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How to sprout lentils (with Instant pot option)
5 from 24 votes

How to sprout lentils (with Instant pot option)

This guide explains sprouting green gram lentils (mung beans) either by traditional soaking and wrapping in damp cheesecloth or by using an Instant Pot on yogurt mode. The process encourages sprouting by hydration, warmth, and moisture control. The sprouts are tender with mild flavor and can be grown to preferred lengths by monitoring and re-moistening the cloth if needed. The instructions also adapt to similar beans and provide details to avoid mold by draining excess water.

Soaking time
10 hrs
Total Time
1 d
Servings: 3
Calories: 239 kcal
Course: Side Dish, Salad
Cuisine: Indian

Ingredients

  • 1 Cup Green gram lentils or other beans/chickpeas, aka green moong dal
  • 2 Cups water

Instructions

    Cup of Yum
  1. Rinse and soak mung beans in water for 8-12 hours or overnight. Soaking helps to soften the beans which helps the sprouts to grow.
  2. Beans will absorb water and almost double in size. They will look swollen and the skin of some beans will be coming off. When you take them in between your fingers, it is easy to break them. If they are not easy to break yet, then soak for 4-5 hours more.
  3. Drain all the water using a strainer. This is important to avoid molding.
  4. Line a damp cheesecloth* on a strainer and put the soaked beans. 
  5. Wrap the lentils in the cheesecloth and store covered in a cool, dry place away from sunlight. If you live in a colder region or in the winter, keep them in the oven with the lights turned on for some warmth.
  6. After about 24 hours the beans will sprout. You can keep them for 8-10 hours more for even longer sprouts. It is best to check every 12-15 hours. If the cloth seems to have dried up, lightly sprinkle water to re-moisten it.
Instant Pot Method:
  1. Follow the same steps as above to rinse, soak for 8-12 hours. Then drain the beans, and place in them in a damp cheesecloth.
  2. Keep the cheesecloth filled with the mung beans in a colander. Place the colander inside the Instant pot. Remove the sealing ring from the lid and place it in venting mode, or you can also use a glass lid (it is better to have some natural air when sprouting).
  3. Set the Instant pot by selecting the “Yogurt” option. The default setting is 8 hours. Press the “+” option to set the time to 12 hours.
  4. After 12 hours, you will see the beans have tiny sprouts coming out of them. If you want longer sprouts, keep them in the instant pot for another 8-10 hours (check halfway through).
  5. Enjoy these delicious and nutritious sprouted lentils!

Notes

  • If using older beans, soak them in hot water to aid softening before sprouting.
  • Ensure the cheesecloth stays damp throughout the sprouting process by rinsing and squeezing it before use.
  • If cheesecloth is unavailable, a damp clean kitchen towel can be substituted to cover soaked lentils on a colander.
  • The Instant Pot method uses the yogurt setting with a small amount of water to create warmth and humidity, facilitating sprouting.
  • The method applies to other beans such as moth beans, masoor, black chickpeas, or garbanzo beans by following the same soaking and sprouting steps.

Nutrition Information

Calories 239kcal (12%) Carbohydrates 43g (14%) Protein 16g (32%) Fat 1g (2%) Saturated Fat 1g (5%) Sodium 19mg (1%) Potassium 860mg (18%) Fiber 11g (44%) Sugar 5g (10%) Vitamin A 79IU (2%) Vitamin C 3mg (3%) Calcium 96mg (10%) Iron 5mg (28%)

Nutrition Facts

Serving: 3 Serving

Amount Per Serving

Calories 239

% Daily Value*

Calories 239kcal 12%
Carbohydrates 43g 14%
Protein 16g 32%
Fat 1g 2%
Saturated Fat 1g 5%
Sodium 19mg 1%
Potassium 860mg 18%
Fiber 11g 44%
Sugar 5g 10%
Vitamin A 79IU 2%
Vitamin C 3mg 3%
Calcium 96mg 10%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.