This recipe for healthy sprouted lentils is just one of the many ways of enjoying sprouts. Watching them sprout and grow in front of our eyes is just so exciting. Once sprouted, they are so versatile and can be enjoyed in so many recipes, such as on salads, in sandwiches, and made into patties. Read ahead to see how I turn them into an Indian flavoured sprouted lentil recipe.
The Ingredients for Healthy Sprouted Lentils
Here are the delicious spices that you will need to make the yummy snack of curry lentils.
The Ingredients List
- 2 cups whole green lentils
- 4 cups water
For the Curry
- 2 tablespoons vegetable oil
- 1 teaspoon whole black mustard seeds
- 1 teaspoon whole cumin seeds
- 10 fresh curry leaves
- 1 teaspoon cayenne powder (or to taste)
- 1 tablespoon dried mango powder
- 1 whole lime (juice only)
- salt and pepper to taste
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How do I make Healthy Sprouted Lentils?
Sprouting lentils is a very easy thing to do. You can sprout any kind of whole lentils or beans, however, I find the green (moong) lentils are the best for this recipe.
- Let’s start by soaking the lentils for up to 8 hours. I generally soak them before going to bed and the next morning they are ready.
- After they have soaked, we can drain all the water out and discard it. They will have absorbed enough water to help them start germinating / sprouting.
- Cover the bowl with a clean cloth and place it in a dark warm place. I usually place the bowl in the oven (without turning it on of course). This gives the lentils the perfect atmosphere that they need.
- This process takes two days.
- During this time, DO NOT touch the bowl while the germinating process is taking place. Just leave the bowl covered and allow the process to take place on its own.
- White shoots will start to sprout after a couple of days of sitting in the bowl.
- You can now enjoy your sprouted lentils as they are in sandwiches and salads.
- BUT if you like the curry flavour then you can continue on with the next steps where I show you how to turn these simple sprouted lentils into a delicious Healthy Sprouted Lentil Curry.
How do I turn Healthy Sprouted Lentils into Curry?
The flavour of curry when mingled with these healthy sprouted lentils is absolutely delicious. Let’s get the curry base started:
- In a large pan, heat 2 tablespoons of vegetable oil.
- Make sure it’s really hot and then toss 1 teaspoon of whole black mustard seeds. You can test the oil by tossing in a couple of seeds. If they pop right away, then the oil is hot enough for you to toss all of the mustard seeds in. They will pop and spatter around, so be careful.
- Once they have popped, add 1 teaspoon of whole cumin seeds, and 10 fresh curry leaves all at once. Allow them to pop as well.
- At this point, we can add the sprouts to the pan and mix everything well.
- Turn the heat down to a medium low.
- Now, let’s add 1 teaspoon of cayenne powder, salt to taste, and 1 tablespoon of dried mango powder to the pan.
- Mix everything to coat the lentils with the spices. I love the aroma of all these spices mingled together.
- Allow them to cook for about 5 minutes. This is just so that the lentils get a little softer and the spices marry with the lentils. We do not want to cook the lentils all the way. The crunchiness is great and the lentils are healthier when crunchy rather than when cooked all the way.
- Finally, let’s add the juice of one lime and toss everything to coat the lentils in the juice. This adds freshness to the dish. You are ready to enjoy the healthy Indian curried sprouted lentils. Enjoy them warm or cold.
Storing the Sprouts
Store your Healhty Spsrouted Lentils in an air-tight container and placed in the fridge. Although lentils need warmth and moisture to germinate and sprout, once they have sprouted they need to be stored in a cool and dry place, so they don’t go bad. Store the curried lentils in an air-tight container in the fridge as well.
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Healthy Indian Curried Sprouted LentilsCourse: SnackCuisine: IndianDifficulty: Easy
My healthy sprouted lentils are perfectly sprouted. Learn how to turn them into healthy CURRIED sprouted lentils with aromatic Indian spices.
- For sprouts
2 cups whole green lentils
4 cups water
- For the curry
2 tablespoons vegetable oil
1 teaspoon whole black mustard seeds
1 teaspoon whole cumin seeds
10 fresh curry leaves
1 teaspoon cayenne powder (or to taste)
1 tablespoon dried mango powder (optional for a more tangy taste)
1 whole lime (juice only)
salt and pepper to taste
- For sprouts
- Wash your dry lentils well and soak them in water and let them sit in a warm dry place for up to 8 hrs (or overnight).
- Drain the water out of the bowl and cover it with a dry cloth and set the bowl back in the same warm place for 2 days. Do not use plastic wrap.
- For the curry
- Heat the oil in a large pan over high heat. Once it’s really hot, add the mustard seeds and allow them to pop. Be careful as the seeds will pop and spread around.
- Add the cumin seeds and the curry to the pan and allow them to pop as well.
- Add the sprouts and mix well. Turn the temperature to medium.
- Add the cayenne pepper, salt, and if using the mango powder to the pan. Mix everything well so that everything is coated with the spices.
- Allow them to cook for about 5 mins and turn the heat off. Remember to stir occasionally. If it’s too dry, you can add a couple of spoons of water.
- Squeeze the lime juice into the pan and toss to coat.
- Enjoy hot or cold depending on your choice. The leftovers can be stored in the fridge for up to 3 days in an air-tight container.
Soak them in water and let them sit in a warm dry place for up to 8 hrs (or overnight). Drain the water out of the bowl and cover it with a dry cloth and set the bowl back in the same warm place for 2 days. Do not use plastic wrap. The lentils need to breathe in order to germinate and sprout.
No, once they are sprouted, lentils can be eaten without being cooked. Since they are soaked for 8 hours, and then sprouted, they get softer and can be consumed as they are. Try adding them to your green salad or replace quinoa for these sprouts and make a lentil salad in place of quinoa salad.
Once they are sprouted, they should be stored in an air-tight container and placed in the fridge. Although warmth and moisture are needed to germinate and sprout, once they have sprouted they need to be stored in a cool and dry place.