Lentils and Mung beans are probably the easiest beans to sprout, are great sources of protein, and are light and fresh so they cut through the heavy, damp energy that can accumulate in spring time.
You can buy sprouts at the grocery store, but these are so simple and so cheap to make at home it is worth giving it a try. Here’s how.
- A bowl with a lid (or a plate on top) and a colander
- A Sprouting Jar
Make your own sprouting jar
1 16+ oz mason jar or cleaned out glass salsa/sauce jar
A 6 x 6 inch square of cheese cloth, old pantyhose, or mesh or netting
A rubber band
1. Measure 1/2 C lentils and rinse in a sieve
2. Place lentils in your sprouting jar or bowl and cover with 2 C water
3. Cover your jar with the netting and secure with a rubber band or place the plate over the bowl and leave in a dark, cool corner of the kitchen overnight
4. In the morning, pour out the water through the mesh or transfer the lentils to a colander if using a bowl. Lentils will be swollen from absorbing the water all night long. Leave the jar at a tilt to ensure water drains out so the beans don’t mold. If using a colander, rinse the lentils in the colander and allow to drain completely. Set aside in a cool, shady place.
5. Continue to rinse the lentils twice a day, morning and evening. Within a couple days you should see little green tails start to poke out. They are ready to eat! You can eat them right away for a crunchy, high protein treat, or let the sprouts grow longer for a higher water-content, sweeter sprout.
6. After the sprouts have reached the desired length, transfer to the refrigerator so they don’t start to mold.
Some interesting facts about lentils:
Lentils are extremely high in fiber, folic acid and protein and are proven to reduce cholesterol, blood sugar levels and to reduce the risk of breast cancer by 24 percent when eating twice a week. That’s pretty amazing. *
1C cooked lentils = 18 grams of protein
1C sprouted lentils=49g protein **
* Results from the Nurses’ Health Study II, cited in The Encyclopedia of Healing Foods, p. 397
**Compare to 21g in 3oz lean beef