Vegan hash made with a range of vegetables, sprouted lentils and activated walnuts is a quick and easy nutrient dense dish, made in 25 minutes. It’s great as a meal on its own or as a side dish, especially for gatherings, Thanksgiving and Christmas celebrations. Gluten free, dairy free, soy free, egg free, oil free.
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Are you short of time and energy to cook meals? Do you not want to spend hours preparing meals for dinner, gatherings, Thanksgiving and Christmas celebrations? Do you have a lot of leftovers that you don’t know what to do with? If so, then this vegan hash recipe is perfect for you! It’s made in 25 minutes and is a great quick and easy way to use up leftovers. It’s a healthy filling flavoursome meal on its own or great as a side dish to accompany a variety of meals.
- Sprouted lentils (UK Link/US Link)
- Activated walnuts (UK Link/US Link)
- Rainbow carrots
- Brussel spouts
- Red cabbage
- Red onion
- Garlic cloves
- Herbs – fresh rosemary, sage and thyme
- Vegetable broth. Substitute for filtered water for nightshade free diet.
what are activated walnuts and sprouted lentils?
Activated walnuts are ones which have been soaked in salt water, rinsed and then optionally dehydrated at a low temperature until dry.
Lentil sprouts are ones which have been soaked in water and then rinsed and drained in a sprouting jar twice a day for 2-3 days or until sprouted, when white roots appear out of them.
Importance of sprouting lentils and activating walnuts
Beans, legumes, grains, nuts and seeds all contain anti-nutrients, which:-
- Damage the gut,
- Makes them difficult to digest, which can cause digestive problems like bloating, nausea and gas,
- Bind to nutrients in our food,
- Prevent our bodies from absorbing the nutrients, which over time can lead to deficiencies (1).
Sprouting and activating them before eating has the following benefits:-
- Reduces the antinutrients,
- Increases the digestive enzyme content, making them easier to digest,
- Increases the protein, fibre, vitamin and mineral content,
- Maximises the amount of nutrients our body absorbs (1).
You can buy lentils and walnuts that are already sprouted and activated. Alternatively you can sprout them easily at home using the instructions below.
How to sprout lentils at home
ingredients and equipment needed
- Place 100 grams/3.5 ounces of lentil sprouts in a sprouting jar and fill with filtered water.
- Leave to soak for 12 hours.
- Drain, rinse and drain and then leave the lentils in the sprouting jar covered with a tea towel.
- Rinse and drain the lentils 2 times per day.
- Sprouted lentils are ready in 2-3 days, when a white root has grown from them.
- After a final rinse and drain, remove any unsprouted lentils, leave the sprouted lentils to dry completely and then eat straight away or store in the fridge in a glass container lined with a paper towel for up to 2 days.
- For this recipe, 25 grams/1 ounce of lentils will provide the 50 grams/2 ounces of sprouted lentils you need.
How to activate walnuts at home
ingredients and equipment needed
- Organic walnuts (UK Link/US Link)
- Sea salt (UK Link/US Link)
- Glass bowl (UK Link/US Link)
- Filtered water
- Sieve (UK Link/US Link)
- Dehydrator (optional) (UK Link/US Link)
- Put 30 grams/1 ounce of organic walnuts in a glass bowl.
- Add 1/4 tsp of sea salt and pour filtered water into the bowl until the walnuts are submerged.
- Leave to soak for 8 hours.
- After 8 hours, pour the nuts into a strainer or sieve and rinse with cool filtered water.
- Use and eat the walnuts straight away by patting them dry or, alternatively, dry them in a dehydrator to give them a crisp and crunchy texture.
- Spread the walnuts out in a single layer on a dehydrator rack.
- Dry them at 115°F/46°C for 12-18 hours, or until they are completely dry. It’s important the temperature doesn’t exceed this. Higher temperatures destroys digestive enzymes and reduces the nutrient content, which places more stress on the digestive system (2).
- Either eat the activated walnuts straight away or leave to cool and then store the dried walnuts in an airtight container in the fridge and consume within 2 weeks.
Equipment needed to make this vegan hash
- Weighing scales (UK Link/US Link)
- Vegetable peeler (UK Link/US Link)
- Chopping knife (UK Link/US Link)
- Measuring cups and spoons (UK Link/US Link)
- Measuring jug (UK Link/US Link)
- 10 inch/24 cm frying pan (UK Link/US Link)
- Mixing spoon (UK Link/US Link)
- Stovetop steamer (UK Link/US Link)
This vegan hash is:-
- Gluten free
- Dairy free
- Wheat free
- Lactose free
- Soy free
- Egg free
- Seed free
- Grain free
- Nightshade free (use filtered water instead of vegetable broth)
- Oil free
other selected recipes
- Butternut Squash Slices With Mushroom Duxelles
- Root Vegetable Soup (Gluten Free, Dairy Free, Vegan)
- Sprouted Buckwheat Pesto Salad
- Healthy Sugar Free Turmeric Panna Cotta
- Healthy Pumpkin Spice Latte (Caffeine Free, Gluten Free, Dairy Free, Vegan)
- Pumpkin, Mushroom & Spinach Risotto With Celeriac Rice
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Vegan Hash With Sprouted Lentils
25 minute vegan hash recipe with sprouted lentils, activated walnuts and vegetables (parsnips, rainbow carrots, Brussel sprouts, red cabbage, red onion). Healthy and easy meal or side dish and a great way to use leftovers. Gluten free, dairy free, oil free, soy free, egg free.
- 120 grams/1/4 lb parsnips (approx. 1 medium parsnip), peeled and cut into medium dice (1/2 inch chunks)
- 120 grams/1/4 lb carrots (approx. 2 medium carrots), cut into small dice (1/4 inch chunks)
- 120 grams/1/4 lb Brussel sprouts cut in half
- 50 grams/2 ounces red cabbage, shredded
- 1/2 medium red onion, cut into 1/4 inch slices
- 2 garlic cloves, finely minced
- 50 grams/2 ounces sprouted lentils
- 30 grams/1 ounce activated walnuts (approx. 12 walnut halves, chopped if large)
- 80 ml/1/3 cup vegetable broth (for nightshade free use filtered water)
- 1 tablespoon fresh rosemary
- 1 tablespoon fresh sage
- 1 tablespoon fresh thyme
- Weighing scales
- Vegetable peeler
- Chopping knife
- Measuring cups and spoons
- Measuring jug
- 10 inch/24 cm frying pan
- Mixing spoon
- Step 1 Fill the steamer pot with water, making sure it is not touching the bottom of the steamer attachment. Bring the water to the boil over a high heat.
- Step 2 Place the carrots and red cabbage in a single layer in one steamer attachment and the parsnips and Brussel sprouts in a single layer in another. When the water begins to boil, add the steamer attachment with the carrots and red cabbage and place the steamer attachment with the parsnips and Brussel sprouts on top of them. Turn the heat down to medium high and steam the vegetables for 5-10 minutes, or until fork tender.
- Step 3 While the vegetables are steaming, heat the broth (or filtered water for nightshade free) in a frying pan over a medium heat. Add the sprouted lentils, red onion, rosemary, sage, thyme and garlic cloves and cook for 5 minutes, stirring occasionally, and adding more broth, 2 tablespoons at a time, when needed.
- Step 4 Remove from the heat. Stir in the steamed vegetables and activated walnuts.
- Step 5 Transfer to a serving plate or bowl and serve straight away.
- Step 6 Above links are for US readers. UK links – lentil sprouts, activated walnuts, vegetable broth, weighing scales, vegetable peeler, chopping knife, measuring cups and spoons, measuring jug, frying pan, mixing spoon, steamer