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  • by Eli Hans

Mediterranean Sprouted Lentil Salad

Mediterranean Lentil Salad

Sprouts are unbelievable forces of nature. When seeds or legumes are sprouting, they are at their maximum life force potential, doing everything possible to exist, to become a bigger version of themselves. They are full of enzymes and life!

And guess what? All of that transfers to YOU when you eat them!

Lentil sprouts are delicious, packed with protein, vitamin C, folate and potassium. They are easy to sprout and the process is fun to witness. (If you have young kids or grand kids, they will LOVE this process!)

There are many creative ways you can enjoy these sprouted lentils. This is only one easy recipe.

Obviously, you'll need to first sprout the lentils. Make sure you get lentils that are meant for sprouting. Dried lentils you might find in the bulk section at the market may not be suitable. You can use sprouted lentils in sandwiches, soups, stir-fries and salads, such as this one.

How to Sprout Lentils

Rinse 1/2 c. of organic green lentils, remove any stones that might be mixed in, and place in a quart-size mason jar or another such container with a wide mouth (no, not your Mother-in-law...)

Add about 3 cups of water, filling about 3/4 of the way up. Cover the jar with your nut-milk bag, cheese cloth or mesh and a rubber band. Soak them overnight (or about 8-12 hours.)

Drain the water and rinse lentils. This is the cool part: Invert the jar, in a dish drain tray at an angle in order to drain well, yet still allowing air to circulate. Make sure they stay in the shade as direct sun will ruin them.

2-3 times per day, add water to rinse, and immediately drain, inverting the jar, again at an angle.

In a couple of days you'll see cute little tails come out (they kind of look like... well... sperms. Sorry, but true.)

In about 4 days or so, they will be done. They will grow in the jar and possibly reach the top! At this point, they're ready. This is what it will look like.

lentil sprouts

Place in the fridge; they last about a 7-10 days.

Okay, ready for the recipe?


  • 1 c. sprouted lentils

  • 1/2 a cucumber, chopped small

  • 1-2 carrots, chopped small

  • half red onion (you guessed, chopped small)

  • 1/2 c. jicama (yep...)

  • 1/2 c. chopped cilantro

  • juice of 1 lime

  • 1-2 tbsp extra virgin olive oil

  • a touch of Himalayan salt

  • Optional: 1/4 c. pomegranate seeds to beautify salad and garnish the plate

salad ingredients


After you chop all the veggies, toss all the ingredients in a bowl...

mixinglentil salad

... and that's it! Sheesh, that was tough!

Salad is ready to serve! You could eat it straight from a bowl or, since it's so beautiful, make presentation a creative process. I don't know about you, but I LOVE pretty food that also tastes great. And it makes me feel proud that I created something that's not only nutritious, but delicious and beautiful, too!

Here's how:

Pack salad into a very small bowl or ramekin. Invert onto a pretty plate. Toss a few pomegranate seeds artfully and cut cilantro into tiny pieces with scissors over the whole thing.

Sprouted lentil salad

Ta-da! All done! Just like a gourmet restaurant! Your guests will be so impressed!

Feel free to play around with various ingredients. You can add chopped celery, cooked quinoa, use parsley instead of cilantro, etc.

As always, we LOVE to read all of your COMMENTS, so let us know what variations you might've come up with, or other ways in which you enjoy sprouts!

Thanks for reading!

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