I had heard about alfalfa sprouts. However, sprouted lentils were something I had never heard of before last week.
I have a client who is vegan. Lentils are one food item she can eat right now. I did a web search and came across several articles on sprouted lentils.
Why sprout your lentils?
It increases certain nutrients in the lentils
Folate (A B vitamin)
Lentils contain something called phytic acid. Phytic acid binds up the magnesium, calcium, iron, and zinc in the bean.
The phytic acid can also cause a person to have more gas after eating the bean.
When the lentil is sprouted, the phytic acid is reduced and more nutrition is made available to the body. Also the sprouts are not as gas forming.
Sprouting is easy to do
1. Put the dry lentils in a jar. Add water and let sit overnight. Remember that the lentils will eventually almost triple in size so be sure your container is big enough.
2. Drain the water out of the jar, replace the cloth and let the jar sit on the counter, out of direct sunlight. Every 12 hours, add water to the jar, give it a swirl and then drain it out again.
3. You should see little tails in 24 to 36 hours.
4. You want to rinse them 2 times a day while you are sprouting them.
5. When done with sprouting, spread them on a paper towel to dry them. Then store in an air tight container in the refrigerator. You can keep for about 1 week.
Sprouted Lentil burgers
Prep Time: 24 hours
Cook Time: 20 minutes
Total Time: 24 hours 20 minutes
1 ½ cups sprouted black, green or brown lentils
1 cup cooked brown rice (or quinoa)
1/2 cup bread crumbs or almond flour
1 tablespoon miso paste ( or use chickpea miso if GF)
1 tablespoon allowed oil
1/2 small onion - chopped
1 tablespoon minced garlic
½ teaspoon salt
2–4 tablespoons allowed herbs/flavorings
1 teaspoon cumin
2 large eggs
Preheat oven to 350 degrees F.
Place 1 ½ cups of the raw sprouted lentils (drained well) cooked rice, bread crumbs or flour, miso, oil, cumin, garlic, onion, salt, and spices in the food processor and pulse repeatedly until combined well and becomes a course, sturdy dough. DO NOT OVER PROCESS! You want it course, not smooth, otherwise, it may get pasty!
Mix in eggs.
Place a piece of parchment on a small sheet pan. Take 1/2 cup measuring cup in mixture and put on parchment paper. Press to form burger.
Bake for 15 minutes. Remove from oven and turn burgers over. Place back in oven for 10 more minutes.
Make sure lentils and rice are drained well before processing. You don’t want any extra liquid. Do not over process- you want course texture here!
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