Sprouted Lentil Soup
Tender sprouted lentils and loads of veggies in a rich, smoky broth are winter comfort in a bowl. This lentil soup is one of my favorite simple and nutritious meals when I am looking for a veggie-forward dinner. I love to serve this with a thick slice of crusty, fresh bread slathered in some creamy grass-fed butter.
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 :
- 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 ! 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 . 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 .
So grab some lentils and let’s get cooking!
Sprouted Lentil Soup Ingredients
8 oz Uncured No Sugar Added Bacon, diced
1 Medium Onion, diced
2-3 Stalks Celery, diced
1-2 Carrots, diced
2 Cloves Garlic, finely minced
3/4 cups of Dry Lentils that have been sprouted (click HERE for recipe)
4 cups Chicken Bone Broth
14.5 oz can Organic Fire Roasted Diced Tomatoes
1.5 Tbsp Tomato Paste
3/4 tsp Smoked Paprika (opt)
1/2 tsp Crushed Red Pepper Flakes (opt)
1/2 tsp Ground Black Pepper
2 tsp Coarse Real Salt
How to Make Sprouted Lentil Soup
1. If you are going to make your own bone broth and sprout the lentils, check the recipes above as these will need to be prepared ahead of time.
2. In a large pot or Dutch oven, fry the diced bacon over medium heat, remove and reserve 1 Tablespoon of bacon fat.
3. Add the onion, celery, carrot, salt, pepper and crushed red pepper and sauté for 5-7 minutes until softened.
4. Add the tomato paste and cook for another 60-90 seconds stirring constantly to keep from burning.
5. Add the garlic, fire roasted tomatoes, broth, smoked paprika and lentils and bring to a low simmer.
6. Cover and reduce the heat to low-medium and simmer for 25-30 minutes until lentils are tender.
7. Top with bacon and serve!
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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.
Q: What products do you recommend to keep this lentil soup vegan and vegetarian friendly?
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I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.
Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.