whole Foods Wednesdays, Wednesday Fresh Foods, Frugally Sustainable, Allergy Free Wednesday, Simple Lives Thursday, Keep it Real Thursdays, The Pennywise Platter , Tastetastic Thursday, Eat, Make, Grow Thursday, Creative Juice Thursday, Full Plate Thursday, Freaky Friday, Fill Those Jars Friday, Fresh Bites Friday


Go visit them!


  1. Leave a Reply

    October 8, 2012

    i adore the simplicity of this dish. and lentils are always a good idea ūüôā i’ve never sprouted anything but have wanted to for a while now.
    thank you for sharing your post with us at the Wednesday Fresh Foods Link Up! I hope we’ll see you again this week with more amazing seasonal & real food posts. xo, kristy.

    • Leave a Reply

      October 10, 2012

      @kristygardner Thanks for stopping by! It is quite an easy recipe Рhope you can give it a try!

  2. Leave a Reply

    October 6, 2012

    We will just love this recipe, can’t wait to try it.¬† Enjoy your weekend and thank you so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  3. Leave a Reply

    October 6, 2012

    Your lentil salad looks just delicious, and I love how fresh and colourful it is. It’s got lots of wonderful wholesome ingredients too. Thank you for sharing it with us at Heart and Soul.

  4. Leave a Reply

    Little Sis
    October 4, 2012

    This looks fantastic. ¬†I’ve been a little slow to jump on the sprouting bandwagon, but this recipe definitely makes me want to branch out past mung beans. ¬†Thanks.

    • Leave a Reply

      October 6, 2012

      @Little Sis¬†– sprouting is so fun, isn’t it? This is definitely a delicious option. You can sprout the lentils and put them over a salad, too! YUM!

  5. Leave a Reply

    Young Nesters
    October 4, 2012

    I have never tried sprouting anything before so I’m glad you included some info (and the recipe) at Snacktime Saturday this week.¬† Thanks for linking.

    • Leave a Reply

      October 6, 2012

      @Young Nesters Thanks for hosting!!! I love checking out all of the great options people are sharing out there. Hope you get a chance to give this salad a try!

  6. Leave a Reply

    October 4, 2012

    This recipe looks like a great salad to pack in lunches. We do a lot of sprouting. We grow our own sprouts for salads and stir fry. For a really long time, we used a ball jar with cheese cloth to strain. We finally bought one of the special sprouting lids and it made it so much easier. I will have to try this soon!

    • Leave a Reply

      October 6, 2012

      @SimpleCleanHome¬†– yes, it’s a great option for lunches! I tend to put in a lot of garlic and cumin and then my kids won’t eat it b/c it’s too spicy! I need to exercise a little control with that. They’d probably eat it if I toned it down a bit! ūüôā Thanks!

  7. Leave a Reply

    October 1, 2012

    Sounds simply delicious… we’re all going to need to eat meatless more often with the price of meat skyrocketing due to the drought…

    • Leave a Reply

      October 6, 2012

      @schoolbusdriver401¬†Yes, I agree. I get my meat/eggs from a local organic farm, but the drought has definitely made things difficult with that. This salad is a great “meatless” option!

  8. Leave a Reply

    September 30, 2012

    Sprouting makes me giddy! Feels like I’m watching little babies grow. ¬†ūüôā I’ve never tried to sprout lentils before. But your salad looks so good I’m going to have to learn soon! Thanks so much for sharing this at Raw Foods Thursdays!

    • Leave a Reply

      September 30, 2012

      ¬†@glutenfreecat¬†Sprouting lentils is SOOOOO easy. I basically soaked them in water overnight, the next morning you rinse them well and place in a glass canning jar. Put a “breathable” thin washcloth or cheesecloth over the top and rubber band it in place and leave it on your counter. Then, once or twice a day you rinse and repeat until they are sprouted and ready! So fun!

  9. Leave a Reply

    January 18, 2012

    This sounds really good! Starting some lentil sprouts tonight ūüôā Thanks!

  10. Leave a Reply

    January 18, 2012

    Audrey – I will! Maybe I’ll make it as my “appetizer” for Friday night even though it’s really not an appetizer…..

  11. Leave a Reply

    January 18, 2012

    That sounds so good! Maybe you should make some for me. ūüėČ

  1. Lentil Recipes - For Lunch, Breakfast, and even DESSERT! - […] Sprouted Lentil Salad¬†(and how to sprout lentils) […]
  2. 50+ Healthy & Delicious Bean Recipes - HealthyGreenSavvy - […] Sprouted Lentil Salad (Real Food Eater) […]
  3. Bean and Lentil Recipes - More than 66 Recipes from Soups to Dessert - […] Sprouted Lentil Salad (and how to sprout lentils) from Real Food Eater […]
  4. Lentil Recipes - From - […] Sprouted Lentil Salad¬†(and how to sprout lentils) […]
  5. Real Food Weekly Meal Plan 3/24 - 3/29 | Real Food OutlawsReal Food Outlaws - [...] Lunch – Sprouted Lentil Salad [...]
  6. Real Food Weekly Meal Plan 3/24 - 3/29 | Real Food OutlawsReal Food Outlaws - [...] Lunch – Sprouted Lentil Salad [...]
  7. 20 Delicious Ways to Prepare Lentils | Natural Chow - [...] Sprouted Lentil Salad ‚ÄĒ Real Food [...]
  8. Summer Veggie Salad » Real Food Eater - [...] for another great salad/side dish? One of my ABSOLUTE favorites is a Sprouted Lentil Salad. [...]
  9. Sloppy joes with a secret ingredient....lentils! - [...] 2. At the same time, cook the lentils. I had soaked mine the night before so they cooked fast.…
  10. 25 Ways to Use Lentils for a Fast, Frugal, and Fabulous Meal - Nourishing Joy - [...] this sprouted lentil salad – from Real Food [...]
  11. Real Food in the Real World: Melissa at Real Food Eater! » Unmistakably Food | Unmistakably Food - [...] family friendly is key. A couple of my personal favorites are my¬†Homemade Chicken Broth recipe,¬†Sprouted Lentil Salad, and¬†Homemade Stir-Fry…
  12. Real Food in the Real World: My Story (guest post at Unmistakably Food!) - Real Food Eater - [...] family friendly is key. A couple of my personal favorites are my¬†Homemade Chicken Broth recipe,¬†Sprouted Lentil Salad, and¬†Homemade Stir-Fry…

Leave a Comment

You can use these HTML tags:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

CommentLuv badge