ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Sprouted Black Lentils

Total time 72 hrs

Makes about 5 cups

All the lentils and beans used at San Francisco's Bar Tartine--and many of the seeds as well--are sprouted. "It makes them easily digestible," says chef Cortney Burns. "Soups made with sprouted lentils are lighter. Also, the lentils retain their shape better." Sprouted lentils can be eaten raw, too, in salads, sandwiches, soups--wherever you'd like them to go.


  • 1 1/4 cups black (beluga) lentils*

How to Make It

  1. Put lentils in a large plastic container with a wide-mouth top and pour in 3 cups cold water. Stir to ensure an even soak. Cover with a double layer of cheesecloth and secure with a rubber band around the rim. Soak at room temperature 12 hours.

  2. Invert container and let water drain; then let drained beans stand in pitcher at room temperature 8 hours.

  3. Rinse beans with cold water 3 times a day until all have sprouted (grown threadlike shoots), 2 or 3 days. (Putting them under a heat lamp speeds up the sprouting.) Rinse one last time, dry quickly with clean kitchen towels, and chill, covered.

  4. *Find beluga lentils at well-stocked grocery stores and online.

  5. Make ahead: Up to 1 week, chilled.

Bar Tartine, San Francisco