If you’re searching for a vibrant, nutrient-packed dish that feels as comforting as a warm embrace, Sprouted Lentil Soup is about to become your new go-to. Full of fresh flavors, bright colors, and a delightfully hearty texture, this soup brings together sprouted lentils with a medley of aromatic veggies and spices. It’s as wholesome as it is delicious, and with each bite, you’ll taste why this bowlful of goodness is a favorite for healthy home cooks everywhere.
Ingredients You’ll Need
Every ingredient in this Sprouted Lentil Soup has its own special role, coming together to create a harmonious, crave-worthy meal. From the earthy lentils to zesty lemon, each one brings out the best in the others—and trust me, you can taste the difference when they all get a chance to shine!
- Sprouted green or brown lentils (2 cups): These protein-packed gems cook fast, are easy to digest, and add sublime nutty flavor.
- Olive oil (1 tablespoon): A drizzle is all it takes for the perfect, silky base that helps build richness from the very start.
- Onion, chopped (1 medium): Sweet and aromatic, onion is the foundation of any great soup, bringing depth to every spoonful.
- Garlic, minced (2 cloves): Just enough for a gentle zing that lingers pleasantly in the background.
- Carrots, diced (2): Carrots deliver bursts of color, subtle sweetness, and a satisfying bite.
- Celery stalks, diced (2): These add a fresh, herbal note and essential texture to the broth.
- Vegetable broth (6 cups): The flavorful liquid base that ties everything together, infusing every ingredient with comforting warmth.
- Ground cumin (1 teaspoon): Earthy and fragrant, cumin gives a gentle smokiness to the mix.
- Smoked paprika (1/2 teaspoon): This spice offers an irresistible hint of smokiness and beautiful color.
- Turmeric (1/2 teaspoon): A golden-hued wonder that contributes an earthy undertone (and that gorgeous color!).
- Salt and black pepper: To taste—these bring out the best in every other ingredient.
- Fresh cilantro, chopped (1/4 cup, optional): Adds a pop of color and fresh, citrusy flavor right before serving.
- Lemon juice (juice of 1 lemon): Squeezed in at the end for the brightest, freshest finish.
How to Make Sprouted Lentil Soup
Step 1: Sauté the Aromatics
Start your Sprouted Lentil Soup by heating olive oil in a large pot over medium heat. When it shimmers, add the chopped onion, minced garlic, carrots, and celery. Give everything a good stir and let it all cook together for 5 to 7 minutes, until the vegetables soften and start to smell amazing. This is where the foundation of flavor begins, so don’t rush!
Step 2: Toast the Spices
Once your veggies are softened, sprinkle in the cumin, smoked paprika, and turmeric. Stir for about a minute, just until the spices turn fragrant. Toasting the spices here transforms their flavors and draws out layers of warmth, making a huge difference in every mouthful of Sprouted Lentil Soup.
Step 3: Add Lentils and Broth
Pour in your sprouted lentils along with the vegetable broth. The lentils bring substance, nutrition, and that charming rustic appeal, while the broth melds all the flavors and carries them straight to your spoon. Bring the pot up to a boil.
Step 4: Simmer Until Tender
Once your soup reaches a boil, reduce the heat and allow it to simmer uncovered for 25 to 30 minutes. This is when the transformation happens: the lentils tenderize but retain their shape (thank you, sprouting!), and the vegetables soak up all that aromatic warmth. Season generously with salt and black pepper to taste.
Step 5: Brighten and Finish
Just before serving, stir in the juice of one lemon and the fresh, chopped cilantro (if using). These finishing touches give Sprouted Lentil Soup an irresistible lift, elevating the entire pot to something truly crave-worthy. Taste again, adjust seasoning if needed, and get ready to enjoy!
How to Serve Sprouted Lentil Soup
Garnishes
A bowl of Sprouted Lentil Soup loves a little extra flair. Try topping it with a generous handful of chopped cilantro, an extra squeeze of lemon, or a pinch of chili flakes for heat. If you’re feeling decadent, a swirl of good olive oil or a sprinkle of toasted seeds gives a beautiful finish and an extra pop of flavor.
