Sprouted Lentil Bowl
A Sprouted Lentil Bowl is a vibrant, plant-based dish centered around sprouted lentils, which are lentils that have been soaked and allowed to germinate. It typically combines these nutty, crunchy sprouts with fresh vegetables like cucumbers, tomatoes, and red onion, often dressed with lemon juice and olive oil. While variations exist globally, it is a staple in health-conscious cuisine and is particularly popular in Mediterranean and Middle Eastern-inspired eating.
🍽️ Nutrition at a glance
This bowl is a high-protein, high-fiber meal with a moderate amount of complex carbohydrates and healthy fats. It is an excellent source of folate, iron, and manganese, and a typical serving generally falls within the 300-400 calorie range.
Nutrition breakdown
| Calories | 365 kcal |
| Protein | 22 g |
| Carbs | 45 g |
| Fat | 10 g |
| Fiber | 18 g |
| Sugar | 5 g |
| Sodium | 320 mg |
| Folate | 180 µg |
| Iron | 6.5 mg |
| Manganese | 1.2 mg |
| Phosphorus | 340 mg |
| Thiamine (B1) | 0.5 mg |
| Potassium | 620 mg |
| Vitamin C | 15 mg |
| Zinc | 3.2 mg |
Per 1 bowl (approx. 350 g) · estimated, varies by recipe
💡 What's interesting
Sprouting lentils is a traditional practice that not only enhances their digestibility but also increases the bioavailability of their nutrients, like iron and zinc. Nutritionally, it transforms a good legume into a powerhouse, boosting its protein content and creating a more complete amino acid profile.
