Sprouted Lentil Soup Recipe: A Nutritious, Flavorful Meal for Any Day

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Written By Haryana’s Restaurant

Authentic Indian Food – Classic Indian Cuisine in Terrace BC

Imagine diving into a bowl of warm, nourishing sprouted lentil soup, a dish that not only comforts but also packs a powerhouse of nutrients. Sprouting lentils is a simple process that enhances their nutritional profile, making them a fantastic choice for anyone looking to boost their intake of vitamins and minerals. This ancient technique, which involves germinating seeds to increase their nutrient content, transforms the humble lentil into a superfood.

This sprouted lentil soup recipe is more than just a meal; it’s a celebration of wholesome, hearty ingredients that come together to create a symphony of flavors. Whether you’re a seasoned chef or a kitchen newbie, this soup will impress with its simplicity and depth of flavor. Perfect for chilly evenings or as a nutritious lunch option, it’s sure to become a beloved staple in your culinary repertoire.


Gather your ingredients and prepare to create a nutrient-packed sprouted lentil soup that’s as delicious as it is healthy.

Sprouted Lentils

  • 1 cup of sprouted lentils, rinsed and drained


  • 1 medium onion, finely chopped
  • 2 cloves of garlic, minced
  • 1 large carrot, diced
  • 1 stalk of celery, diced
  • 1 red bell pepper, chopped
  • 2 medium tomatoes, diced

Other Ingredients

  • 6 cups of vegetable broth
  • 2 tablespoons of olive oil
  • 1 teaspoon of ground cumin
  • 1 teaspoon of ground turmeric
  • Salt and pepper, to taste
  • Fresh parsley, chopped (for garnish)

Necessary Equipment

To prepare your sprouted lentil soup smoothly and efficiently, having the right tools at your disposal is vital. Make sure you have the following items ready before you begin cooking:

  • Large Soup Pot or Dutch Oven: You’ll need a large pot to accommodate all the ingredients comfortably and allow for even cooking. A Dutch oven is especially good for retaining heat and making sure the flavors meld beautifully.
  • Measuring Cups and Spoons: Precision is key in cooking, so ensure you have a set of measuring tools to get the ingredient quantities just right.
  • Colander: Since you’re working with sprouted lentils, a colander is necessary to rinse them thoroughly under running water to remove any dirt or impurities.
  • Wooden Spoon or Silicone Spatula: These are essential for stirring your ingredients. They are gentle on cookware and can withstand high temperatures without melting.
  • Blender or Immersion Blender: To achieve a smooth consistency in your soup, you’ll need a blender. An immersion blender works great for pureeing the soup directly in the pot.
  • Chopping Board and Sharp Knife: Fresh vegetables need to be chopped into bite-size pieces, so a durable chopping board and a sharp knife are must-haves.
  • Ladle: For serving your delicious soup, a ladle will ensure you can easily transfer the soup from the pot to your bowls.

Prep Work

Before diving into the cooking process, let’s get everything ready so your soup-making experience goes smoothly.

Sprouting the Lentils

To begin, you’ll need to sprout your lentils, which will typically take about 2-3 days. Start by rinsing 1 cup of dry lentils under cold running water to remove any dirt or debris. Place the rinsed lentils in a large jar and cover them with about two cups of water. Let them soak overnight or for at least 8 hours in a cool, dark place.

After soaking, drain the lentils and rinse them again. Return the drained lentils to the jar, covering it with a sprouting lid or a clean cloth secured with a rubber band. Store the jar at room temperature, away from direct sunlight. Twice a day, rinse and drain the lentils to keep them moist and prevent mold growth.

Within a few days, you’ll notice the lentils beginning to sprout. Once the sprouts are about ¼ inch long, they’re ready to be used in your soup. Rinse the sprouted lentils one final time before moving on to the next step.

Preparing Vegetables

Gather all the vegetables needed for your sprouted lentil soup. You’ll want to chop 1 large onion, 2 carrots, and 2 stalks of celery. For an aromatic touch, mince 4 cloves of garlic.

Start by peeling the carrots and then dice them into bite-sized pieces. Similarly, slice the celery into small pieces. For the onion, peel and chop it finely to ensure it cooks evenly and melds well with the other ingredients.

