How to Make Lentil & Bean Sprouts

I absolutely love adding sprouts to my meals, but they are so darn expensive to buy in stores! Did you know that it is ridiculously easy and simple to make your own for only pennies??

Have you ever tried making your own lentil or mung bean sprouts? It is SO easy, and magically transforms dried, dormant legumes into fresh, crunchy, delicious vegetables for salads. Sprouting also improves their protein content, unlocks extra nutritional benefits like vitamin c and antioxidants, and can be easier on digestion.

You can sprout all kinds of legumes, but my go-to’s are mung beans and brown lentils because I just love them. I sprout them together in the same jar, because I love the texture combination. Read on for my instructions!

Equipment Needed:

  • A glass jar. You don’t need a fancy sprouting lid (although they are fun and I love them), or even a lid at all. Just a jar.
  • Legumes to sprout.

That’s it!

Step 1: Soak overnight

First you need to soak them in water overnight to wake them up from their long, dormant, seed slumber. (They are seeds after all, destined to grow into plants!)

  • Fill the jar about 1/3 of the way with green lentils, mung beans, or whatever legumes you want to sprout. They will about triple in volume. Fill to the top with water, cover with something (or don’t) and let sit on the counter overnight.

Step 2: Rinse in the morning

  • In the morning, pour them into a strainer to drain, gently toss and rinse under running water. Return to the jar. They should be wet, but not sitting in any standing water.
  • Leave them on the counter top, covered with a lid or towel to prevent fruit flies. Let them do their sprouty thing.

Step 3: Rinse before bed

  • Do the same thing you did in the morning. You just want to rinse them every morning and every night so that they don’t get funky. You may notice them beginning to sprout.

Step 4: Repeat until sprouted to your liking!

  • Keep rinsing them morning and night for a couple of days. You can start eating them when they start to sprout little white tails, and you can keep them going on the counter for about a week. I find that mung beans get sprouty tails quickly and lentils take longer. I eat the lentils before they have sprouty tails, you can eat them as soon as they are crunchy and delicious, even if they don’t have sprouty tails.
  • If you like the amount of sproutiness and want to stop their growth, you can pop them in the fridge to stunt their growth and rinse every other day or so.

How to Use Your Sprouts!

Add them into salads, bowls, stir fries, or just eat them as a snack! If you follow BLE, they have moved from clearly being in the protein category to being a little ambiguous. Sometimes I count them as protein, and sometimes I count them as veggies, depending on what else I want in my salad. 🙂

I love them in a warm sautéed salad like this.

If you love how easy and clean this method of making sprouts is, you would also probably LOVE Hamama, the COOLEST microgreen subscription service. I used it for over a year before I set off on my current digital nomad adventure, and I was obsessed.

Hamama makes growing your own trays of microgreens SO easy, and there’s NO DIRT. They send you “seed quilts” in the mail so that all you have to do is put them in a tray of water, and then wait a week. You don’t even have to water them. You don’t even need any light. They send you the starter kit and everything. Check out this satisfying time lapse. 🙂

Click HERE to check out Hamama’s Microgreen Grow Kits!

Here’s a few of my salads featuring my delicious homegrown Hamama sprouts. <3

Do you sprout? What do you like to sprout and how do you use them? Share in the comments!

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2 Comments

  1. Thanks so much for the info. I bought some “sprouting jars” and didn’t know what the process was. I have used the Hamama system before. Works very well so I’ll get more of those too!

  2. I just started my first sprouts ever! I had mung and lentils AND the jar, but had never put it altogether. Thanks! – Kat

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