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    Home » Recipes » Soups

    Published: Nov 1, 2020 · Modified: Nov 15, 2022 · This post contains affiliate links and I will be compensated if you make a purchase after clicking through my links.

    Curried Hearty and Spicy Sprouted Lentil Soup

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    Sopa de lentejas germinadas
    Curried Hearty and Spicy Sprouted Lentils Soup
    VWFOFGF

    There's nothing quite like a spiced lentil soup when it comes to heartwarming soups. This recipe is packed with hearty and healthy ingredients, including sprouted lentils, veggies, and a touch of curry. The end result is a delicious and spicy sprouted lentil soup that's perfect for warming up on a cold day. Enjoy!

    sprouted lentils soup
    Jump to Recipe - Print Recipe

    This week we made a big batch of Sprouted Lentils, which can be eaten raw, so it was a call to get creative on using this fabulous and nutritious resource. What do you do with lentil sprouts other than having sprouted lentil salad?

    Jump to:
    • 🧾 Ingredients
    • 🔪 Instructions
    • 🥢 How to serve
    • 🥡 Storage
    • 💡 Tips for using lentil sprouts
    • 🍲 More delicious soups to enjoy
    • 🥕 More carrot recipes
    • 📋 Recipe
    • 🌡️ Food safety
    • 💬 Reviews and Comments
    joaco sprouted lentils

    It’s a rainy and gray fall season week in Milano, and we just felt like having something warm, flavorful, and spicy. Soups start showing up on our tables almost every day, especially when they are easy to make like this recipe and the fantastic Fasolada, a Greek tomato and white bean soup.

    We are fans of developing new fall season recipes because there are so many beautiful seasonal products that make for wonderful cozy dishes that keep us busy. If it's cold outside, we cook more than we usually do!

    If you love your Indian curries, our curried cauliflower and the meltingly soft curried eggplants will do it for you, don't forget to check them out.

    🧾 Ingredients

    Soups are also a great way to understand the spices profile because you can instantly experience how they affect your dish, avoiding a major disaster.

    Sprouting lentils is super effortless and is a great way to add more protein to your diet, so let's dig into these delicious recipe ingredients!

    Sprouted Lentils
    sprout lentils
    ginger root
    ginger root
    celery
    Fresh celery
    carrots bunch
    Fresh carrots
    • Raw sprouted lentils (make your own lentils out of regular lentils, brown lentils, and green lentils also work (This is how to sprout lentils, take into consideration that the germination process takes three days, or you can use store-bought)
    • Ginger
    • Garlic
    • Carrots
    • Celery
    • Shallots
    • Curry powder
    • Vegetable broth

    Optional: black pepper and fresh herbs such as fresh cilantro or fresh basil. If you like acidity in your soups, add some lemon juice.

    Tip: you don't need cooked sprouted lentils, as they are already very soft, and they will become softer as soon as you add them to your soup.

    If you are just starting to get acquainted with spices, this is how you do it: play!

    We felt like having something hearty and spicy this time, so I just went with Curry and Ginger, a classic Indian Food combination that hardly goes wrong.

    🔪 Instructions

    This naturally gluten-free recipe is easy to make:

    • Make the vegetable broth. If you don’t have ready-made vegetable stock, simply boil water and add your cubed vegetable stock of choice.
    • Chop your onion, shallot, celery, and carrots. Mince the ginger and garlic.
    • Stir fry the veggies in a large pot set at medium-high heat, stirring occasionally.
    • Add the vegetable stock as soon as the onions are translucent. Also, add the spices.
    • Simmer for 5 mins and add lentils.
    • Cook for no more than 3 mins.
    • Adjust seasoning, add salt if needed, and serve. You can top it with a swirl of olive oil or some lemon juice on top.

    This Spicy Sprouted Lentil Soup came out wonderfully, and it was love at first slurp! But, of course, you have to try this one, so whenever you make a batch of Sprouted Lentils, make sure you save some to make this soup.

    Read on: How to cook with sprouts » and more sprout recipes ideas

    🥢 How to serve

    Pair this delicious soup with cauliflower rice or perfectly fluffy basmati rice.

