Toasted Coconut Sprouted Lentil Salad
Crunchy, flavorsome, and irresistibly bright, this sprouted lentil salad will leave you amazed that something so fresh can be found right in your pantry. The nutty green flavor of sprouted lentils is paired with heaps of fresh cilantro, toasted coconut, shallots, and a zesty lime dressing. This simple protein packed dish is miles away from heavy lentil dishes, and packs maximum sunshine per bite.
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Sprouting Lentils
This is actually my second “raw” vegan recipe in a row, so I want to make a point to say that I am absolutely not a raw vegan. And I’m not motivated to make recipes that are particularly healthful. But I am driven to find all sorts of different methods and techniques to enjoy plant-based food, in all it’s beautiful variety. And sprouted lentils add a whole different dimension to cooking with pulses. They have a crunchy texture, and a flavor that is somewhere in the neighborhood of green sprouts plus nutty lentils and a hint of broccoli. And unlike unsprouted lentils, sprouted ones can be eaten raw.
To sprout lentils, start by soaking them overnight. Make sure you use a large container and plenty of water, as they will expand as they soak. They next day they can be drained and rinsed with some clean water. The trick to getting your lentils to sprout is they need to stay damp and have plenty of airflow. You can get a specialty cap like this, or you can simply use a rubber band to secure cheesecloth over the top of your jar. To keep them damp, fill and then drain the jar with water twice a day. To make sure excess water is not trapped in the jar, store it upside-down in such a way that water can drain and air can flow. And that’s it- it will only take about 3 days for you to have sprouted lentils, ready to eat. You can use most varieties of lentils for this- the brown and green ones work great- but I would not suggest using split lentils.
Generally, sprouted lentils have similar nutrient content to non-sprouted lentils, but there are some differences. Sprouting tends to increase the protein content (in one variety it produced over a 20% increase), as well as increase the manganese, zinc, calcium, and B and C vitamins. The overall levels of iron may be decreased during the sprouting process. Additionally, the reason sprouted lentils can be eaten raw is because reduces phytic acid which acts as an “anti-nutrient” in our bodies.
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Sprouted Lentil Salad Tips and Tricks
- This recipe is astonishingly simple, once you’ve got your lentils sprouted. Sprouting lentils isn’t hard either, but it does require a little time. Start with 1 cup of green or brown lentils and place them in a clean quart-sized mason jar, then cover with several inches of cool water and let them soak for 8–12 hours. After soaking, drain the water, rinse the lentils thoroughly, and secure a breathable lid (such as cheesecloth or a sprouting lid) on the jar, then place it upside down to allow excess water to drain. Rinse and drain the lentils twice a day, keeping the jar out of direct sunlight, until the sprouts fill the jar (about 3 days). After that store dry in the refrigerator.
- Toasted peanuts also make a great addition to this salad- they can be used with or as a replacement to the coconut.
- If you’re not a fan of cilantro, I recommend using a combination of parsley and fresh mint to bright that herby brightness to the dish.
- Enjoy this salad as is for a simple, light lunch, or pair with greens for a larger salad. Alternatively, it is great with rice, along side sesame noodles, served in tortillas, or some roasted tofu. It will be great for meal prep as it keeps well in the fridge for several days.
Toasted Coconut Sprouted Lentil Salad
Ingredients
- 1 quart of sprouted lentils (see notes on sprouting lentils)
- 1 medium-sized shallot
- Large handful of cilantro
- 1 cup coconut flakes, unsweetened
- 1/4 cup soy sauce
- 1 lime, zest and juice
- 1 Tbsp. garlic chili paste
- 1 tsp. rice wine vinegar
- 1 tsp. sugar
Instructions
- Thinly slice the shallot, and mince the cilantro. Place in a large mixing bowl along with your sprouted lentils.
- Heat a small skillet (no oil is needed) and add the coconut flakes. Cook for a few minutes, stirring every 30 seconds or so, until the coconut pieces have turned a golden brown and are fragrant. Remove from the skillet and place in the mixing bowl.
- Combine the soy sauce, garlic chili paste, lime zest and juice, rice wine vinegar, and sugar in a small bowl or jar. Mix to combine. Pour over the salad, and toss to coat everything in the dressing. Serve right away, or store in an airtight container in the fridge.
Notes
Start with 1 cup of green or brown lentils and place them in a clean quart-sized mason jar, then cover with several inches of cool water and let them soak for 8–12 hours. After soaking, drain the water, rinse the lentils thoroughly, and secure a breathable lid (such as cheesecloth or a sprouting lid) on the jar, then place it upside down to allow excess water to drain. Rinse and drain the lentils twice a day, keeping the jar out of direct sunlight, until the sprouts fill the jar (about 3 days). After that store dry in the refrigerator.
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