Once your vegetables are prepared, set them aside in a bowl. They’ll soon be sautéed to bring out their flavors, combining wonderfully with the sprouted lentils to create a hearty and nourishing soup.

Cooking Instructions

Now that your lentils have sprouted and your vegetables are prepped, let’s start cooking the sprouted lentil soup, destined to warm you up and nourish your body.

Sautéing the Base

Begin by heating two tablespoons of olive oil in a large pot over medium heat. Once hot, add the chopped onions, carrots, celery, and garlic. Sauté these ingredients for about 5-7 minutes or until the onions become translucent and slightly golden. Stir frequently to ensure they cook evenly without burning. This step is crucial as it helps release the aromas and flavors of the vegetables, setting a flavorful foundation for your soup.

Cooking the Soup

After your base vegetables are sautéed, stir in a teaspoon of ground cumin and a half teaspoon of chili powder, cooking for another minute until the spices are fragrant. Add your sprouted lentels along with 6 cups of vegetable broth. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 15-20 minutes. During this time, the lentils will become tender and the soup’s flavors will meld together beautifully.

Next, add chopped kale or spinach and let it cook in the soup for another 5 minutes until the greens are wilted and vibrant. Season the soup with salt and pepper to taste. For a richer flavor, you might also add a squeeze of fresh lemon juice or a dash of hot sauce before serving.


Now that your sprouted lentils and vegetables are simmering beautifully, it’s time to add the final touches that will elevate your soup from good to great.

  1. Check the Consistency: Give your soup a good stir and check if it has reached your desired consistency. If it’s too thick, you can add a bit more vegetable broth or water until you reach the perfect texture.
  2. Adjust the Seasonings: Taste your soup and adjust the seasonings as needed. This is the perfect time to add more salt or pepper if required. If you enjoy a bit of zing, a squirt of fresh lemon juice or a dash of hot sauce can work wonders.
  3. Incorporate Greens: Add the chopped kale or spinach to the soup. Let the greens wilt gently in the hot soup for about 2-3 minutes — this keeps them vibrant and nutritious.
  4. Final Stir: Give everything in the pot one last gentle stir to combine all the flavors and ingredients beautifully.
  5. Serve Hot: Ladle the soup into bowls. If you like, garnish with a sprinkle of fresh herbs like parsley or cilantro for a pop of color and freshness.

Your nourishing bowl of sprouted lentil soup is now ready to enjoy! This hearty dish not only warms your stomach but also packs a punch of nutrients, perfect for any meal.

Serving Suggestions

After you’ve prepared your sprouted lentil soup, bringing it from a simple mix of ingredients to a nourishing meal, the next step is to serve it in ways that enhance its flavor and appeal. Here’s how you can present and complement your soup to make it a standout meal.

Serve Hot

Always serve your sprouted lentinct and vegetable soup steaming hot. The warmth not only soothes but also helps release the aromatic qualities of the herbs and spices used, enhancing the overall flavor experience.

Bread Pairing

Offer a slice of crusty bread on the side, such as a chunk of sourdough or a hearty multi-grain loaf. The bread is perfect for dipping and adds a satisfying texture contrast to the creamy lentils.

Add a Spoonful of Yogurt

For a creamy twist, top each bowl of soup with a dollop of plain Greek yogurt. This not only adds a tangy flavor but also introduces a creamy texture that complements the earthiness of the lentils and vegetables.

Garnish Wisely

Enhance your dish with garnishes that introduce additional layers of flavor and texture. A sprinkle of chopped fresh cilmantron or parsley, a drizzle of olive oil, or even some cracked black pepper can elevate the soup from simple to spectacular.

Offering Variations

Encourage personalization by setting out various toppings like shredded cheese, chopped green onions, or toasted nuts. These allow your guests to customize their servings according to their taste preferences.

Following these serving suggestions, you ensure that your sprouted lentil soup is not just nutritious but also a joy to eat, making the most of its robust flavors and health benefits.


Ready to dive into the wholesome world of sprouted lentil soup? You’ve got all the tools you need to whip up this nutritious, delicious meal that’s bound to become a staple in your kitchen. Whether you’re cozying up on a chilly evening or looking for a hearty lunch option this soup’s got you covered. Don’t forget to play around with the toppings and find your favorite combination—after all the best part about cooking is making it your own! So grab your spoon and enjoy every last bite knowing you’re feeding your body something good.

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