Mar

Using Sprouted Lentils In A Green Smoothie

By Tracy Russell

After sprouting a bunch of green lentils, I couldn’t help but wonder what they would be like in a green smoothie. (There isn’t much I have not thought about trying in a smoothie!). Lentils are a good source of protein. Davy and I are both quite active so we regularly use protein powder. Sprouted lentils do add protein to our smoothies but they will not replace the powder for us.

Lentil Nutrition And Health Benefits

Lentils are a good source of protein (3.5 grams per 1/2 cup, sprouted) with sprouted lentils containing a wider range of amino acids. Lentils are also a good source vitamin C as well as B-vitamins including folate (10% DV – Daily Value). Lentils also provide a good source of iron (15% DV), copper (15 %DV) , manganese (8% DV), phosphorus (10% DV) and zinc (5% DV) in just 1/2 cup.

How To Sprout Lentils

I’ve only sprouted green lentils. It’s really easy to do. Simply soak them overnight in a glass mason jar. Be sure to use a large enough jar to accomodate the expanded size of soaked lentils and their sprouts. You will need a jar that is triple the size of the dry lentils you add to it.

The next morning, drain the soak water, rinse and drain again. Then attach a screen lid to the jar and place it on it’s side out of direct sunlight. Two to three times each day, rinse and drain the lentils. You should see them start to sprout after one day. By day two, they are coming along nicely and by day three, you should have inch-long roots and your jar will be very full! I eat them once the roots are longer than a half inch.

How Much To Add To A Smoothie

I usually toss sprouted lentils into herb soups that I make. By themselves, lentils have a fairly mild flavor – fresh and “green”. In a smoothie, you notice them even if you put a lot of fruit in as well. The flavor is not for everyone. Davy doesn’t care for it but I don’t mind it in certain recipes like the one below.

When you are experimenting with sprouted lentils in your green smoothie, start with adding 1/4 cup and see what you think. I used 1/2 cup of sprouted lentils in the smoothies that I tried. The recipe below was pretty good, but some of the others I tried would have been better without the lentils.

I find that a half cup or more will make the smoothie slightly “chalky”, but not any more than it would be with a protein powder added.

Sprouted Lentil Smoothie Recipe

2 bananas, peeled
½ cup sprouted lentils
½ to ¾ cup frozen blueberries to taste
2 handfuls of fresh baby spinach (or other mild-flavored leafy green)
4-6 ounces of water

Add ingredients to your blender and blend on high until smooth.

I only used ½ cup frozen blueberries and I could still taste the lentils. I liked the flavor so I didn’t add any more, but if you want to mask the flavor, add more blueberries or flavorful fruit like strawberry or pineapple.

Nutrition Information

Calories: 300
Fat: 1g
Protein: 8g
Carbohydrates: 75g
Calcium: 12% Recommended Daily Allowance (RDA)
Iron: 49% RDA
Vitamin A: 195% RDA
Vitamin C: 50% RDA

This smoothie is also a rich source of folate and other B-vitamins, vitamin E and K, copper, magnesium, manganese, phosphorus and potassium.

The Verdict

After my experiments, I have concluded that putting sprouted lentils in green smoothies is not for me. While they supply additional protein, I don’t need them in my smoothie. Instead, I use protein-rich greens, seeds and protein powders because I prefer my smoothies to be sweet and fruity.

Do you put lentils in your smoothies? Leave a comment below and let us know what worked and what didn’t.