So, now I’ve shared my go-to method for sprouting all-the-things you’re probably wondering ‘yeah but Emm, now what do I do with them?’. Not to worry, I’m going to be sharing a bunch of recipes using sprouts over the next few weeks in the hopes that you’ll be inspired to give sprouting a go, starting with these wholesome sprouted lentil bites.
They’re made in the same vein as falafel, but you guessed it… uses lentils instead of chickpeas! I shared my favourite sprouted chickpea falafel recipe in my first cookbook My Darling Lemon Thyme and I’ve had a few questions about my reasons behind sprouting the chickpeas first and if it’s possible to skip this step. Given these lentil bites are a very similar idea, I thought I’d share my answer here too.
Sprouting legumes first, even if they will go on to be cooked later, awakens the nutrients within, increases protein and lessens phytic acid. Simply put, once sprouted they’re easier for your body to process and you’ll get more goodness from them when consumed. I know traditionally chickpeas aren’t sprouted before making falafel, they’re only soaked overnight to re-hydrate. But traditional falafel aren’t shallow-fried either, they’re deep-fried in oil. Yum I know, absolutely (on occasion!), but I don’t tend to deep fry much at home. When falafel are deep-fried the intense heat of the oil cooks them right through to the centre -making them digestible- as the outside crisps to golden perfection. When you shallow-fry you’re not working with the same kind of heat involved in deep-frying, so I like to make sure the legumes are already digestible, even before cooking, so if the centre doesn’t get quite enough heat to render them easier to digest, it doesn’t matter. A step too far? Some would think so, but the small amount of extra thought it takes to plan ahead and sprout your legumes, I reckon is totally worth it for happy tummies.
You can serve these lentil bites as you would falafel, in a salad or tucked into a wrap, but they’re also delicious served with this simple lime-kissed coriander (cilantro) sauce.
You’ll need to start this recipe at least 3 days in advance to soak, then sprout the lentils first. If you already have some lentils sprouted, you’ll need 3 cups sprouted lentils for this recipe.
Serves 4
2 cups puy-style or beluga lentils
1 medium red onion, finely diced
2 cloves garlic, finely chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
A handful of coriander (cilantro) leaves, roughly chopped
1 teaspoon fine sea salt
Olive oil, to cook
Extra coriander leaves, to serve
Coriander (cilantro) lime sauce
1 cup packed coriander (cilantro) leaves and tender stems, roughly chopped
1 clove garlic
1/2 green chilli, roughly chopped
1/2 teaspoon ground cumin
1/2 teaspoon fine sea salt
2 tablespoons lime juice
4 tablespoons extra virgin olive oil
Sprout the lentils following instructions in my previous post. You should have approx. 3 cups once sprouted.
Place lentils, red onion, garlic, cumin, ground coriander, coriander leaves and salt into the bowl of a food processor and pulse until finely ground. Shape tablespoonfuls of mixture into balls, then flatten to form small bit-sized patties, you should get about 24 bites. Place onto a plate in a single layer and chill for at least 30 minutes. (They will happily store in the fridge like this for up to 2-3 days).
To make the coriander lime sauce, place all the ingredients except for the olive oil into a blender and blend to combine. Add olive oil and continue blending until smooth.
Heat a generous glug of olive oil in a large frying pan and cook lentil bites in batches until golden on both sides. Serve immediately with a generous dollop of the coriander lime sauce.
6 Responses
Of course the lentil bites look amazing, but that sauce is a definite show-stopper! I can think of so many simple dishes that it would jazz up perfectly!
Yummm!!! Can’t wait to make this! I’m thinking about an upcoming event I’d like to take this but would need to make it in bulk. Does it store in the fridge well?
Yes! The un-cooked mixture will keep for 3-4 days in the fridge 🙂
I share this recipe for my mother and she told me that You have great idea. Cant wait to enjoy it from my mom.
I wish I was eating this for lunch today – it looks so healthy and delicious!
Love it. Excellent for a breakfast.
Thanks for sharing the recipe.