Guest Post: Stacey's Sprouted Lentils

I'm so happy to share this guest post from Stacey Pedersen with you. Stacey lives in Boulder, CO where she spends her free time tending to various fermentation and sprouting projects around her bursting-with-probiotics kitchen. A dear friend, Stacey also takes time to make batch upon batch of coconut oiled kale chips for weary Parisians when they come to town. Oh how I miss your kale chips, Stacey!


Kale chips à la Stacey

Today Stacey shares with us her method of sprouting lentils to assure maximum health benefits and digestibility. Check out her simple instructions and great ideas for how to include sprouted lentils in healthy meals.


With spring just around the corner, I find myself analyzing every tree or shrubbery I pass, searching for any sign of new, green leaves peaking out from what has appeared to be dead for so many months. By the end of winter I am nearly willing to give my right pinky finger to start seeing some small sign of spring. Fortunately, I can get a jump-start on spring right in my own kitchen - without having to sacrifice any body parts - by sprouting lentils.

Lentils are a staple in my diet. Not only are they very inexpensive, but they are also highly nutritious with great stuff like protein, fiber and iron even before sprouting them. Sprouting actually increases the nutritional value (even adding vitamin C and chlorophyll) and makes the lentil more easily digestible because it is now living again. An added bonus is that it doubles the amount of food you have – a little definitely goes a long way!

What you will need:

Ingredients for sprouting lentils- photo courtesy of Stacey Pedersen


1. A clean jar

2. 1/2 cup of dried green lentils, rinsed well

3. 1 cup water

4. Cheesecloth or muslin

5. A rubber band

How to sprout them:

Put the lentils and water into the jar. Cover with a piece of cheesecloth and a rubber band. Your sprouting jar should look like this:

Dried Lentils in a covered jar- photo courtesy of Stacey Pedersen

Let the lentils sit like this for 12-24 hours, until all the water has been absorbed. From now on, you just have to rinse the lentils twice a day (or more if it is really warm in your house). That's where the cheesecloth comes in handy. Just fill the jar with water (leaving the cloth and rubber band on) and then pour the water out a few times each morning and evening, making sure to drain out as much water as possible. Also, be sure you leave the jar near a window if you want green sprouts. If left in a dark spot, they will still sprout but you'll miss out on the chlorophyll. By around day 3-5 you should have something that looks like this:

Sprouted lentils after 3-5 days- photo courtesy of Stacey Pedersen

Isn't it amazing how so few dried lentils can fill up a jar after they have sprouted? Once you have sprouted your lentils, you can either cook them up in your favorite recipe (they won't take as long to cook now that they are sprouted, so keep an eye on them while you are cooking) or add them raw to salads, which is what I did today:

Sprouted lentils make a great addition to salads- photo courtesy of Stacey Pedersen

I made up some of Paris Paysanne's salad dressing in the bottom of the jar, and then filled it with the lentils and whatever else I had on hand.

Kept in an airtight container, the sprouted lentils will last up to 3 weeks in your refrigerator, although mine are always gone within a week because I love them so much!

Thanks so much for sharing Stacey! I can't wait to hear about more of your food projects!