Sprouting Lentils - DIY & Curry Recipe - Laura's Idea
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Sprouting Lentils – DIY & Curry Recipe

Sprouting Lentils – DIY & Curry Recipe

Laura's Idea: Sprouting Raw SaladSprouted lentils have always been a popular ingredient at Laura’s Idea and we have a salad dedicated to it: The Sprouting Raw Salad. We believe that legumes, grains and beans become more nutritious when sprouted, taste great and are seriously easy to sprout! Sprouting neutralises the phytic acid, which means more vitamins and minerals can be absorbed by your body during digestion. It can also help break down some of the sugars in legumes that create intestinal gas.

We have prepared a simple sprouting method to get you on your way to sprouting lentils at home.

How to sprout lentils:

sprouted beans and lentils

  1. Begin by filling half a jar with lentils.
  2. Cover the lentils with water (use filtered water – not tap water).
  3. Cover the jar with a clean cloth and secure with an elastic band.
  4. Leave overnight.
  5. Drain the water from the jar and add fresh water. Do this every 12 hours. Within 24-36 hours you should begin to see the first signs of sprouting.
  6. Allow the lentils to sprout for 3-4 days. Drain lentils and spread over paper towels, allowing the lentils to dry.
  7. Store in an airtight container and place in the fridge or use right away. Sprouted lentils can be eaten on their own as a snack, as a salad topping or in the main course of a meal.


Here’s a lovely Indian recipe that uses sprouted lentils.

Sprouted Moong Lentil Curry


  • Olive oil
  • 1 1/2 cups sprouted mung beans/moong lentils
  • 2 ripe tomatoes – chopped
  • 1 finely chopped onion
  • 4-5 cloves garlic – crushed
  • 1 inch ginger root – grated
  • 3 red or green chillies
  • 1 tsp cumin seeds
  • Handful curry leaves
  • 2 tsp ground cumin
  • 3 tsp ground coriander seeds
  • 1/4 tsp turmeric
  • Sea salt to taste
  • Chopped coriander leaves and stalks
  • 1 lemon or lime to serve
  • Plain natural yoghurt, to serve


  1. Heat a tablespoon of olive oil in a frying pan and add the cumin seeds and curry leaves. Cover the pan and allow the seeds and leaves to brown (be careful not to burn them!).
  2. Uncover the pan and add the chopped onion. Allow the onion to caramelise before adding the ginger, garlic and chillies. Stir fry for a minute, then add the ground spices, followed by the tomatoes. Cover and allow to cook for a few minutes.
  3. Add the sprouted lentils, add a 1/4 cup of water and leave to cook. Stir through chopped coriander.
  4. Add sea-salt to taste and once cooked, serve with wedges of lime/lemon and yoghurt and wholemeal chappatis.
  5. Enjoy!