Lentil Sprouts and Barley Mushroom Leek Pilaf

One of my favorite childhood memories is sprouting lentils, pinto and garbanzo beans at home.  They grow so quickly, taste so good and are much higher in available nutrients than their un-sprouted cousins.

lentil sprouts1
lentil sprouts day 4

Aren’t they adorable?

lentil sprouts
lentil sprouts day 6

Add sprouts to salads or sandwiches for a delightfully wholesome crunch.

Barley was on my mind tonight. I cooked some Barley pilaf .. a much better option than brown rice due the higher fiber content.  simply steam a fish filet and some Bok Choy for me, and to add a small container of barleychili paste.

I had fresh mushrooms and leeks in the fridge, so I decided to enliven the barley with these delightful ingredients.  After I concocted this dish, I realized that it packs ONE BIG PUNCH of healthy goodness.  One of the health benefits of eating barley, oats and other whole grains is related to their beta-glucan content.

Beta-glucans are found in the bran of oats and barley, and to a lesser extent in rye and wheat. They can also be found in certain varieties of mushrooms! So this meal gives you a double dose of happy heart food from both the beta-glucan content as well as the fiber!

NOTE: If you are gluten intolerant, you need to avoid barley.  But if it’s wheat you’re allergic to or avoiding, this is a wonderful substitute grain.

Barley, Mushroom and Leek Pilaf

  • 1/2 c. chopped organic Mushrooms,(Shiitake, Maitake, Button, Portobello)
  • 1/4 c. chopped organic Leeks
  • 1-1/2 c. organic Barley, rinsed
  • 3 c. freshly brewed hot Green Tea, or Vegetable Broth
  • 1 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • 1 oz. organic, Grass-Fed Butter (use coconut or olive oil for Vegan version)leeks, chopped

Place mushrooms and leeks in a 1.5 quart pot over medium heat, and let cook for 5 minutes, stirring occasionally.  It’s ok if the mushrooms stick a little.

Add rinsed barley and stir together.


Add hot tea and remaining ingredients. Stir, cover and simmer until barley is done, about 20 minutes.  Adjust seasoning to taste. Scoop into a bowl and serve warm.

I like to sprinkle a little cinnamon on top, or chopped toasted almonds… or both!

~ Sahtein (double health) 


8 thoughts on “Lentil Sprouts and Barley Mushroom Leek Pilaf

    1. All you need is a container of some sort.. a cookie sheet works.. some cheesecloth or sterile unbleached gauze, lentils and water!

      Spread the cloth in the container, wet it so it’s damp, not drippy wet (you can put a folded towel under one end of the container so excess water drains away from the lentils.
      Sprinkle whole organic lentils on the gauze, and keep cloth damp by wetting once a day.
      I put mine on my kitchen counter. Do not place in direct sunlight.
      They start sprouting in a day or two.. soo cute! 🙂

    1. When I used to consume dairy, my favorite sandwich was cream cheese, chopped walnuts, tomato slices, thin cucumber slices, a dash of salt and BUNCH of alfalfa sprouts on honey whole grain bread. YUM! 😀

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