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Legume sprouts

Check toxicity before eating raw sprouted legumes.

Raw legumes contain toxins like lectins as a natural defence mechanism against predators.

For some legumes like lentils and mung beans, the germination during sprouting neutralises the phytic acids and makes them safe to consume raw.

For larger legumes, like chickpeas, it's recommended to still boil them until tender before eating.

Some legumes, like red kidney beans contain an additional toxin called phytohaemagglutinin and, once sprouted, are not safe to be consumed raw.1

  • 100 g Dry Whole Lentils or Chickpeas or Mung Beans
  • Water

Yields 200 g sprouts.

  1. Rinse lentils.
  2. Soak lentils 8-16 hours overnight in a mason jar or sealable container.
  3. Drain water.
  4. Rinse lentils and return them water to the container. Do not add water. Cover the container with a cheesecloth. Set upside down to let excess water drain. Let stand 12 hours at room temperature.
  5. Repeat every 12 hours. Use after three days.

Store in fridge up to 7 days in airtight container.

  1. Fiedler, Julius. "Sprouted Legumes." Baking Hermann. 24 February 2024. ↩

  2. Fiedler, Julius. "How to Sprout ANY Legume." YouTube: @BakingHermann. 24 February 2024. ↩

  3. Fiedler, Julius. "Sprouted Lentils." Baking Hermann. 7 February 2024. ↩