Sprouted Bread; Lentil, Quinoa, Spelt, Pea

I love sprouted bread and can’t live without it. This is a complete meal, containing protein, amino acids, fiber, and whole unprocessed grains. Because I have a very active lifestyle, I need nutrient dense food like this to keep me going. In the morning I look forward to this bread, and sometimes throughout the day I’ll grab a slice on the go if I don’t have time to prepare a meal.

Sprouting is a great way to consume your legumes and grains, and sprouted bread is an easy way to consume these foods all in one punch. If you don’t know what it is, simply think of alfalfa sprouts with those greenish white stems growing out into long strands. Well, you can sprout many plant foods, including nuts, vegetables, legumes, grains, seeds, and then consume them raw or flash cook them after the process. They will cook much faster after sprouted.

Sprouting boosts the immune system, aids in digestion and enzyme activity, protects against cancer, helps with weight loss, prevents anemia, supports cardiovascular health, and improves skin, vision, and energy.  Many nutrients and enzymes develop and are retained during the sprouting process that otherwise get killed off during cooking.  There is a much greater nutritional value to sprouted foods than to cooked foods, and the nutrition is more bioavailable and concentrated, protein and fiber, calcium, zinc, copper, iron, magnesium, manganese, riboflavin, niacin, vitamin K, vitamin C, and pantothenic acid.

If you want to sprout on a regular basis, as I recommend, sprout lentils, quinoa, and buckwheat. Check out how to sprout here. They all sprout roughly in the same amount of time so that you can mix them together. After you see the tails forming strong, 2-5 days, they are about ready. They will stay good in the refrigerator for a week, or you could dry them (dehydrator or sun) and store them longer for cooking at a later date or making into flours. There are so many ways to sprout, strainers, mason jars, hemp bags, on a pan with a wet paper towel under and covered with a cloth, etc. Just make sure they are a bit spread out so that they have some space to breathe, or they will start to go a bit rancid. It’s happened to me before when I put too much in one strainer when it was hot and humid. Make sure they are cool, dry, rinsed in the morning and night, and mixed around a bit. I use a large mesh strainer or a large hemp seed bag, they will expand so take that into account. I cover the strainer with a cloth and leave it on the counter somewhere dry. Sometimes it only takes 2 or 3 days for quinoa and lentils, which are my favorites to sprout because they are staple foods that I eat almost daily. ALWAYS soak them overnight (at least 8 hours) in double the amount of water before you start sprouting and rinse them thoroughly afterwards.  There is a lot of information for sprouting online. If it’s your first time, start with 1 cup lentils. Soak them overnight, rinse, then put them in a stand up mesh strainer and cover with a cloth, rinse them twice a day. You’ll see their progress and within 3 days they’ll be ready. Store in the fridge and eat raw over salads or boil them for no more than 3-5 minutes. You can make sprouted bread with any grain, and you can buy sprouted flour easily online or at health food stores.

Sprouted Grain and Legume Bread

Yields: 2 large loaves

  • Starter
  • 1 1/2 cup lukewarm water, 110F
  • 4 tbsp yeast
  • Sprout Mix
  • 3/4 cup lentils
  • 3/4 cup quinoa
  • 3/4 cup split peas, or buckwheat
  • Flour
  • 4 cups sprouted spelt flour (you can find at most health food stores or Whole Foods. You can also use un-sprouted spelt flour or wheat flour)
  • 1 tbsp salt
  • oil for lining the rising bowl
  • additional water and flour for working with the dough consistency (this will be dependent on the moisture in the sprouts when grinding them)

Follow my sprouting instructions above, check my 'Sprouted Lentils' post (link in last paragraph above) or look online for sprouting instructions.

Dry the fresh sprouts as much as you can, in the sun, on a towel, or in a dehydrator. Some ovens have internal fans and dehydrator settings. Check to see if you do. Put them in the food processor after. If they are still wet then it will look like a dough. If they are dry then they will turn into a flour. This is fine, but you will just need to add more spelt flour to this mix to counter the moisture.

In a large bowl add the lukewarm water and yeast, and let it sit for 5 minutes. When it's ready, add the flour mixture and knead it softly until you can make a dough ball. If you need a little bit more water, add it. If you need a little bit more flour, add it. You will know how your dough should feel, not too wet and sticky, and not too dry that you can't form it.

After kneading it into a ball put it somewhere where it can rise in all directions, a big oiled bowl or an oiled cookie pan. Cover it with a cloth and let it sit for an hour in the oven (do not turn oven on or you will kill the yeast). Boiling 6 cups water in a skillet and then place the skillet in the oven on the bottom rack helps, as the humidity will enable it to rise better. You could also do a cold rise in the refrigerator if you want to save the dough for another time. A cold rise will change the consistency and can be kept for a few weeks, but does need to be kneaded every day.

When it's risen, cut the dough in half, knead it again, and form into 2 loaves in a bread pan or shaped into a loaf. Bake on 350F for 40-45 minutes. Slide a knife in the middle to check it, and make sure it comes out clean before taking the bread out. Serve with vegan butter, date butter, nut butter, etc.

  • Preparation time: 3 days
  • Cook time: 45 minutes
  • Total time: 3 days and 3 hours
Sprouted Bread; Lentil, Quinoa, Spelt, Pea
Sprouted Bread Lentil, Quinoa, Spelt, Pea
Sprouted Bread Lentil, Quinoa, Spelt, Pea
Sprouted Bread Lentil, Quinoa, Spelt, Pea
Sprouted Bread Lentil, Quinoa, Spelt, Pea

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Our task must be to free ourselves by widening our circle of compassion to embrace all living creatures and the whole of nature and it's beauty.
- Albert Einstein