Sprouted Brown Rice and Lentil Medley
Unlock all the nutritious potential your grains, beans and legumes have to offer by bringing them to life. Now that’s something to toot about!
It just so happens, I LOVE rice and beans and lentils. BUT… they really don’t like me. Inevitably, every time I eat these things I have a rumbly tummy. Okay, well I’ll just go ahead and say it. I fart. A lot. Not only is it embarrassing, it’s extremely uncomfortable. While it can have a giggly side affect of laughter, it’s not really funny. It means I’m not digesting my food the way I should. To avoid this, I’ve got to take a supplement to help me out. I hate taking any kind of pills. So, I found an alternative way to enjoy them.
If you’re in the same boat as me, though I’m sure your family appreciates good music like mine does (NOT), there is a much better tune you can make out of those beloved grains and tooty fruits.
Sprouting grains, beans and legumes helps to release nasty little chemical compounds that are naturally present in plant seeds such as phytic acid. Phytic acid is one of a number of known anti-nutrients that bind precious vitamins and minerals, making them unavailable. Also, sprouting breaks down gas producing complex sugars.
Sprouting essentially makes your food more digestible because you’re bringing the “seed” to life and changing it’s composition. You’re releasing it from dormancy and increasing metabolic activity, which increases their vitamin and mineral content and makes your food more nutritious.
Step 1: Soak for 24 hours
Sprouting does take a little planning but there is very little hands-on time involved. Simply take the grain, bean or legume you want to eat and place it in a jar. Cover with non-chlorinated water and add a tablespoon of apple cider vinegar. (the vinegar will keep any lurking bad bacteria at bay and help break down phytic acid) Secure with a cloth or coffee filter. Allow it to sit in a warm place for 24 hours.
Step 2: Strain, rinse, strain, cover
Strain the water off of the seeds. Rinse very well and strain again. Cover and tip the jar upside down at an angle and place it in a bowl to allow for drainage. Allow the jar to sit in a warm place for another 24 hours.
Step 3: Rinse and cook or allow to sprout another 24 to 48 hours for raw consumption
Once you see sprouts, your food is ready to cook. Rinse well and proceed with cooking. Or, if you want to eat your sprouts raw, rinse, strain and let them sprout another day or so.
Safety note about raw sprouts: Most sprouts are edible raw but some are not. For instance, raw kidney beans and lima beans can make you sick if they’re not cooked. Be sure to research your grain, bean or legume before eating it raw.
To cook sprouted brown rice, place in a pot over med/high heat with equal the amount of liquid for 30 minutes. For instance, you have one cup of sprouted brown rice, cook in 1 cup of liquid. Since the rice has already been hydrated, you won’t need as much liquid to cook it in.
Bring to a boil, reduce heat and simmer with a lid to cover. Remove from the heat and leave covered for 10 minutes.
To cook sprouted lentils, place them in a pot and cover with water. Bring to a boil and lower the heat to simmer uncovered for 15 to 20 minutes or until desired consistency is achieved. Strain and set aside.
To put this medley together, saute some onion and garlic in a large, deep skillet over med/high heat until soft.
Toss in some chopped fresh mushrooms and cook them for about 5 minutes.
Add some freshly chopped kale and the seasonings of your choice. I have sage, rosemary and thyme here.
Saute until the kale is wilted. Mix in your cooked rice and lentils and heat through. Season with salt and freshly ground black pepper to taste.
You can sprout your grains, beans and lentils ahead of time to have on hand for dishes like this. Simply place them in the refrigerator after they’re done sprouting. Be sure to use them within a 3 to 5 days and rinse them very well before cooking/consuming.
I gotta tell you, we really did enjoy the heck out of this super nutritionally packed dish. And there was no rumbly tummies shouting obscenities afterwards. Only happy bellies!
If you’ve got foods like grains, beans and lentils on your banned list, I’m pretty sure there is a way for you to enjoy them. Sprouting is a great way to bring them back to your diet and give you loads of terrific nutrients you might otherwise be missing.
Give it a try and let us know what you think. We’d love to hear from you!
Have a fantastic day and as always, keep it delicious!
Till next time ~ much love, Connie
- 1 C short grain brown rice
- 1 C lentils
- 2 tbsp apple cider vingar
- Non-chlorinated water for soaking
- 1 1/2 C beef stock or broth **
- 2 C non-chlorinated water
- 2 tbsp olive oil
- 1 C diced onion
- 3 garlic cloves, minced
- 1 tsp salt
- 1 tsp ground sage
- 1 tsp ground rosemary
- 1 tsp ground thyme
- 1 C diced mushrooms
- 3 C chopped fresh kale
- salt and freshly ground black pepper to taste
- ** Measure the rice after it has sprouted. Use an equal amount of liquid to cook it in. 1 C sprouted rice = 1 C beef stock or broth
- Place the rice and lentils in separate jars.
- Cover each with water, add one tbsp apple cider vinegar, stir and affix a cloth or coffee filter to the jars.
- Allow to sit in a warm place for 24 hours.
- Strain the liquid off of each, rinse and strain again.
- Cover and tilt the jars upside down in a bowl to drain.
- Allow to sit another 24 hours in a warm place.
- If sprouts have not appeared, rinse, strain and allow to sit longer.
- Once sprouts have appeared, refrigerate until ready to use.
- Place the rice in a medium pot with 2 cups beef stock or broth.
- Bring to a boil over high heat.
- Reduce heat, cover with a lid and simmer for 30 minutes
- Remove from heat and keep covered for 10 minutes.
- Place lentils in a medium pot and cover with 2 cups water.
- Bring to a boil over high heat.
- Reduce heat and simmer, uncovered for 20 minutes.
- Strain water off and set aside.
- In a large, deep skillet, heat 2 tbsp olive oil over med/high heat.
- Add the onions, garlic and salt.
- Saute until soft.
- Add the sage, rosemary, thyme and mushrooms.
- Cook until the mushrooms have released their liquid.
- Add the kale and saute one minute or until wilted.
- Add the rice and lentils.
- Heat through.
- Season with salt and freshly ground black pepper to taste.
- Serve hot.
Recipe by: Connie Murray@Happybellyfoodie.com