Lentil Sprouts Quesadillas – tasty and easy, serve it as a snack, an appetizer or even a whole meal!
I often put black beans and/or pinto beans in Quesadillas, so …. why not use other varieties of beans and legumes as well? More flavors and textures to play with and to create interesting food – very much in the spirit of “fusion” foods. I have been putting lightly seasoned lentil sprouts in Quesadillas for years, and thought it was time to share my idea on this platform.
The cooked lentil sprouts, along with veggies and a bit of cheese, all stashed inside the warm and crispy quesadilla, pack a multitude of nutrients. A side of pickled Jalapenos, Pico and sour cream…. maybe a slice or two of avocado if you have some on hand, and you’re all set! Yum!
Sprouted lentils – nutrients more bioavailable
Like many of my Indian friends, I often sprout various beans and legumes. Why? Well, of course they taste good, but that’s not all! When you soak and sprout the beans, they release many otherwise locked-in nutrients, making them more bioavailable – i.e., easier for your body to absorb. So… tasty and better for you too… what’s not to like?
If you’ve never tried making sprouts before, no worries….. it’s really super-easy: I have given detailed directions in Recipe Notes. However, do note that you will need to plan ahead, since soaking and sprouting the lentils can take up to a couple of days.
As for me, I like to soak and sprout a double or even a triple batch (up to 2 cups dry lentils). Once sprouted, you can keep them in the refrigerator for at least 2-3 days. I like to also have some on hand for a quick-fix craving – so I briefly microwave the “extra” amount and stash it in the freezer in 1 cup portions.
What to do with sprouted beans/legumes?
In India, especially in Maharashtra, folks regularly use sprouted beans and legumes to make dishes collectively described as Usal (Oo-sull – rhymes with ‘dull’). As one might imagine, everyone has their favorite method to make Usal, which is somewhat like a stew. The sprouted beans/legumes are cooked in a flavorful broth and served as a snack, or paired with Chapati/Roti (whole wheat flatbread, like tortillas) as part of lunch/dinner.
Usal ingredients and seasonings vary, depending on personal preferences. For some folks, using onion and/or garlic is a “must”, for others, maybe the must-have ingredient is tamarind… or coconut.. or peanuts.. or something else entirely! I recently posted my Matkichi Usal recipe, made with Matki beans (Vigna aconitifolia, also called Moth – pronounced “Moat-th”, dew bean, etc.) if you would like to check it out. This particular recipe, which is my adaptation of what I grew up having (meaning this is how my Mom made it!), does not have onion/garlic, but does have all the other things I’ve just listed.
Lentil Sprouts – keeping it simple
For sprouted lentils, I generally like to keep it very simple. This way, I can use the lightly seasoned lentils to make a variety of dishes, several of which are crowd-pleasing Indian dishes, of course, like Misal, Chaat, Kababs, etc. However, I have also found interesting ways to incorporate these into a range of delicious non-Indian dishes. Some of my favorite things to make with lentil sprouts: quesadillas (this post!), tacos, enchiladas, etc., from Mexican-style cuisine, sprouted lentil salad inspired by Mid-Eastern cuisine…. and my list continues.
I just sizzle some cumin seeds in a bit of oil, then add the sprouted lentils, cover and cook for about 10 min. Yup, that’s right… sprouted lentils cook fast! How to check for done-ness? I take out a couple of grains, let them cool a bit and then pinch one between my thumb and forefinger to see if it mashes easily. If it does, I know it’s cooked – time to season it. I just add salt, cayenne (or chopped/minced green chilli peppers) and a little coriander powder; splash some water and cook for a couple more minutes.
That’s it – all done! Pretty simple, huh?
What else goes into the quesadillas?
Besides the lentils, what else goes into these quesadillas? Just the usual… tomato salsa, bell pepper, onion, cilantro, pickled jalapenos, cheese….. and whatever else you might have on hand… maybe some spinach, mushrooms, you get the idea…..
To me, this is the best part about this recipe: it helps you use up your vegetable scraps … If you’re like me, maybe you too have small amounts of various veggies left over from making another dish. I often have half a red bell pepper or onion, a couple of mushrooms, a handful of spinach, etc., that I know I need to use up soon.
Time to make some Quesadillas…. nutritious and finger-licking good!
Assembling the Quesadillas
To assemble the quesadillas, I lay out the tortillas on a large cutting board, single layer, and spread a thin layer of salsa over each one. Fresh salsa, made from fresh tomatoes is the best, of course… perhaps you’d like to try the quick and easy recipe I posted recently. I like to spread the salsa all the way to the edge, so that even the first bite, that irresistible little nibble from the very edge of the hot quesadilla, is full of flavor.
Then I layer the toppings, one by one, on half the tortilla. I’ve learned to not go overboard and to fill an area slightly less than half. Why? If I over-fill the tortilla, the fillings tend to spill out when I fold the top half over (to make a half-moon shaped quesadilla). That gets a little messy, especially with the cheese, which melts and tends to burn easily on the pan. So… don’t over-fill!
