15 Lentil Sprout Recipes

Have you ever tried sprouting lentils? Lentils are seeds, so they can be sprouted just like any other seed. Sprouting them transforms them from a dry pantry staple to a fresh, crunchy vegetable that’s alive, delicious, and super nutritious. Sprouting also improves their protein and nutrient content, and can make them easier on digestion. In this post, I’ve rounded up 15 awesome lentil sprout recipes to help you use your sprouty little friends!

Can Lentils Sprouts Be Eaten Raw?

Yes! In their dried form raw lentils cannot be digested, and need to be cooked to neutralize their acid and unlock their nutrients. Sprouting, however, does the same thing, allowing us to enjoy them without any cooking. You can eat them raw as soon as they start to produce visible white tails and are crunchy like a snap pea. Raw sprouted lentils are delicious in salads, on sandwiches, or just plain by the handful!

How to Sprout Lentils

All you need to do is soak some regular dried lentils, drain them, and let them sit in a jar for a few days, rinsing them occasionally. While there are some awesome lids and gadgets to make sprouting more fun, you don’t need any fancy equipment. When I’m traveling, I’ve been known to sprout lentils in drinking glasses and it works just fine!

To learn how to sprout your own lentils at home, visit my easy step-by-step tutorial for how to sprout lentils here. It takes only about 2 minutes of active time each day, and about about three days to start to get small sprouted tails.

Cooking Sprouted Lentils

If you only sprout your lentils for a short time and don’t allow them to grow tails, you can cook them as you would in any recipe that involves cooked lentils and enjoy an awesome nutrition boost and easier digestibility. To sprout lentils for cooking, just soak them overnight, rinse them in the morning, and cook them before they get sprouted white tails. They won’t look much different, but they will have expanded in volume (see photos below) and this short soak will still unlock the benefits of sprouting.

I don’t recommend cooking lentil sprouts once the white tails have emerged, because their character transforms into more of a crunchy green vegetable than a bean. Think dry mung beans vs. mung-bean sprouts. I do throw longer tailed sprouts into a stir fry from time to time, but I prefer the longer sprouts in fresh, raw contexts.

Recipes for Raw Lentil Sprouts

Spring Buddha Bowl

If you’ve been following me for any length of time, you probably saw this one coming. Buddha bowls are usually my first suggestion all the time, for everything. Roast some root veggies, add some greens and grains, and whip up a batch of my dreamy 2-minute tahini sauce and you’ll have a perfect base for some lentil sprouts. Check out my basic buddha bowl template for more inspiration, or my spring buddha bowl w/ herbed tahini.

Potato & Sprouted Lentil Breakfast Salad

Who said salad wasn’t a breakfast food? This nourishing morning meal comes together in only 15 minutes! It’s packed with nutrition, and combines freshness and crunch from the arugula and raw sprouted lentils, satisfying starchiness from the potatoes (which can be added warm or cold), creaminess and tang from a simple balsamic dressing, and a kick from spring onions and black pepper. Find the full recipe here.

Toast w/ Hummus & Lentil Sprouts

It doesn’t get much simpler or tastier than toast with sprouts on top! I love hummus as a base, but avocado is delicious too. Play around with pretty sprinkles of seeds and spices.

Hearty Seed Crackers w/ Hummus & Sprouts

One of my favorite uses of sprouts! For an easy and delicious hummus recipe made in a blender check out this post, or how about some baba ganoush or caramelized onion and eggplant dip? All of these spreads pair perfectly with a little fresh green sprouty crunch. Also check out this awesome recipe for making your own flourless oat & seed crackers.

blue plate with three crackers topped with hummus, sprouts, and cucumbers and sundried tomatoes

Crunchy Spring Cabbage Salad w/ Sprouted Lentils

This simple spring salad is crunchy to the max, with fresh lentil sprouts, raw cabbage, and your choice of dressing to tie it all together. This salad keeps well in the fridge for a few days. I make it with a few handfuls of cabbage, chopped snap peas, lentil sprouts, a simple & tangy lemon dressing, and a flurry of fresh herbs.

dish filled with lentil cabbage salad in the corner with a white single serving bowl below it, with snap peas, a white towel, and a cabbage leaf in the background