Side Dishes
This soup is a natural with thick, crusty bread for dunking, but don’t stop there! Serve alongside a bright side salad, a tangy slaw, or spoon it over fluffy cooked grains like brown rice or quinoa for an even heartier meal. The possibilities are plenty, and each one brings something new to your table.
Creative Ways to Present
Take your Sprouted Lentil Soup to dinner party status by ladling it into small bowls or mugs as an appetizer, or serve alongside mezze for a global-inspired meal. You can also serve it in a hollowed-out bread bowl or top with crunchy croutons and a dollop of plant-based yogurt for an eye-catching touch.
Make Ahead and Storage
Storing Leftovers
Store leftover Sprouted Lentil Soup in an airtight container in the fridge for up to four days. The flavors mellow and deepen, often tasting even better the next day—just another reason to look forward to leftovers!
Freezing
Let your soup cool completely, then transfer to freezer-friendly containers or zip-top bags. It will keep well for up to three months. Be sure to leave room for expansion, and label with the date for easy meal planning.
Reheating
To reheat, simply warm gently on the stovetop over medium heat, stirring occasionally. If reheating from frozen, thaw in the fridge overnight first, then reheat until piping hot. A splash of extra broth or water will help re-loosen the texture if needed.
FAQs
Can I use regular (unsprouted) lentils instead?
Absolutely! Just add another 10 to 15 minutes to the cooking time, as unsprouted lentils take longer to soften. The soup will still be hearty, flavorful, and packed with protein.
What’s the benefit of using sprouted lentils in this soup?
Sprouted lentils have enhanced nutrition, cook faster, and are easier to digest. They’re packed with vitamins and minerals and have a delicate, nutty flavor that really shines in Sprouted Lentil Soup.
Can I make this soup in advance?
Yes! In fact, Sprouted Lentil Soup tastes even better as the flavors meld overnight. You can make it a day or two ahead and simply reheat when ready to serve.
Is this recipe gluten-free and vegan?
It sure is. Every ingredient is naturally plant-based and gluten-free, making this soup perfect for almost any dietary style.
How can I add more protein?
If you’d like to boost the protein content, add extra lentils (sprouted or regular), toss in some cooked beans, or serve with a scoop of cooked quinoa—the options are delicious and plentiful!
Final Thoughts
There’s something truly magical about a simmering pot of Sprouted Lentil Soup—the aroma, the comfort, the wholesome goodness in every bowl. If you haven’t tried making soup with sprouted lentils yet, this recipe is the perfect place to start. Give it a go, taste the vibrant flavors for yourself, and let this nourishing classic become a beloved staple in your home kitchen.
Print
Sprouted Lentil Soup Recipe
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Diet: Vegan, Gluten-Free
Description
A hearty and nutritious Sprouted Lentil Soup that is easy to make and bursting with flavor. This vegan and gluten-free soup is perfect for a cozy meal on a chilly day.
Ingredients
Sprouted Lentil Soup:
- 2 cups sprouted green or brown lentils
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- Salt and black pepper to taste
- 1/4 cup fresh cilantro, chopped (optional)
- Juice of 1 lemon
Instructions
- Heat olive oil: Heat olive oil in a large pot over medium heat.
- Sauté vegetables: Add the onion, garlic, carrots, and celery, and sauté until softened, about 5 to 7 minutes.
- Add spices: Stir in the cumin, smoked paprika, and turmeric, cooking for 1 minute until fragrant.
- Cook lentils: Add the sprouted lentils and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 25 to 30 minutes until lentils and vegetables are tender.
- Season and serve: Season with salt and pepper. Stir in lemon juice and fresh cilantro just before serving.
Notes
- Sprouted lentils cook faster and offer enhanced nutrition.
- Adjust spices to taste.
- Serve with crusty bread or over cooked grains.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Global
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 5g
- Sodium: 450mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
