Sprouted Lentil and Tomato Salad with Sumac and Mint

Other Xerophagy Published June 13, 2026

Sprouting transforms a hard dry lentil into something soft enough to eat raw, with a fresh green snap and a noticeable boost in protein and vitamin C. Tossed with ripe tomatoes, raw onion, lots of mint and parsley, and a sharp shake of sumac, this becomes a Levantine-style salad that eats like a meal. No cooking, no oil — just the acid of lemon and tomato softening everything together.

This is a true strict-day dish, raw from start to finish. On oil days, a slick of olive oil and a few cubes of avocado make it lush; on fish days, top it with grilled shrimp, which is permitted on any fasting day.

FASTING LEVEL: Xerophagy (raw and sprouted, no oil)
SERVINGS: 4
TIME: 15 minutes active, plus 2-3 days sprouting

INGREDIENTS

- 1 cup (200g) whole brown or green lentils (not split)
- 3 ripe tomatoes, diced
- 1 small red onion, finely diced
- 1/2 cup chopped fresh parsley
- 1/2 cup chopped fresh mint
- Juice of 1 1/2 lemons
- 2 teaspoons sumac, plus more to finish
- 1 teaspoon salt, or to taste
- 1/2 teaspoon ground cumin
- Freshly ground black pepper

METHOD

1. To sprout the lentils: rinse 1 cup of whole lentils, then soak in plenty of cold water overnight. Drain, transfer to a jar or colander, and rinse twice a day. In 2-3 days each lentil will push out a small white tail — they are ready when the sprout is roughly the length of the lentil itself.

2. Give the sprouted lentils a final rinse and drain them well.

3. In a large bowl combine the diced tomatoes, red onion, parsley, and mint.

4. Add the sprouted lentils, then dress with the lemon juice, sumac, salt, cumin, and pepper. Toss thoroughly.

5. Let the salad sit for 10 minutes so the flavors meld, then taste and adjust acid and salt. Finish with an extra pinch of sumac.

NOTES

- Only whole lentils sprout — split red lentils will not. Brown, green, and black beluga lentils all work.
- Sprouted lentils can be eaten fully raw, but if you prefer them softer, blanch in boiling water for 1 minute (this moves the dish to fast-without-oil rather than strict xerophagy).
- For oil days, add 3 tablespoons olive oil and half a diced avocado.
- For fish days, top with grilled shrimp.