3 Dishes From Sprouted Lentils

This post may contain affiliate links. We only recommend products and services we wholeheartedly endorse. Thank you for supporting Traditional Cooking School by GNOWFGLINS with your purchases. Our family thanks you!


Today Erin shares three amazing dishes created around sprouted lentils. MMM… my favorite sprouts all dressed up. She’s really a genius in the kitchen, and I’m so thankful for her generosity to share her artistry with us! –Wardee

Begin by sprouting your lentils. I purchased a one pound bag of brown lentils (any color will do just make sure they are not split) and used the sprouts for these three dishes. To give you a time frame for sprouting… Let’s say I soaked the lentils Sunday night. Monday morning and evening I would rinse. Tuesday morning and evening I would rinse. The lentil sprouts would be ready to use on Wednesday. There is a chance they would be ready sooner and you could definitely let them go longer, but I think 2 full days is a good estimate.

Sprouting Instructions

Cover lentils by a couple of inches with water in a bowl. Let soak overnight.

In the morning, pour lentils and water into a colander. Rinse well.

Place colander on a plate. Cover with a cloth. Place on counter.

Rinse again in the evening. Cover with cloth, and return to counter.

Repeat the rinsing every morning and evening until the lentil sprouts reach your desired length.

Store in the refrigerator.

Enjoy in sandwiches, on top of salads, as a coleslaw, as a meat substitute for tacos, burritos, enchiladas, or as a cooked side dish.

Dish #1: Sprouted Lentil Slaw

Add your favorite chopped vegetables to raw sprouted lentils and toss with a tasty homemade vinaigrette (a ranch type dressing would also be delicious). I added tomato, avocado, green onion, and grated carrot to my sprouted lentils and tossed it together with this vinaigrette.

Dish #2: Spicy Sprouted Lentils


  • about 3 cups of sprouted lentils
  • 1/4 cup olive oil
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 tablespoon lemon juice (more, if you prefer)
  • salt and pepper to taste
  • fresh chopped cilantro (2 tablespoons or more, optional)

Mediterranean version

  • oven roasted or sun-dried tomatoes
  • kalamata olives chopped
  • feta cheese
  • chopped sauteed spinach or swiss chard

Steam your sprouted lentils (about 3 cups) until al dente. Pour into a bowl. Over medium high heat,  add 1/4 cup of olive oil to a skillet. Toss in  2 to 3 cloves of chopped garlic. When garlic begins to sizzle, add 1 teaspoon of cumin and 1 teaspoon of coriander. Stir for about 30 seconds. Take off heat and drizzle over your waiting lentils. Pour in lemon juice. Stir. Season with salt and pepper.

My latest variation of this dish included oven roasted (or sun-dried) tomatoes, kalamata olives, and feta cheese. I also think it would be lovely (and tasty) to add sauteed chopped spinach or swiss chard.

Dish #3: Sprouted Lentil Tacos


Taco Seasoning

I have seen this homemade taco seasoning recipe many places and am not sure who deserves the credit. I found it first on Allrecipes. Delicious! I’ve also quadrupled the recipe in case you’d like more for later!

Combine in a small bowl…

  • 1 tablespoon chili powder  or 1/4 cup
  • 1/4 teaspoon garlic powder or 1 teaspoon
  • 1/4 teaspoon onion powder or 1 teaspoon
  • 1/4 teaspoon crushed red pepper flakes or 1 teaspoon
  • 1/4 teaspoon dried oregano or 1 teaspoon
  • 1/2 teaspoon paprika or 2 teaspoons
  • 1 1/2 teaspoons ground cumin or 2 tablespoons
  • 1 teaspoon sea salt or 4 teaspoons
  • 1 teaspoon black pepper or 4 teaspoons

Pour into a storage container and use whenever a recipe or your cravings call for a little taco seasoning goodness.

Taco Assembly

Begin by steaming your sprouted lentils until cooked. You decide how soft you like them. Just give them a taste as they cook. Set aside.

In a skillet, saute an onion (optional) in some olive oil. When soft, add your cooked lentils and a little bit of water. Sprinkle on the taco seasoning. Stir as the water, onion, and lentils cook.

Taste every now and again to see if you’d like to add more seasoning. Use your judgment as to whether or not you should add more water to help combine the spices with the lentils. Use in place of meat for tacos, burritos, enchiladas, taco salads…

We use the above taco seasoning mix for meat, lentils, and pan frying salmon. Very delicious, but a bit spicy, so be sure to tweak it to fit your taste buds.

In the picture, we have a homemade flour tortilla spread with yogurt cheese and filled with sprouted lentils, avocado, tomato, shredded cheese, fresh cilantro, and salsa. Mercy! It was so good!