Pan-roast the quesadillas to golden-brown crispness
Once all the quesadillas are assembled, time to cook! Smear a little oil over a non-stick pan and heat the pan for a couple of minutes on medium heat. Place 2 assembled quesadillas on the pan, cover and cook on low-medium heat for 3-4 min until the bottom is browned and crisp.
Drizzle a few drops of oil on the top, spread it out a little with a sturdy spatula and quickly flip. Try to make sure that the filling doesn’t spill out while flipping – if a little does spill though, just push it back in. Cook for 3-4 min more to brown the quesadilla on the bottom side. If you like crisp quesadillas, don’t cover while cooking the 2nd side.
Transfer to a serving plate and serve hot, accompanied by condiments of your choosing – fresh tomato salsa, Pico de Gallo, hot chilli sauce, mild and creamy dill dip, maybe some sliced avocado, etc. Also, if you have some on hand, also put out a spicy and tangy Indian-style green coriander (cilantro) chutney… I did say this was Indo-Mex fusion, didn’t I?
Special Diets
These quesadillas are vegetarian and soy-free. To make them gluten-free, use gluten-free tortillas. Want vegan? Replace the dairy cheese with your favorite vegan cheese. Want to avoid nuts? Use a nut-free oil of your choice for seasoning the lentil sprouts as well as for pan-roasting the quesadillas.
Make these hot and crispy quesadillas, filled with nutrient-packed lentil sprouts and fresh veggies, for a great weeknight dinner. When you’re tired and hungry, and are craving something tasty, make some quesadillas! You don’t really need much time or energy to whip these up on short order.
So… go ahead and soak those lentils… that doesn’t take much time either!
Do leave a review and a rating – much appreciated.
Enjoy!
Lentil Sprouts Quesadillas – Tasty and Easy to Make
Equipment
- 1 medium (10 inch) non-stick frying pan preferred if not available, stainless steel or cast iron pan OK; may need to use more oil to prevent sticking.
- 1 Non-stick safe spatula/turner
Ingredients
- 1 cup Sprouted lentils (from 1/3 cup dry lentils) if not available, need to plan about 2 days in advance to soak and sprout lentils ( see Recipe Notes for directions); also OK to use soaked, un-sprouted lentils (soak at least 6-8 hours) before cooking
- 1 tbsp Oil – divided (1 tsp + 2 tsp) I like to use peanut oil; OK to use any mild tasting oil of your choice; Note: I do NOT recommend using extra-virgin olive oil for cooking – refined olive oil is OK
- 1 tsp Cumin seeds
- 3/8 tsp Salt adjust as per preference – may need up to 1/8 tsp more
- 1/4 tsp Cayenne ground Red chilli powder – spicy; adjust as per spiciness preferred
- 1/2 tsp Coriander powder omit if not available
- 4 pieces Flour Tortillas – soft taco size for gluten-free, use gluten-free tortillas; Note: corn tortillas are generally not suitable – they tend to crack and fall apart while folding and cooking.
- 1/4 cup Tomato Salsa I prefer home-made (see Recipe Notes for link to recipe); store-bought OK
- 1/4 cup Red Bell pepper – finely diced
- 1/4 cup Onion – finely diced I prefer red onions, but any onion variety OK, including shallots and white/light green bottoms of green onions
- 1/4 cup Cilantro – chopped Fresh coriander leaves; rinse thoroughly and towel-dry before chopping
- 8-10 pieces Pickled Jalapeno slices – about 8-10 slices if not available, use any variety pickled peppers- banana peppers, Pepperoncini, etc.
- 1/4 cup Shredded cheese – finely shredded I prefer extra sharp Cheddar; any Mexican blend is OK too; for vegan, use your preferred vegan cheese
Instructions
- Soak the lentil sprouts in water for a few min, then drain in a colander. Rinse under running water and drain thoroughly.(See Recipe Notes for sprouting directions – if starting from dried lentils, you will need to soak the lentils 2 days in advance)
- Heat 1 tsp oil in a frying pan and add cumin seeds – turn the heat down, because they begin to sizzle immediately and may burn quickly.
- Immediately after the cumin seeds sizzle, add the drained sprouted lentils. Stir, splash 1-2 tbsp water all over, cover and cook on high for 2 min.
- Lower the heat and continue to cook, undisturbed, on low-medium heat for about 10 min.
- While lentils cook, prep the remaining ingredients – chop the onions
- Dice the red bell pepper
- Trim the cilantro – remove tough stems, OK to use tender stems along with the leaves, rinse thoroughly in a colander to remove grit and dirt; transfer to a clean dry kitchen towel to remove excess moisture.Chop with a smooth-edged sharp knife (avoid using a serrated knife- it bruises the delicate leaves)
- Check on the lentils: remove the lid, stir gently and remove 1-2 grains to a plate to test for done-ness: after cooling slightly, push down with your thumb- if it gets smashed easily, it's done. If it does not smash readily, splash 2-3 tsp water with your fingers, cover and continue to cook for 3-4 min longer and test again. Do NOT overcook! Mushy lentils don't taste good!
