Hallo, everyone
And welcome again to Vegetarianism: The Noble
Way of Living
I…m Nimisha with the Toronto Vegetarian
Association, and we…re going to do a little
bit of more un-cooking today
More specifically, we…re going to learn
how to sprout some green lentils, and we…re
going to make a spouted lentil green salad
once we…ve got our sprouts
So, to make this recipe, it requires some
advanced planning and thinking
So you have to start two days in advance before
you actually want to make and eat this salad,
okay?
So, the first step is we…ve got 1 cup of
dried lentils in here, dried green lentils
And this method of sprouting works for mung
beans, for adzuki beans, or any other kind
of legume you…ve got
As well as grains like quinoa or any other
seed that you would like to sprout
So, you can do this in a jar like I…m doing
today or you can do it in a bowl, it really
doesn…t matter
All you want to do is put in enough water
so that there…s more than enough to cover
So usually for 1 cup of lentils, I usually
put about 2 cups of water or 11/2 cups of
water
You don…t have to be exact, but you want
to make sure that there…s enough room for
the lentils to expand
So, you just leave them; there…s nothing
more to do
So you can do this before you go to bed
Leave them soaking for 6좻8 hours
And after 6좻8 hours, this is what they will
look like
They double in volume
You see that?
We…ve got double the amount of lentils we
started with
So, in terms of getting value for your money,
this is a wonderful way to eat because you
get more nutrition because you…ve got enzymes
happening when you sprout and you…re getting
double the volume that you started with
So, after they…ve soaked for 8 hours and
they look like this, you want to drain off
the soak water
And I will get the rest of these lentils at
the bottom of the jar in a minute
We…ll just let that sit there and drain
for a moment
I…ll let it rest in this empty one
And the next step is you need a clean tea
towel from your kitchen
Now not the terry loop one because when the
sprouts sprout, it will be too difficult to
remove them
Now what I do is I got two or three tea towels
set aside especially just for sprouting because
green lentils in particular they stain your
tea towel
So, as you…ll see, this one is stained from
my previous sprouting expeditions here
And the drained lentils just go in the tea
towel and a little bit of water left in them
is okay
But I…m just going to just get the rest
that I missed in the jar here and put them
in the tea towel and we…re going to just
wrap them up, nice and tight, like so
And we put them in a bowl or a container that
will fit them nice and snug, okay
So that…s it
Now you just leave them in a warm place, so
on your kitchen counter or on top of the fridge
where it…s also very warm
You can cover them if you like, but because
the tea towel is protecting them, you don…t
necessarily have to cover, but if you can
you can just put a dish or something on top
and cover it
And don…t touch them; leave them alone,
okay?
And give them about 24 hours; it…s going
to depend on the temperature
Ideally, 75좻80 degrees Fahrenheit is a good
temperature for sprouting
In colder climates like Toronto where we are,
sometimes I have to let them sprout a little
bit longer
So you…ll know, but certainly don…t check
them before 24 hours
The humidity needs to build in that tea towel,
and they just need to be undisturbed
Okay, so we…ll come back in 24 hours and
check in with you and the sprouts and see
how they…re doing
Welcome back, everybody
And we…re now here 24 hours later to check
on our sprouts to see how they are doing and
see if we can carry on with making our sprouted
lentil salad
So, are we ready? Here we go!
We…re going to unwrap them slowly and just
take a peek, see how they are doing
And look at that! Just like magic
You see these little tails?
Now of course, if you like, you can leave
them for another 6, 12, 8 hours, however long
you like
And if you do, the tails will be a little
bit longer
But when you just see these tails come out,
they…re ready to eat
You can eat them like this, you can put them
on any type of green salad
But today we…re actually going to use this
as a main course
So, we…re going to make the lentils the
star of the show today; they are the main
event
Okay, so we put our lentils in a bowl and
then prepare all the other ingredients
So, what we…ve got is shredded carrot here
Again, when you…re making raw foods, it…s
entirely up to you about the proportions,
and depends on how many people you…re trying
to feed
So if you just want to make a little bit,
you can
But I…ve got about 2좻3 grated carrots
here, and remember because you are not cooking,
take your time and prepare the ingredients
so that they look good and you…re working
with lots of color
And so my next ingredient is I…ve got some
red onion chopped here, and I…m going to
just slice up a little bit more to show you
just how it…s done
So I just make little strips with the onion
and dice it up finely
Okay, and we add that to our bowl, to our
salad bowl; add a little bit more in
Now don…t add too much red onion because
it…s pretty powerful, but we…ve got a
lot of lentils and a lot of carrots in there,
so about 3좻4 tablespoons is probably good
Then, next comes our diced red pepper
And, same thing, I like to cut it into little
strips, like so, and then into the fine dice
All right, and there we go
We…ve got our diced red pepper and add a
little bit more in
Well, let…s add all of it in; we…ve got
lots of lentils in there
And next comes our green pepper
And we use the same method by making a few
little strips, and that should be enough
For this one, as long as you…ve got enough
to show good color and good proportion, then
you…re good to go
We…ll put that away
Put the green pepper in
And a little more so that it…s balanced
with the red pepper and the carrots and everything
else that we…ve got in there
And finally, our last vegetable ingredient,
we…ve got diced tomato
Again, same thing, strips and dice
So the same method, so that everything is
roughly the same size
And put it into our nice big bowl
And we…ll add the rest of the diced tomato
in as well
Right now, this would probably still taste
good just as it is
I…m going to give it a little toss, mix
up the ingredients
And for our flavoring, we…ve got half a
teaspoon of salt; a teaspoon and a half, you
can use 2 teaspoons if you like it stronger,
of curry powder, again to your taste; and
some freshly squeezed lime juice, I…ve got
a full juiced lime in here
And for the final garnish and herb, I…ve
got chopped cilantro
And this is wonderful
Again, if you don…t like cilantro, you can
substitute fresh parsley, but I absolutely
love cilantro
And with the curry powder, that…s an Indian
spice, and for most Indian dishes, you really
want cilantro
However, if you…re one of those people who
really, really, really doesn…t like cilantro,
and I…ve met many who don…t, you can easily
substitute parsley in this recipe and it will
still taste good
So nice clean cilantro that I had sitting
in water to keep it fresh and we just chop
it up; it doesn…t have to be super fine,
but just so that you don…t get big stems
while you…re eating
That…s it! There…s the cilantro ready
to go in
I…m going to add the rest of that in and
mix it up
And our lentil salad is almost done
And ideally, you would let this sit in the
fridge for about an hour if not longer, to
let the flavors meld and let all the spices
get nicely coated through the vegetables and
the lentils, and then it…s ready to serve
I mean, you could eat it now, but ideally,
you would allow it to sit in the fridge for
a little while at least before you serve it
And there you go
Well here we are with our finished sprouted
lentil salad, and we have Siden here, who
is our official taste tester who…s going
to tell us what he thinks
Go ahead, do it
What do you think?
Well, it…s in between awesome and great
It…s in between awesome and great!
All right! Well, thank you for being our taste
tester
And thank you to all our viewers for joining
us here on Vegetarianism: The Noble Way of
Living
We…ll see you next time.