    🥡 Storage

    You can store leftover lentil soup in the fridge in an airtight container for up to three days, or you can freeze it and then either thaw it overnight or in the microwave.

    💡 Tips for using lentil sprouts

    Give your lentil sprouts a final rinse before consuming them.

    I usually use sprouted lentils for cold or warm salads, which didn’t match today’s cravings, so I went online to get some inspiration and realized that sprouted lentils go very well with soups!

    So I got in the kitchen and started creating something aligned with our cravings.

    As with every soup, it gets better with time, so make enough to try more later. Soups are also great for freezing, a great way to save you some time, and eat deliciously consistently.

    Learn about 10 Benefits of Carrot

    🍲 More delicious soups to enjoy

    If you are looking for a summery soup, try out the Andalusian Gazpacho recipe or the Watermelon Rinds Gazpacho recipe on this site. Both are delicious and made in minutes!

    Indian-inspired creamy red lentil dal.

    If looking for a soup that makes a complete meal, try this traditional Italian Bean Soup, which has all the necessary ingredients to make a flavor-packed, healthy, and delicious soup.

    🥕 More carrot recipes

    • Savory Carrot Tart (Galette)
    • Carrot, Apple, and Celery Juice
    • Carrot and ginger soup
    • Carrot Bacon Recipe

    For more Protein-Packed Meals Ideas and lentil sprouts recipes, check these out:

    • Protein-Packed Saffron Garbanzo Beans
    • Couscous and Sprouted Lentils Warm Salad

    ⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!

    📋 Recipe

    spicy lentil soup featured

    Curried Hearty and Spicy Sprouted Lentil Soup

    Gus
    A perfect and flavorful delicious soup. Perfect for Autumn and Winter Seasons. It is also full of protein and flavor.
    4.9 from 12 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 15 mins
    Total Time 20 mins
    Course Appetizer, Soups & Stews
    Cuisine Comfort Food, Indian-Inspired
    Servings 4 Servings
    Calories 71 kcal

    Equipment

    our favorite Ultra Nonstick Copper small Sauce Pan with Lid.
    (affiliate link)
    Medium Saucepan (affiliate link)
    stainless measuring spoons.
    (affiliate link)
    measuring spoons (affiliate link)

    Ingredients
     
     

    • 10 ounces sprouted lentils
    • 2 carrots medium
    • 1 onion white, small
    • 2 garlic cloves minced
    • 1 shallot
    • 3 celery stalks
    • ¾ teaspoon curry powder
    • 50 fl ounces vegetable stock
    • 1 tablespoon ginger fresh ground ginger or 2 teaspoons ginger powder
    • ½ teaspoon black pepper or ¼ cayenne pepper or pepperoncini

    Optional:

    • Nutritional Yeast to Sprinkle
    • Sourdough bread to serve
    Prevent your screen from going dark

    Directions
     

    • Make the vegetable stock. If you don’t have ready-made vegetable stock, you can make your own by using one vegetable stock cube per 2 cups (500 ml) and bringing it to a boil.
    • Chop your onion, shallot, celery, and carrots. Mince the ginger and garlic.
    • Stir fry the veggies in a large pot set at medium heat. You don't need oil, the vegetable stock will lift any sticking veggies on the next step while creating flavor.
    • Add the vegetable stock as soon as the onions are translucent. Also, add the spices.
    • Simmer for 5 mins and add the lentil sprouts.
    • Cook for no more than 3 mins.
    • Serve. Top and/or pair with nutritional yeast and sourdough bread.

    Nutrition Facts

    Calories: 71kcalCarbohydrates: 16gProtein: 3gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1509mgPotassium: 288mgFiber: 3gSugar: 9gVitamin A: 5917IUVitamin C: 14mgCalcium: 32mgIron: 1mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!
    Nutrition Facts
    Curried Hearty and Spicy Sprouted Lentil Soup
    Amount per Serving
    Calories
    71
    % Daily Value*
    Fat
     
    1
    g
    2
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    1
    g
    Sodium
     
    1509
    mg
    66
    %
    Potassium
     
    288
    mg
    8
    %
    Carbohydrates
     
    16
    g
    5
    %
    Fiber
     
    3
    g
    13
    %
    Sugar
     
    9
    g
    10
    %
    Protein
     
    3
    g
    6
    %
    Vitamin A
     
    5917
    IU
    118
    %
    Vitamin C
     
    14
    mg
    17
    %
    Calcium
     
    32
    mg
    3
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Learn more about Sprouting Lentils and its benefits.

