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


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