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Sprouted Lentil Stew

Main Course | March 1, 2016 | By

Cooked lentils are a nutritional powerhouse but sprouted one are even healthier for you .This is my  healthy and hearty recipe for a cold, winter’s day. It’s simple to prepare, it’s packed with vitamins and minerals from the vegetables and–thanks to the sprouted lentils–full of protein, enzymes, and micro-nutrients. For a creamier soup, feel free to puree half or all of it with  food processor after cooking. It’s delicious either way, and tastes even better reheated the next day.


Sprouted Lentils Stew
Serves 6
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
  1. 3 tablespoons olive oil
  2. 1medium yellow onion diced
  3. 2 medium carrots diced
  4. 2 ribs celery diced
  5. 2 cloves garlic minced
  6. 1 teaspoon ground cumin
  7. ½ teaspoon ground coriander
  8. ¼ teaspoon red pepper flakes
  9. 1 teaspoon paprika
  10. Fine sea salt and freshly ground pepper
  11. 6 cups vegetable stock
  12. 15-ounce can diced tomatoes with their juices
  13. 10-ounce package sprouted green lentils
  14. 2 medium potato diced
  15. 1/2 cup pearl couscous
  16. Chopped parsley for garnish
  1. Heat the olive oil in a large pot over medium-high heat. Add the onion, carrots, and celery and saute for 5 minutes or so until softened, but not brown. Stir in the garlic and spices, and season with salt and pepper. Let cook for 1 minute or so until the garlic is fragrant .
  2. Add the lentils, tomatoes (and juices), potato,couscous and vegetable stock and bring the mixture to a boil, stirring occasionally. Reduce the heat to a simmer and let cook for 20 to 25 minutes or until thickened; remove from heat. Taste, and season generously with salt and pepper.
  1. I used a sprouted lentil trio with green, brown, and black lentils.
  2. If you like, you can use a stick blender to puree the soup to your desired consistency. Or feel free to leave it as is. When reheating leftovers, you may need to add a little vegetable stock , because the soup gets thicker the longer it sits.
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Georgia Bitay