Sprouts are packed with flavor and nutrition and are quite easy to make at home. They are traditionally used worldwide in different cuisines in many dishes. They can be eaten as a main dish or be added to salads. In India, it is common to sprout lentils. Sprouted lentils can be eaten raw, but most commonly they are sautéed or cooked before eating. I will share how to sprout lentils in the traditional method which takes up to 2-3 days, and also how to sprout lentils using the yogurt mode in the instant pot.
What is sprouting lentils?
Sprouting is a process of germinating lentils, seeds or nuts by soaking them overnight. The soaked lentils are then rinsed and drained and kept in a dark place for sprouting. While this process primarily takes two or three days, you can sprout lentils in the instant pot within a day. There are different ways to sprout lentils. You can put them in a damp cheesecloth and keep in a dark place to sprout. You can also sprout in mason jars submerged in water. Another way is using the yogurt mode in the instant pot. It provides a warm environment which is perfect for sprouting.
Why sprouts lentils and beans?
Sprouting legumes starts the germination process, which changes the composition of the legumes. It increases the amount of nutrients and makes the legumes easier to digest. Lentils and beans contain phytic acid which is difficult to digest. It also hinders nutrients from being absorbed by the body. Sprouting breaks down the phytic acid and makes it easier to digest and absorb nutrients. Sprouted lentils are packed with protein and make a healthy addition to your diet. If you are following a vegan or gluten-free diet, then having sprouted lentils, beans or legumes as part of diet helps with adding protein to your diet. Growing up, my mom used to include sprouts in our meals regularly. Once sprouted, the levels of vitamins and minerals especially vitamin B and carotene increase. Sprouting also increases the protein content. During the process of sprouting, some of the stored starch in the legume is used up for forming the tiny leaves and rootlets and in manufacturing vitamin C. Having sprouted lentils has a higher nutrition value and are easier to digest. They are low in calories and help in controlling blood sugar levels.
Best Legumes for Sprouting
Some of the best lentils for sprouting are the Moth beans (Turkish gram), Moong beans (green gram) and Masoor (Brown Lentils). Along with the lentils, you can also sprout black chickpeas and garbanzo beans. You need whole beans for sprouting, split beans won’t sprout.
How to Sprout Lentils?
Before sprouting lentils, some prep work is needed. This is why it is important to plan ahead when sprouting legumes.
Rinse and soak beans in hot water for 8-12 hours. I usually soak them overnight. Soaking helps to soften the beans which helps the sprouts to grow. Based on my tests, hot water helps to get all the beans to sprout consistently. Beans will absorb water and almost double in size. They will look swollen and the skin of some beans will be coming off. When you take them in between your fingers, it is easy to break them. If they are not easy to break yet, then soak for 4-5 hours more. (Images for soaked Moth beans below)
Note: If the beans are old and not softening, you can also soak them in hot water.
Then carefully drain all the water using a strainer. (This is important to avoid molding) Line a damp cheesecloth on a strainer and put the moong dal. (images of green moong beans below)
Note: It is important that the cheesecloth is damp. I usually just rinse it in tap water and strain with my hands before using.
Wrap the lentils in the cheesecloth and store covered in a cool, dry place away from sunlight. If you live in a colder region or in the winter, keep them in the oven with the lights turned on for some warmth.
After about 24 hours the beans will sprout. If you feel they still need to sprout more, keep them on for 8-10 hours more. Usually, during the winter season, lentils, legumes or beans can take a longer time to sprout. This is where the instant pot can come in handy (see below for more details). Check in between. If the cloth seems to have dried up, lightly sprinkle water to re-moisten it.
Note: The cheesecloth with get a bit discolored with sprouting lentils in it. It can be washed and reused. It is best to keep a cheesecloth to sprout separately.
In the image above, the beans have started to sprout. If kept for longer, the sprouts will become longer too.
Can sprouting be done without a cheesecloth?
Yes, many people make sprouts without using a cheesecloth. I am sharing this method as I have found it to be work better and give more consistent results. Follow the same process to soak and drain the lentils in a colander. You can keep a bowl below the colander to collect any dripping water. Place in a cool dry place. You will see sprouts in about 24 hours.
How to use Instant Pot to Sprout Lentils?
You might ask why use the instant pot to sprout lentils. Colder climates make sprouting an ultra-long process, but you can speed up the process by keeping them in your Instant pot on Yogurt mode.
Follow the same steps as above to rinse, soak for 8-12 hours. Then drain the mung beans, and place in them in a damp cheesecloth. Keep the cheesecloth filled with the mung beans in a colander. Place the colander inside the Instant pot. Remove the sealing ring and place the lid in venting mode, or you can also use a glass lid (it is better to have some natural air when sprouting).
Black chickpeas sprouting in the instant pot below.
Set the Instant pot by selecting the “Yogurt” option. The default option is 8 hours. Press the “+” option to set the time to 12 hours. After 12 hours, you will see the beans have tiny sprouts coming out of them. If you want longer sprouts, keep them in the instant for another 8-10 hours.
Do we need to add water to the instant pot when sprouting beans?
When using a damp cheesecloth for sprouting, I do not add any water to the main steel insert. You can also put the soaked beans to be sprouted directly in the colander (without using a cheesecloth) along with 1/4 cup water in the instant pot steel insert, then put on yogurt mode. That works too. I tried the below 2 colanders when sprouting without a cheesecloth in the instant pot on yogurt mode. The one with the fine holes gave better results as it did not retain any water. The main issue with retaining water is that it can allow the growth of fungus.
Below are moth beans sprouted in the fine colander on the right in the above image. These were done in the 8 hours on yogurt mode.
Can Sprouted Lentils be Cooked?
It is best to cook sprouted lentils before eating. Even though you can eat them raw, they can be hard to digest for people with delicate digestion. You can use them in salads, curries, sandwiches, and many more dishes such as misal pav or this black chickpea salad. Once sprouted the beans can be refrigerated for 3-4 days in airtight containers or zip lock bags. Enjoy these delicious and nutritious sprouted lentils!
