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  • Amy Lippert, NTP

Sprouted Lentil Soup

Updated: Mar 7

One of my favorite simple and nutritious soup dishes is a big bowl of sprouted lentil soup with a thick, buttered slice of sourdough bread. Tender lentils, loads of veggies, and rich bone broth beautifully combine for a delicious mouthful of hearty, comforting, and savory soup.



Lentil Soup

Planning a day or two ahead over the weekend by preparing your own homemade bone broth and sprouting your lentils will yield a more nutrient dense and protein packed soup, plus it will make dinner on a busy Monday night super easy and quick!



 

Why Lentils are So Good For You!


Lentils are part of the legume family of foods and are so good for you for many reasons! They are easy to use in soups and curries, and when sprouted are delicious on salads, sandwiches, wraps, and more (learn how to easily sprout your own lentils HERE)! These little gems are pack with lots of nutrients as well!


Lentils are loaded with B vitamins [1]:

  • Thiamine (B1), Niacin (B3), Pantothenic acid (B5), B6, and Folate (B9),

Lentils have lots of minerals:

  • Iron, Magnesium, Potassium, Manganese, Zinc, Phosphorus, Zinc and Copper

Lentils have both soluble and insoluble fiber to support a healthy digestive track. Soluble fibers help to regulate blood sugars and are a prebiotic fiber that supports a healthy microbiome. Insoluble fibers keep things moving a long and keep our GI tract healthy!


The most common variety of lentils, such as yellow, green and red have approximately 18 grams of protein in every cup while French green lentils have 36 grams of protein per cup [2]! In this recipe, I sprouted three different varieties of lentils: green lentils, red lentils, and French green lentils to offer a more protein packed, nutritious soup!


Lentils are rich in a phytochemical called polyphenols, a micronutrient found to support overall health and wellbeing. The polyphenols in lentils have shown to have strong antioxidant, anti-inflammatory, and anti-cancer properties [3]. Studies have shown that the polyphenols found in foods such as lentils, help to support a healthy circulatory and vascular system as well as immune support by promoting a healthy microbiome [4].


So grab some lentils and let's get cooking!


Sprouted Lentils

 

Sprouted Lentil Soup Ingredients

Serves 6-8


1 Tbsp Ghee or Avocado Oil

1 large Yellow Onion, diced

2-3 Stalks Celery, diced

1 Red Bell Pepper, diced

2 Carrots, diced

3 Cloves Garlic, finely minced

1.5 cups of Dry Lentils that have been sprouted (click HERE for recipe)

6 cups Chicken Bone Broth

2 Tbsp Tomato Paste

1 Tbsp Red Wine Vinegar or ACV

1.5 tsp Smoked Paprika (opt)

1 tsp Crushed Red Pepper Flakes (opt)

1/2 tsp Ground Black Pepper

1 Tbsp Coarse Sea Salt or 3 tsp Fine Sea Salt


How to Make Sprouted Lentil Soup


1. If you are going to make your own chicken bone broth and sprout your lentils, check the recipes above as these will need to be prepared ahead of time.


2. In a large pot or dutch oven, heat the ghee or avocado oil over medium heat.


3. Add the onion, celery, carrot, bell pepper and crushed red pepper and sauté for 5-7 minutes until softened.


4. Add the garlic and tomato paste and cook for another 60-seconds stirring constantly to keep from burning.


5. Add the smoked paprika, broth, salt, black pepper, and lentils and bring to a low boil. Cover and reduce heat to low-medium and simmer for 25-30 minutes until lentils are tender.

6. Serve with a thick slice of sourdough bread!


Bone Broth Lentil Soup

Three Lentil Soup

FAQs


Q: Do I have to sprout my lentils to make this soup?

A: No, you don't. It will take a little longer to cook and you will probably need a little more broth.


Q: Can I overcook lentils?

A: Yes, if they cook for too long they will become mushy, if this happens, consider puréeing the soup and making a creamy lentil soup.


If you like this recipe, check these out!


Paleo Pho with Bone Broth: This delicious homemade bone broth is everything in this Paleo and Whole30 friendly soup. Zucchini noodles are the star with tender slices of beef cooked to perfection with steaming hot broth.


Creamy Paleo Curried Pumpkin Soup: You don't have to wait until all to enjoy this delicious soup! Canned pumpkin can stand in place of fresh baked and you will love the warming spices in this velvety and savory soup!


Rustic Creamy Wild Mushroom Soup: A family favorite, loads of fresh wild mushrooms in a mouth watering, gluten free, dairy free soup. Perfect with a slice of crusty bread!

I hope you enjoy this as much as my family does. - Amy


 

Did you make this recipe? Tag @almond.milk.and.cookies on Instagram and hashtag it #almondmilkandcookies


 

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