Sprouted Lentil Salad (and how to sprout lentils)

Sprouted Lentil Salad bowl This 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 spoon I 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!

SPROUTED LENTIL SALAD

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
cumin
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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37 comments
kristygardner
kristygardner

i adore the simplicity of this dish. and lentils are always a good idea :) 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.

kristygardner
kristygardner

i adore the simplicity of this dish. and lentils are always a good idea :) 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.

mizhelenadams
mizhelenadams

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

mizhelenadams
mizhelenadams

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

apriljharris
apriljharris

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. 

apriljharris
apriljharris

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.

Little Sis
Little Sis

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.

Little Sis
Little Sis

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.

Young Nesters
Young Nesters

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.

Young Nesters
Young Nesters

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.

SimpleCleanHome
SimpleCleanHome

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!

SimpleCleanHome
SimpleCleanHome

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!

schoolbusdriver401
schoolbusdriver401

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

schoolbusdriver401
schoolbusdriver401

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

glutenfreecat
glutenfreecat

Sprouting makes me giddy! Feels like I'm watching little babies grow.  :) 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!

glutenfreecat
glutenfreecat

Sprouting makes me giddy! Feels like I'm watching little babies grow.  :) 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!

Melanie
Melanie

This sounds really good! Starting some lentil sprouts tonight :-) Thanks!

Melissa
Melissa

Audrey - I will! Maybe I'll make it as my "appetizer" for Friday night even though it's really not an appetizer.....

Audrey
Audrey

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

RealFoodEater
RealFoodEater

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

RealFoodEater
RealFoodEater

@mizhelenadams THANKS for hosting and stopping by!

RealFoodEater
RealFoodEater

@apriljharris Yes!! It IS delicious. Hope you can give it a try! Thanks!

RealFoodEater
RealFoodEater moderator

 @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!

RealFoodEater
RealFoodEater

@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!

RealFoodEater
RealFoodEater moderator

 @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!

RealFoodEater
RealFoodEater

@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!

RealFoodEater
RealFoodEater moderator

 @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! :-) Thanks!

RealFoodEater
RealFoodEater

@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! :-) Thanks!

RealFoodEater
RealFoodEater moderator

 @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!

RealFoodEater
RealFoodEater

@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!

RealFoodEater
RealFoodEater moderator

 @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!

RealFoodEater
RealFoodEater

 @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!

Trackbacks

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  3. […] for another great salad/side dish? One of my ABSOLUTE favorites is a Sprouted Lentil Salad. […]

  4. […] 2. At the same time, cook the lentils. I had soaked mine the night before so they cooked fast. If you forget to do that, it will just take a bit longer. Drain them once they are cooked and soft. (Note: some of you might see that I actually used SPROUTED lentils in this above recipe – see the little “tails” on my lentils?). I had some left over from another recipe I was making, so I just cooked the sprouted lentils. For more on sprouted lentils, see my post on that at Sprouted Lentil Salad. […]

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  6. […] family friendly is key. A couple of my personal favorites are my Homemade Chicken Broth recipe, Sprouted Lentil Salad, and Homemade Stir-Fry […]