- Add salt, cayenne and coriander, mix and turn heat off. Cover and set aside to cool.
Assemble the Quesadillas
- Lay out the tortillas on a large cutting board. Spread about 1 tbsp Salsa on each tortilla. Be sure to spread it all the way to the edge. Save remaining Salsa for serving on the side.Spread 2-3 tbsp cooked lentils on half of each tortilla. Spread the chopped bell pepper over the lentils – divide evenly between the 4 quesadillas.
- Top with shredded cheese, cilantro and sliced jalapeno.
- Top with onion – divide evenly between the 4 quesadillas. Fold over to make half-moon shaped Quesadillas
Pan-roast the Quesadillas
- Heat a medium (10 inch) frying pan. Spread 1/2 tsp oil and place 2 assembled quesadillas side by side.
- Cover and cook on medium-high heat 2-3 min, till browned underneath. Peek underneath by lifting a little with a turner/spatula.
- Spread a few drops of oil over the top of each quesadilla, then flip in one smooth motion. If some of the filling spills out, just push it back in with the spatula. continue to cook till the bottom side is browned – 2-3 min. Transfer to a serving platter and serve immediately – piping hot. Repeat to cook the remaining Quesadillas.
- Serve with your favorite accompaniments: hot sauce/Salsa, sour cream, pickled jalapeno, avocado slices, Pico de Gallo, etc.
- Enjoy!
Notes
How to sprout Lentils
If you’ve never sprouted beans/legumes before, you might want to take a look at the detailed step-by-step directions (with pictures) for sprouting lentils described in my Lentil Kababs post. Here is a brief description:- Rinse the dried lentils 3-4 times with water to remove surface dirt, etc. Then soak the lentils with equal amount of water overnight (cover the bowl).
- Drain in a colander, rinse with fresh water and transfer to a clean kitchen towel – I recommend using an old, dark colored towel. The lentil skins often leave hard- to remove dark stains on the towel, so avoid using a new, light colored towel.Fold the corners of the towel over the lentils to make a bundle – place it in a colander and set in a warm place to sprout.
- If your kitchen it cold, it may take 24 hours or even a bit longer for the lentils to sprout. When it’s warm, the lentils begin to sprout in 10-12 hours.
- When the sprouts are about a 1/4 inch long (1/2 cm), they’re ready. You can let the sprouts grow a little longer if you like – up to 1/2 inch (1 cm) or so – I often do that myself.
Storing “Extra” Sprouted Lentils:
To store in the refrigerator,- Rinse the the sprouted lentils under running water in a colander, drain thoroughly and transfer to a plastic bag or a lidded container.
- Use within 2-3 days.
- Rinse the the sprouted lentils under running water in a colander, drain thoroughly
- Transfer to a microwave-safe glass or ceramic plate, cover with a vented lid and microwave on hi for 2 min.
- Cool to room temperature and transfer to plastic bags (sandwich-sized bag) or lidded containers in 1 cup portions.
- Do not store in large portions or the the lentils might become mushy and smashed while thawing
- Store in the freezer for up to 4-6 weeks, possibly longer.
- To thaw, set on the counter for 20-30 min or so, then heat on defrost power in the microwave (30-40% power) till fully thawed.
How to make fresh tomato Salsa:
I really like using home-made tomato salsa – better taste, no preservatives, etc. Here’s the link to my recent post describing how to make Salsa from fresh tomatoes: Fresh Tomato SalsaStoring leftover Quesadillas:
Ideally, just make as many as you need, because cooked quesadillas do not reheat well – they taste a bit soggy.- If you think you might have leftovers, don’t pan-roast the “extra” assembled quesadillas – these can be stored up to to 1-2 days in the refrigerator.
- Pan-roast them just before serving.
Nutrition
Looks yummy n nutritious too
Hope you try it!
Wow, these were a big hit. I use salt, lime and cilantro to flavor the lentils after cooking because I had them on hand, and used sautéed spinach and onion in the veggie mix. Delicious!! And so healthy. I’m grateful that I know about this protein option now; sprouting the lentils was actually very easy!
Oh, Im so glad you liked these, Jennifer! It’s a fun twist on the traditional black/pinto beans… and the sprouted lentils are very easy to digest too.
I’ve made them this morning for a class, and everyone seemed to like them and grabbed seconds, I’m not a big fan of lentil’s however when it came this recipe it was definitely delicious. I think I’ll definitely remake this and add a salsa to the side since I couldn’t bring that in this time.
Oh, I’m so glad to know that you and your classmates enjoyed these quesadillas! Thanks for your kind and thoughtful review and star rating! 🙂