Sprouting lentils helps to complete their amino acid profile, increases the bioavailable B vitamins, increases iron and copper, and reduces the gut disruptive antinutrients like phytates and Lectins.
Serves: 4—6
Sprouted Lentils
Makes: 2—3 cups (sprouted)
Ingredients
- 3 tablespoons extra-virgin olive oil
- 1 medium yellow onion, sliced
- 3 medium organic carrots, sliced
- 2 ribs organic celery, sliced
- 2 fennel stalks, sliced
- 3 small turnips, cut into small chunks
- 3 garlic cloves, minced
- ¾ teaspoon ground cumin
- ¼ teaspoon red pepper flakes
- 1 bay leaf
- 3 sprigs fresh thyme
- ½ teaspoon ground cardamom
- 4 cups organic vegetable broth or bone broth
- 3 cups sprouted lentils (easy sproutat-home method below or buy TruRoots organic brand)
- 4 cups kale, spine removed, cut into pieces
- fresh chopped parsley for topping
- ½ cup dry organic lentils (black or brown lentils work best in soups, green lentils for salads, and red lentils have a lighter flavor)
- 2 cups water
Preparation
Heat the extra-virgin olive oil in large Dutch oven or other heavy-bottomed stockpot. Add the onions and let some of the water cook out 1 minute. Add the carrots, celery, fennel, and turnip and sauté, stirring, until the vegetables are softened, about 3—4 minutes. Stir in the garlic, cumin, red pepper, coriander, red pepper flakes, salt and pepper, and sauté another 2 minutes.
Add the vegetable stock or bone broth, lentils, fresh thyme sprigs, and bay leaf and bring to a boil. Reduce the heat and simmer 25—30 minutes, stirring occasionally. Stir in the kale and simmer another few minutes, until kale has softened. Taste and season with more sea salt and cracked black pepper if needed.
Serve in large soup bowls topped with teaspoon of fresh chopped parsley. You can store in refrigerator 3 days in Mason jars.
Sprouted Lentils
In a quart jar, cover the dry lentils with water let sit overnight (or 8—12 hours). Drain, rinse, and drain again 2—3 times daily. Cover with mesh sprouting lid or cheesecloth and lay the Mason jar on the side so the damp lentils can sprout. Make sure they are not sitting in water, and continue to rinse. They look amazing and will be ready in 2—3 days. I have found that black lentils sprout more quickly.