Chickpea “Tuna” Salad w/ Sprouts

Sprouts with long, crunchy tails are awesome in sandwiches. I especially love them on soft grain bread with my favorite chickpea and sunflower “tuna.”

a side view of a sandwich with soft grain bread, chickpea tuna mash, and sprouts inside, with a pink strawberry smoothie in the background, yellow checked napkin and tray of sprouts growing

Sprouted Lentil & Raw Kale Salad

This simple, yummy salad from Story Cooking is great to make ahead as it gets yummier over time. Find the recipe here.

glass bowl of kale and lentil sprout salad, with background out of focus

Avocado & Lentil Salad

This yummy avocado and lentil salad from Give Recipe is easily adaptable to the seasons, and is perfect paired with sprouted lentils. Try tomatoes and cucumber in the summer, maybe even with watermelon slices. In the colder months, toss in some spinach, pomegranate and mandarin oranges. This salad is super refreshing and warming at the same time, and it will give you a great boost of energy and immunity! Recipe here.

close up image of a salad in a shallow white bowl made of avocado, spinach, lentils, and pomegranate seeds, with a halved orange to garnish

Arugula Salad w/ Chickpeas, Beets, Sprouts, & Walnuts

This easy, delicious salad happened one day when I was tossing together a lazy meal from random things in the fridge, and I liked it so much that it became a staple. It’s perfect for a quick throw together if you’ve got pre-cooked beets, avocado, and canned chickpeas lying around. Full recipe here.

busy composition shot from above of a white bowl full of arugula, beet, chickpea, and avocado salad, sprinkled with sprouts, on a blue and white towel with individual ingredients in the background

Warm Lentil Sprout & Brussels Sprout Salad w/ Pepitas

I loooove warm wilted salads. This one is so satisfying and nourishing, with the roasted sweet potatoes and brussels sprouts, wilted greens, sprouted lentils, and simple, flavorful dressing. Full recipe here.

bowl of colorful salad including wilted pea shoots and greens, roasted cubed sweet potatoes, red peppers, lentils, quartered brussels sprouts, with a blue placemat

Mediterranean Sprouted Lentil Salad

This fancy shmancy salad from the Sublime Guys include such a fun description of lentil sprouts that I just have. to share: “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!” Check out their recipe for Mediterranean Sprouted Lentil Salad here.

a white, minimalist plate with a salad packed into a ramekin shape and carefully turned onto the plate, garnished with bright pomegranate seeds, herbs, and lentil sprouts

Sprouted Lentil & Golden Beet Salad w/ Radicchio

This one comes from New Mexico’s edible magazine, and I just had to share it here because I can’t get over those colors. The purple, bitter radicchio with the crunchy sprouts, sweet roasted golden beets, and honey mustard vinaigrette is just absolutely gorgeous. Check out the recipe here.

Recipes for Cooked Sprouted Lentils

Hearty Eggplant & Lentil Stew

This robust, hearty, and flavorful eggplant and lentil stew will satisfy any eater, vegan or not. This dish is yummy by itself, or served over a bed of rice, polenta, or mashed potatoes. Use your barely-sprouted lentils in this dish for an extra punch of plant protein and nutrition. Find the recipe here.

a white bowl filled with vibrant red and orange eggplant and lentil stew, with parsley leaves garnished on top

Warming Winter Lentil Soup

This is one of the most popular recipes on my blog, and easy to swap in regular cooked lentils for just-barely sprouted ones. This soup is perfect for warming up, and somehow manages to be both hearty and light. Recipe here.

orange, brothy soup with carrots, onions, lentils, and spinach in white bowls with a blue background, shot overhead looking straight down

Mujadara Lentils w/ Caramelized Onions & Spiced Yogurt

This classic Middle Eastern dish is simple yet loaded with beautiful, bright, complementary flavors. The fresh, aromatic mint, warming spices, creamy spiced yogurt, and savory lentils makes a brilliant combination. Recipe here.

Vegan Sprouted Lentil Burgers

Check out this drool-worthy vegan sprouted lentil burger from Feasting at Home. Recipe here.

a clean, bright image of a white plate with an open faced lentils burger photographed from the side, topped with pink pickled beets and sunflower sprouts

What are your favorite sprouted lentil recipes?

More Sprouty Inspiration:


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