Sprout Your Own Lentils

Watch: CHCH Morning Live – Sprout Your Own

How are you at sprouting? Do you know what they’re good for and that you can easily grow your own? Puneeta Chhitwal-Varma showed how.

Sprouting Lentils as Sustainable Food

Our news feeds are full of climate change stories of record-breaking weather anomalies, out-of-control wildfires, and never-before-seen extreme temperatures. And this is all taking place while we are all still reeling under the impact of COVID-19.

We can all make the changes needed for good-for-us, good-for-the-planet kitchen and home habits. This approach, as you may be aware, is grounded in the food and mood research from Deakin University, Australia, and is inspired by the planetary health diet and the IPCC climate reports. It is part of a sustainable lifestyle.

Sprouted lentils are a protein-rich superfood. You can sprout your own lentils on your kitchen counter with no extra appliances or tools needed.

If your life is anything like mine, living in between homes right now in a tiny rental with hubby and kids and a cat out of suitcases and cardboard boxes… and you still want to make something wholesome and delicious and will help you feel good about sustainable living, then sprouting lentils is for you!

Why would you sprout lentils?

On top of being good for you, sprouted lentils have a unique and tasty flavour.

(I share these tips on my Instagram and via my monthly newsletter too!)

What you need:

  • A bag of whole lentils – any kind, beans will do too!

(I am showing you how to do this with green whole lentils – Moong bean as we call them in India.)

Day 1 – Step 1

  • A cup of green whole lentils rinses in cool running water a couple of times
  • Soak it overnight in enough water to cover it and a couple of inches to spare

What you need to sprout are moisture and air circulation.

You start by soaking the lentils because that way the water seeps through the out layers and activates the seed. They will become soft and chewable.

Day 2 – Step 2

  • The next morning toss the water rinse them again
  • Keep them damp – covered with a damp dish towel in a corner of your kitchen
  • In the evening, toss them gently with your fingers so they all get aired out
  • Dampen the dish towel again and cover them for another day

Day 2 – Step 3

  • Allow the lentils to keep sprouting for another day
  • You’ll begin to see some leaves – these are the “microgreens” that are so popular now
  • Store in the fridge for up to 3 days
Sprouted lentils – day 3

How are sprouted lentils good for you?

There are several good reasons to sprout your own lentils:

  • If feel lentils don’t have don’t agree with you – this mellows them out, makes them easier to digest
  • If you’re looking for something that’s snack-ready in the fridge
  • You haven’t been able to shop for fresh produce
  • You can save some $$$
  • Sprouting increases the nutritive value of the ingredients and provides better digestion, plus they provide more vitamin C and D
  • They are sustainable food

One Final Tip for Sprouting

All “whole” lentils and beans can be sprouted using this method!

Questions + Comments

Notify of
Newest Most Voted
Inline Feedbacks
View all comments
2 years ago

Hello, I saw on CHCH you explaining how easy one can sprout beans. I have some questions. once sprouts begin, do you put bowl in the fridge? once sprouting begins, how many days still edible? any concerns about bacteria, as sprouts are known to have bacteria. You stated you rince 3 times when starting, do you rince again daily?

About Puneeta

Author, Educator, Speaker

Puneeta is a writer, food advocate and guide for those who seek earth-friendly, delicious solutions that work for real life.

Puneeta Chhitwal-Varma, Food Writer, Climate Advocate, New cookbook - Good Food, Healthy Planet - out April 2024
Puneeta Chhitwal-Varma
Photo by Diana Muresan
Staying Grounded logo

Inspiration for living an abundant, delicious and doable life that brings people and planet closer together.

Please enter your name.
Please enter a valid email address.
Something went wrong. Please check your entries and try again.

Use what you have, reuse what you can, reduce what you throw away, and repurpose the rest.

Good Food Healthy Planet Book

From Food Writer and Climate Advocate comes this Simple-to-follow Cookbook.


Good Food, Healthy Planet

Your Kitchen Companion to Simple, Practical, Sustainable Cooking  

Staying Grounded logo

Subscribe to the newsletter

As a subscriber you will receive a fortnightly-ish newsletter about food, people and planet, and the stories and science behind it all. You'll also receive news about Maple + Marigold and Puneeta, as well as tasty recipes, health-boosting foods, sustainable swaps and tips to live well.

Please enter your name.
Please enter a valid email address.
Something went wrong. Please check your entries and try again.

We won't send you spam. Unsubscribe at any time.