This healthy recipe for Indian curried sprouted lentils is just one of the many ways of enjoying sprouts. Watching them sprout and grow in front of our eyes is just so exciting. Once sprouted, they are so versatile and can be enjoyed in so many recipes, such as on salads, in sandwiches, made into patties, etc.
The ingredients for Sprouted Lentil Recipe
Here are the delicious spices that you will need to make the yummy snack of curry lentils.
The Ingredients List
- 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
- 1 teaspoon cayenne powder (or to taste)
- 1 whole lime (juice only)
- salt and pepper to taste
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The Sprouting Process
You can use any kind of whole beans, however, I find the green (moong) ones are the best for this recipe. Sprouting is the most time consuming process of this recipe.
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 soaked, we can drain all the water out and discard it. They 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 taking place. Just leave the bowl covered and allow the process to take place on its own.
Once they are done sprouting, 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.
At this point, we can add the sprouts to the pan and mix everything well. Turn the heat down to a medium low. At this point, 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.
Once the cooking process is over, we can add the lime juice and toss to coat. This adds freshness to the dish. You are ready to enjoy the healthy Indian curried sprouted lentils. They can be enjoyed warm or cold.
Storing the Sprouts
Once they are sprouting process is over, they should be stored in an air-tight container and placed in the fridge. Although lentils need warmth and moisture to germinate and sprout, once they have sprouted they need to be stored in a cool and dry place, so they don’t go bad. The curry should also be stored in an air-tight container in the fridge.
Healthy Indian Curried Sprouted LentilsCourse: SnackCuisine: IndianDifficulty: Easy
These Indian curried sprouted lentils are so delicious and healthy. Sprouted at home, and flavoured with exotic Indian spices, they are a perfect snack.
- 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
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
- 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.
- 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 sprouts 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 everything is coated with the spices.
- Allow them to cook for about 5 mins and turn the heat off. Remember to stir occasionally. If it’s 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 leftovers can be stored in the fridge for up to 3 days in an air-tight container.
How do we sprout lentils?
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.
Do sprouted lentils need to be cooked?
No, once they are sprouted, lentils can be eaten without being cooked. Since they are soaked for 8 hours or longer, and then sprouted, they get softer and can be consumed as is. Try adding them to your green salad or replace quinoa for these sprouts and make a lentil salad in place of quinoa salad.
How do you store sprouted lentils?
Once they are sprouted, they should be stored in an air-tight container and placed in the fridge. Although warmth and moisture are needed to germinate and sprout, once they have sprouted they need to be stored in a cool and dry place.
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