How to Sprout Any Legume 

Photo by Shelley Pauls on Unsplash

Legumes: lentils, beans, and peas are a dietary staple around the world, packed with protein, fiber, and essential vitamins. But did you know you can unlock a hidden world of nutrition and flavor by sprouting them? Sprouting legumes takes minutes of prep and yields a nutrient-rich ingredient bursting with health benefits.

The Process

  1. Rinse your chosen legumes and place them in a jar or container covered with several inches of water. Soak for 8-12 hours, or overnight.
  2. Drain the soaking water and rinse the legumes thoroughly.
  3. Place the rinsed legumes back in the jar or container, angled slightly to allow for drainage. Cover the opening with cheesecloth or a breathable lid secured with a rubber band. Rinse and drain the legumes twice daily.
  4. Within 2-4 days, you’ll see tiny white shoots emerge—these are your sprouts!
  5. Once the sprouts reach your desired length (usually 1-2 inches), rinse them one last time and enjoy!

Why Sprout Your Legumes?

Sprouts are significantly higher in vitamins and minerals compared to their unsprouted counterparts. They’re particularly rich in vitamins C, K, and B vitamins. It also makes them much easier to digest. And lastly, sprouts have a fresh, slightly sweet flavor that adds a delightful crunch to salads, sandwiches, wraps, and stir-fries.