Sprouted green lentils in a black bowl
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5 from 3 votes

How to sprout lentils (with Instant pot option)

Learn how to sprout lentils at home. Sprouted lentils are a great addition to salads, sandwiches, curries and wraps. These nutritious legumes are vegan and gluten-free too!

Soaking time10 hrs
Total Time1 d
Course: Salad, Side Dish
Cuisine: Indian
Keyword: sprouted legumes, sprouted lentils, sprouted mung bean
Diet: Gluten-free, Vegan
Method: Instant Pot/Pressure Cooker
Servings: 3
Calories: 239kcal
Author: Meeta Arora




  • Rinse and soak mung beans in water for 8-12 hours or overnight. Soaking helps to soften the beans which helps the sprouts to grow.
  • Beans will absorb water and almost double in size. They will look swollen and the skin of some beans will be coming off. When you take them in between your fingers, it is easy to break them. If they are not easy to break yet, then soak for 4-5 hours more.
  • Drain all the water using a strainer. This is important to avoid molding.
  • Line a damp cheesecloth* on a strainer and put the soaked beans. 
  • Wrap the lentils in the cheesecloth and store covered in a cool, dry place away from sunlight. If you live in a colder region or in the winter, keep them in the oven with the lights turned on for some warmth.
  • After about 24 hours the beans will sprout. You can keep them for 8-10 hours more for even longer sprouts. It is best to check every 12-15 hours. If the cloth seems to have dried up, lightly sprinkle water to re-moisten it.

Instant Pot Method:

  • Follow the same steps as above to rinse, soak for 8-12 hours. Then drain the beans, and place in them in a damp cheesecloth.
  • Keep the cheesecloth filled with the mung beans in a colander. Place the colander inside the Instant pot. Remove the sealing ring from the lid and place it in venting mode, or you can also use a glass lid (it is better to have some natural air when sprouting).
  • Set the Instant pot by selecting the “Yogurt” option. The default setting is 8 hours. Press the “+” option to set the time to 12 hours.
  • After 12 hours, you will see the beans have tiny sprouts coming out of them. If you want longer sprouts, keep them in the instant pot for another 8-10 hours (check halfway through).
  • Enjoy these delicious and nutritious sprouted lentils!


Soaking: If the beans are old and not softening, you can also soak them in hot water.
Cheesecloth: It is important that the cheesecloth is damp. I usually just rinse it in tap water and strain with my hands before using.
No cheesecloth method:
  • Follow the same process to soak and drain the lentils in a colander. You can keep a bowl below the colander to collect any dripping water. Cover with a damp cloth or damp kitchen towel. Place in a cool dry place. You will see sprouts in about 24 hours.
  • Instant Pot: You can also out the beans to be sprouted directly in the colander along with 1/4 cup water in the instant pot steel insert, then put on yogurt mode. That works too. 
Sprouting other beans: You can use this same method when sprouting moth beans, masoor beans, black chickpeas, or garbanzo beans.


Calories: 239kcal | Carbohydrates: 43g | Protein: 16g | Fat: 1g | Saturated Fat: 1g | Sodium: 19mg | Potassium: 860mg | Fiber: 11g | Sugar: 5g | Vitamin A: 79IU | Vitamin C: 3mg | Calcium: 96mg | Iron: 5mg