Bonus: Easy Chopped Herbs

1 mug + a bunch of fresh herbs + a kitchen scissors = chopped herbs in no time at all!

This post may contain affiliate links. We only recommend products and services we wholeheartedly endorse. Thank you for supporting Traditional Cooking School by GNOWFGLINS with your purchases. Our family thanks you!


  1. says

    Thank you Erin! Funny you should post these lovely recipes today. I just finished sprouting my very first sprouts ever (wheat berry) and I am planning on lentils next so now I’ll know exactly what to make with them! Wonderful. I can’t wait.

  2. Erin VL says

    Melody- Yeah for successful sprouts and perfect timing! So, what are you going to do with your sprouted wheat berries? And I’d love to hear what you end up doing with your lentils. :-)

  3. Rebecca says

    How long do you steam your lentil sprouts for? Do you put them in a steamer basket over water? I have some sprouted lentils and would love to try these recipes!

  4. Erin VL says

    Rebecca- When I steam the sprouts, I do put them in a steamer basket over boiling water and then cover it with a lid. As far as how long… I wish I could tell you an exact time. Give them a taste at 5 minutes and then 10 minutes. Keep doing that until you get your desired bite. I’d love to hear what you end up doing with your lentils!

    • lucila says

      Hi from Quito-Ecuador. If you steam sprouted lentils do they still have their nutrients? I have tried
      them raw because I though steaming or cooking will eliminate nutrients.

  5. CW says

    These look great. My daughter who normally doesn’t like lentils wants me to tell you that you they are delicious seasoned and roasted until crisp. They disappear quickly at our house.

  6. Erin VL says

    CW- Maybe your daughter will like one of these recipes, too! The taco lentils are one of my favorites. :-) I’m curious how you roast them. Do you cook them until al dente and then roast? I’ve done that with chickpeas, but never lentils. How do you do it? Sounds like a fun treat!

  7. Holly Szklarz says

    Thank you for the recipes. They look delicious. It was a blessing seeing that you also love the Lord! It seems so often that those who share our desire to eat healthy are not believers. We live near Fairbanks with our 8 children. With my prayers for you and your family, Holly Szklarz

  8. Kellie says

    I just want to make sure I sprout the lentils correctly….I only soak them the first night…right…after that it is just a rinse. This is my first time sprouting, and I am so excited. I can’t wait to try the spicy lentils!!!

  9. Erin VL says

    Kellie- I love your enthusiasm! And yes, you are correct. Soak the lentils overnight. In the morning pour all into a colander and rinse. Set aside on a plate. Cover with a cloth. Rinse 2-3 times a day and for as many days as you like. Refrigerate once they’ve reached your desired length. Enjoy, enjoy! :-)

  10. Erin VL says

    Holly- Thank you for your kind comment! Nice to hear from another Alaskan. :-) It is a joy, isn’t it, taking care of the many blessings we’ve been given and thanking God through the way we serve others and enjoy healthy foods!

  11. Allison says

    Erin, I can’t wait for you to come into MY very own kitchen all the way down in California and enlighten me with all your knowledge. Big sisters are the best. :)

  12. Erin VL says

    Allison- You are so funny! Today’s the day, and my stomach is jumping! So looking forward to seeing you all! :-)

  13. says

    Erin, thanks for the delicious recipes. Allison was so sweet to share it with me and then I found the rest of the info on here. I just sprouted red lentils and it only took a day total! I knew they cooked a lot faster than green or brown. Have you tried the red before?

    Just made the salad and can’t wait to have it for dinner and see what my hubby thinks. I am so excited to try the sprouted lentil tacos because I have a lentil taco recipe that our family loves and been eating for a while. How great to sprout them first though!

    I had only sprouted wheat berries in the past. I made Essene bread (just ground sprouted wheat berries). I would love to know if you have ever tried that one and if you have any recommendations for yummy add ins?

    Great recipes! Keep them comin’! :)

  14. Erin says

    Pamela- So nice seeing you and your family in California… and on Wardee’s site, too! :-)
    I’ve never tried red lentils, but I would if they were as easily accessible to me. I prefer the color! :-)
    As far as the sprouted lentil slaw, Allison and I enjoyed the dish almost every afternoon of my visit. We added tomatoes, olives, cucumbers, fresh basil, and a simple balsamic/olive oil vinaigrette. I love how the recipe works with whatever you have in your fridge, and lentils are always a frugal choice. I am all about frugal! :-)
    Thanks for commenting, Pamela. Nice to hear from you!

  15. Betheny says

    Oh my Word!!! I have always really liked lentils, but, This the 1st time I have sprouted lentils! I SO LOVE them!! They are awesome! I can see using these in many many ways, including just a grab and go munchie!! Yumm!! Thanks a bunch!!

