Sprouted Lentil Recipe – Quick Instant Pot Indian Salad

Last Updated on 2 months by Neha Deshmukh

Sprouted Lentil Recipe – Quick Instant Pot Indian Salad

Hey everyone! If you’re anything like me, you’re always looking for healthy, quick, and flavorful meals. This sprouted lentil recipe is a total lifesaver – it’s packed with goodness, comes together in under 30 minutes (thanks to the Instant Pot!), and is seriously delicious. I first made this when I was craving something light but satisfying, and it’s become a regular in my kitchen ever since. It’s perfect as a light lunch, a side dish, or even a snack!

Why You’ll Love This Recipe

This sprouted lentil salad isn’t just convenient; it’s a nutritional powerhouse. Sprouted lentils are easier to digest and boast a higher nutrient content than their unsprouted counterparts. Plus, the Instant Pot makes the whole process incredibly simple. It’s a fantastic way to enjoy a taste of India without spending hours in the kitchen. Honestly, it’s a win-win!

Ingredients

Here’s what you’ll need to make this vibrant salad:

• 1 tablespoon oil
• 1 medium onion, chopped
• ?? teaspoon turmeric powder (about 1/2 tsp)
• 1 teaspoon ginger, grated
• 1 teaspoon mild red chili powder
• 1 teaspoon cumin powder
• 1 teaspoon salt
• 3 cups whole brown lentils sprouted (about 180g)
• ?? cup water (about 120ml)
• Tomatoes, chopped, for garnish
• Cilantro, chopped, for garnish

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

• Sprouted Lentils: These are the star! Sprouting increases the bioavailability of nutrients. You can buy them pre-sprouted or easily sprout them at home (more on that in the FAQs!). Brown lentils work best, but green lentils can also be used.
• Turmeric: Don’t skip this! It adds beautiful color and amazing health benefits. I always use a good quality turmeric for the best flavor and vibrancy.
• Chili Powder: Now, chili powder can vary a lot depending on where you are. In India, we have so many regional variations! Kashmiri chili powder is fantastic for color and mild heat, but any mild red chili powder will work. Adjust the amount to your spice preference.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Set your Instant Pot to Saute (More) mode. Once it’s hot, add the oil.
2. Add the chopped onion and saute for about 2 minutes, stirring occasionally, until it becomes translucent. We want it softened, not browned.
3. Now, add the turmeric, ginger, chili powder, cumin powder, and salt. Give everything a good mix – you want those spices nicely coated on the onions. The aroma at this stage is amazing.
4. Stir in the sprouted lentils and ?? cup of water. Make sure everything is well combined.
5. Secure the lid on your Instant Pot, making sure the pressure valve is sealed.
6. Cook on High Pressure for just 1 minute. Yes, you read that right – just one minute!
7. Once the cooking time is up, allow the pressure to release naturally. This usually takes about 10-15 minutes.
8. Finally, garnish with chopped tomatoes and cilantro. Serve hot or cold – it’s delicious either way!

Expert Tips

A few little things I’ve learned over the years:

• Don’t overcook the lentils! One minute on high pressure is usually perfect. Overcooking will make them mushy.
• If you want a more pronounced ginger flavor, add a little more grated ginger.
• A squeeze of lemon juice at the end brightens up the flavors beautifully.

Variations

This recipe is super versatile! Here are a few ways to customize it:

• Vegan: It already is! This recipe is naturally plant-based.
• Gluten-Free: Absolutely! No gluten here.
• Spice Level: My family loves a bit of a kick, so I sometimes add a pinch of cayenne pepper. My friend, Priya, prefers it milder, so she uses less chili powder.
• Salad/Snack Adaptations: I often add chopped cucumber, bell peppers, and a sprinkle of chaat masala for a more substantial salad. It’s also great as a quick and healthy snack!

Serving Suggestions

This sprouted lentil salad is fantastic on its own, but it also pairs well with:

• Roti or naan
• Brown rice
• A side of yogurt (for a cooling contrast)
• Papadums

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The flavors actually develop even more overnight!

FAQs

Got questions? I’ve got answers!

• What are the benefits of sprouted lentils? Sprouting increases the nutrient content, makes them easier to digest, and reduces cooking time.
• Can I use different types of lentils? Brown lentils are best, but green lentils can work in a pinch. Red lentils aren’t ideal as they tend to become mushy.
• How do I sprout lentils at home? It’s easy! Rinse lentils, soak them in water for 8-12 hours, then drain and rinse twice a day for 2-3 days until sprouts appear.
• Can this be made without an Instant Pot? Yes! You can cook the lentils in a regular pot on the stovetop. Just simmer them in about 2 cups of water for 15-20 minutes, or until tender.
• What are some good topping options for this salad? Chopped tomatoes, cilantro, cucumber, bell peppers, a squeeze of lemon juice, chaat masala, or a sprinkle of sev (crispy chickpea noodles) are all delicious!