     
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    🌡️ Food safety

    • Cook to a minimum temperature of 165 °F (74 °C)
    • Do not use the same utensils on cooked food, that previously touched raw meat
    • Wash hands after touching raw meat
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended
    • Use oils with a high smoking point to avoid harmful compounds
    • Always have good ventilation when using a gas stove

    See more guidelines at USDA.gov.

    Nutritional Disclaimer

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Affiliate Disclaimer

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

    More Vegan Soup Recipes

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      Thai Massaman Vegetable Curry with Tofu (Instant Pot or Stovetop)
    • vegan lentil curry without coconut milk.
      Easy Vegan Lentil Curry without Coconut Milk
    • fasolada greek white bean soup recipe featured.
      Fasolada Greek White Bean Soup (Vegan, Quick + GF)
    • gluten-free potato soup garnished with sautéd mushrooms featured.
      4-ingredient potato soup (Gluten-Free)
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      Recipe Rating




    1. Taly says

      July 20, 2021 at 11:14 pm

      Hola!
      Se puede hacer la sopa con las lentejas sin germinar? Y en ese caso, el procedimiento sería el mismo que con las germinadas o tendría que cocinarlas primero?
      Gracias!! Saludos!!!

      Reply
      • Gus says

        July 21, 2021 at 3:40 pm

        Hola Taly!, si! se puede, tendrías que usar lentejas ya hervidas. Te aconsejaría ponerlas unos 2 minutos antes de apagar el fuego para que queden más suaves.

        Reply
    2. Jessica Formicola says

      November 12, 2021 at 10:10 pm

      5 stars
      I made this soup for lunch today and it totally hit the spot! Exactly what I needed to get warmed up!

      Reply
      • Gus says

        November 13, 2021 at 8:08 am

        Hi Jessica, thanks for taking the time to leave a review! I'm so glad you enjoyed it and that it warmed up your lunch.

        Reply
    3. Heather Perine says

      November 13, 2021 at 12:10 am

      5 stars
      Such a delicious and easy soup! I have been loving cooking with lentils lately and this soup was just fantastic. Thank you!

      Reply
      • Gus says

        November 15, 2021 at 4:37 pm

        Thank you for your feedback Heather! The lentil soup was a hit in our kitchen too and I'm so glad to hear that you enjoyed it.

        Reply
    4. Andrea says

      November 13, 2021 at 12:24 am

      5 stars
      This looks and sounds like a perfect soup on a cold winters day. Can't wait to try it.

      Reply
      • Gus says

        November 13, 2021 at 8:07 am

        Thanks for sharing your thoughts Andrea! I'm glad you're excited to try this soup. It does sound perfect on a cold winter day, doesn't it? We hope you enjoy the recipe and let us know what you think when you do.

        Reply
    5. Eliza says

      November 13, 2021 at 1:16 am

      5 stars
      What a great, soul-soothing soup recipe. I love the addition of ginger and curry to add flavor to the lentils. Another winner from Our Plant Based World!

      Reply
      • Gus says

        November 13, 2021 at 8:10 am

        Thanks so much for the feedback Eliza, we're glad you enjoyed this soup!

        We love hearing from our readers and are always happy to hear that they've found a recipe they enjoy. We hope your family enjoys it too!

        Reply
    6. Anjali says

      November 13, 2021 at 1:29 am

      5 stars
      This soup was so hearty and satisfying, and perfect for the cold rainy day we had today! It was easy to make and my whole family loved it!

      Reply
      • Gus says

        November 17, 2021 at 5:31 pm

        Thank you for sharing your experience with our soup, Anjali! We're so glad to hear that it was a hit in your home and that it satisfied even on a rainy day.

        We hope you come back for more soon 🙂

        Reply

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