Sprouted lentils
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Healthy Indian Curried Sprouted Lentils

These Indian curried sprouted lentils are so delicious and healthy. Sprouted at home, and flavoured with exotic Indian spices, they are a perfect snack.

Sprouting lentils is so much fun. Watching them grow in front of our eyes is just so exciting. These healthy Indian curried sprouted lentils are just one of the many ways of enjoying them. They are so versatile and can be enjoyed in so many things, such as on salads, in sandwiches, made into patties, etc.

The ingredients for the curried sprouted lentils

Here are the delicious spices that you will need to make the yummy snack.

Ingredients
Ingredients

What you will need :

  • For sprouts
  • 2 cups whole green lentils
  • 4 cups water
  • For curry
  • sprouted lentils
  • 2 tablespoons vegetable oil
  • 1 teaspoon whole black mustard seeds
  • 1 teaspoon whole cumin seeds
  • 10 fresh curry leaves
  • 1 teaspoon cayenne powder (or to taste)
  • 1 whole lime (juice only)
  • salt and pepper to taste

So in order to enjoy these delicious Indian curried sprouted lentils, we will need to start by sprouting them. You can use any kind of whole lentils, but we enjoy the green (moong) ones the best for this. Sprouting is the most time consuming process of this recipe.

Soaked lentils
Soaked lentils

We need to start by soaking the lentils for up to 8 hours. I generally soak them before going to bed and the next morning they are ready. After they have been soaked, we can drain all the water out and discard it. The lentils will have absorbed enough water to help them start germinating (sprouting).

Cover the bowl with a clean cloth and place it in a dark warm place. I usually place the bowl in the oven (without turning it on of course). This gives the lentils the perfect atmosphere that they need. This process takes two days. Do not touch the bowl while the germinating process is happening. Just leave the bowl covered and allow the process to take place on its own.

Sprouted lentils
Sprouted lentils

Once the lentils have sprouted, you can uncover and use your hands to sort of separate them. Now we can make the “curry” for them. If you don’t like curry, you can just enjoy the lentils as they are in sandwiches, salads, etc. But if you like the curry flavour then you can continue on with the next steps to get the delicious flavours.

In a large pan, heat the oil. Make sure it’s really hot and then toss in the mustard seeds. You can test the oil by tossing in a couple of seeds. If they pop right away, then the oil is hot enough for you to toss all of the mustard seeds in. They will pop and spatter around, so be careful. Once they have popped, add the curry leaves and the cumin seeds all at once. Allow them to pop as well.

In a pan
In a pan

At this point, we can add the sprouted lentils to the pan and mix everything well. Turn the heat down to a medium low. Now we can add the cayenne pepper, salt, and if using mango powder into the pan. Mix everything well so that the lentils are coated with the spices. I love the aroma of all these spices mingled together.

Allow them to cook for about 5 minutes. This is just so that the lentils get a little softer and the spices marry with the lentils. We do not want to cook the lentils all the way. The crunchiness is great and the lentils are healthier when crunchy rather than when cooked all the way.

Indian curried lentils
Curried sprouted lentils

At this point, we can add the lime juice and toss to coat. This adds a freshness to the dish. You are ready to enjoy the healthy Indian curried sprouted lentils. They can be enjoyed warm or cold. They can be stored in the fridge for up to 3 days in an air-tight container.

Healthy Indian Curried Sprouted Lentils

Course: SnackCuisine: IndianDifficulty: Easy
Servings

10

servings
Cooking time

8

minutes
Calories

57

kcal
Sprouting time

2 1/2

days

These Indian curried sprouted lentils are so delicious and healthy. Sprouted at home, and flavoured with exotic Indian spices, they are a perfect snack.

Ingredients

  • For sprouts
  • 2 cups whole green lentils

  • 4 cups water

  • For the curry
  • 2 tablespoons vegetable oil

  • 1 teaspoon whole black mustard seeds

  • 1 teaspoon whole cumin seeds

  • 10 fresh curry leaves

  • sprouted lentils

  • 1 teaspoon cayenne powder (or to taste)

  • 1 tablespoon dried mango powder (optional for a more tangy taste)

  • 1 whole lime (juice only)

  • salt and pepper to taste

Directions

  • For sprouts
  • Wash your dry lentils well and soak them in water and let them sit in a warm dry place for up to 8 hrs (or overnight).
  • Drain the water out of the bowl and cover with a dry cloth and set the bowl back in the same warm place for 2 days. Do not use plastic wrap. The lentils need to breathe in order to germinate and sprout.
  • For the curry
  • Heat the oil in a large pan over high heat. Once it’s really hot, add the mustard seeds and allow them to pop. Be careful as the seeds will pop and spread around.
  • Add the cumin seeds and the curry to the pan and allow them to pop as well.
  • Add the sprouted lentils and mix well. Turn the temperature to medium.
  • Add the cayenne pepper, salt, and if using the mango powder into the pan. Mix everything well so that the lentils are coated with the spices.
  • Allow the lentils to cook for about 5 mins and turn the heat off. Remember to stir occasionally. If your lentils are too dry, you can add a couple of spoons of water.
  • Squeeze the lime juice into the pan and toss to coat.
  • Enjoy hot or cold depending on your choice. The lentils can be stored in the fridge for up to 3 days in an air-tight container.

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4 Comments

  1. Hi,

    We always bought sprouts. Never thought of making our own. It was so easy and they were so delicious and fresh.

    Kiki

  2. Notwithstanding their nutritional value, sprouts are indeed a very refreshing snack or a side dish. When one feels like adding a crunch to the meal, lentil sprouts are a perfect choice. Love this recipe. It will become our go to.