  16. Jill says

    Did you mean 2 TABLESPOONS of cumin for the taco seasoning (larger batch)?

    I just couldn’t stand the thought of anyone not adding enough cumin to this delicious recipe so I thought I’d better inquire.

  17. Erin says

    Hi Jill- Oh mercy! I can’t believe I never noticed that before! Yes. Most definitely add 2 tablespoons of cumin. Thank you for pointing that out. I’ll make the change! :-)

  18. says

    my lentil sprouts will be ready in nearest days – now I know what I will be doing with them!
    Thanks, Erin.
    In cold winter days with snow and wind, sprouts are like first signs of spring.

  19. Erin says

    Hi Dalia! You are so right. Just like spring! I should sprout some lentils. Good for the spirit. :-)
    Let us know how you liked the dishes!

  20. says

    Hi Erin,
    we liked the lentil tacos very much. It’s a great idea. I just had the thought of having a taco party, with different types of fillings. Fish, lentils, and ground beef. That would be really fun for teenagers. The taco seasoning was really spicy though. I thought it would have a nice buzz but it blew me away at first, when I tried it in the pan. Fortunately the sour cream toned it down. Just wanted to give you some feedback, also for others who may have a sensitive palette. We enjoyed it and I’ll save this recipe for later. Thanks!!

  21. Erin says

    Hi Marisa- Thanks for your comment. A taco party does sound like a great idea! :-) And I have to agree with you. I don’t know if my own palette is getting more sensitive or what, but I should update that recipe with something just a tad more mild. We’ll see… :-)

  22. says

    Hi! I just found this blog, searching to find some yummy sprouted lentil recipes. I think I’ll be making the tacos tonight. mmm! I was surprised to see you live in Anchorage! I just moved here about a year and a half ago, the Lord clearly called us up here, and it has been an incredible journey! Anyway, thanks for the recipes!

  23. Erin says

    Hi Barbi- How fun that you are up here, too! I’d love to hear if you enjoyed the lentils. The homemade seasoning can be a bit spicy, so keep that in mind! And yeah for the coming of spring! Did you enjoy the spring rains today?! :-)

  24. says

    Erin, I know why it was so spicy for us. It’s because I added my newly acquired *chipotle* chile powder, which is about as spicy as cayenne! I thought chipotle was the same as normal chili powder. No wonder it blew us away. 😉 Sometimes these funny things happen and the best thing to do is throw back your head and laugh. =D I’m looking forward to trying the “mild” version when I can get some normal chili powder!

  25. says

    ha, I did a last minute change-of-mind, and ended up making the sprouted lentil slaw. It was awesome! So, I have yet to make the tacos, but I WILL be making them 😉 Thank you!

  26. shannon says

    My family and I loved the sprouted lentil tacos. I didn’t make my own seasoning as I’m fortunate to live near a bulk food store that sells a great MSG-free taco seasoning. I topped them with monterey jack cheese, lacto-fermented salsa, extra cilantro and garden tomatoes. Wonderful and quick!

  27. says

    Excited to have found your site. Just started sprouting lentils myself and can’t wait to try one of your recipes. The tacos sound unique and yummy. Thanks.

  28. Jeanette Starr says

    I just tripped on this blog post as I was Googling recipes for sprouted lentils. I sprouted a jar, and had no idea what to do with them. I wasn’t really intending to sprout them, but instead just soak them, but time got away from me.

    Then I got to the bottom of the post and read you’re from Anchorage. That’s fab. I live on Kodiak Island.

    Thanks for the recipes.

    • Erin says

      How fun! Thanks for the comment Jeanette. :-) Hope you enjoy the recipes, and I can imagine the fall beauty of Kodiak right about now. Have a great day!

  29. Kelly O'Connell says

    First of all, it was a blessing to learn more from a fellow sister in Christ! I sprouted my first lentils and was in search of some recipes. I look forward to perusing your site more to gain a little more culinary insight! Thank you!
    In Christ,

    • Erin VL says

      Welcome to Gnowfglins, Kelly! I’m sure you will find many helpful tips in this place. Wardeh does a great job! Let us know how you end up preparing your lentils. I especially love the tacos. :-) Thanks for your comment!

  30. Brenda in Indiana says

    Hello fellow sprouters! – I love mixing lentils that I sprout with a package of broccoli slaw. Then I add bacon bits, a little bit of shredded cheddar cheese, sunflower kernels, dried cranberries or raisins, garlic powder, onion powder, small amount of sugar or sugar substitute (opt) and real mayo to taste. Chill before serving. Yum! ?

  31. Michelle says

    I just started sprouting and tried the tacos with sprouted lentils, sprouted refried beans, and a sprouted alfalfa salad mix – lots of sprouts! They were soooo good!! Will be doing this again. Thanks for sharing!!

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.