How to Make Golden Sprouted Lebanese Lentil Soup Free Recipe


How to Make Golden Sprouted Lebanese Lentil Soup Free Recipe
by Kristin Omdahl

Lentils are an excellent source of molybdenum (a trace mineral that metabolizes fats and carbohydrates) and folate (a vitamin that treats anemia and helps prevent cancer, heart disease, birth defects and more). Lentils are a very good source of dietary fiber, copper, phosphorus and manganese. And, they are also a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6.

When you sprout them (or purchase them already sprouted),  the sprouts have more Vitamin C, and B vitamins, thiamine, niacin and riboflavin compared to the seeds. They also require a significantly less amount of cooking time, due to the soaking process that sprouts them in the first place.

Turmeric has tons of powerful health benefits (hence the golden description in the title) but oddly enough the body best digests it when it is combined with black pepper. I am especially drawn to it for its anti-inflammatory properties as a preventative measure for athletes.

This rich and 'creamy' soup is 100% plant based and the flavor profile is inspired by a Lebanese lentil soup I ate years ago when living in Israel. Enjoy!

I used a blender, food processor and an Instant Pot to make this soup. See links below for these products.

NOTE: cooking times are based on using sprouted lentils. If using regular dried lentils, you can cook them with everything from step 3 and increase cooking time to 20 minutes. Then skip steps 4, 6 and 7. 

What you will need:
2 cups sprouted lentils
4 cups vegetable broth
3 carrots, roughly chopped
3 celery stalks, roughly chopped
1 russet potato, roughly chopped
1 sweet, Vidalia onion, finely chopped
1 TBSP vegetable oil
2 bay leaves
2 cinnamon sticks
1 TBSP turmeric
1 tsp black pepper
1 tsp garam masala
1 bunch cilantro
4 cloves garlic, minced (separated in half)
1 bunch green onions
1 lemon, zest and juice
1 TBSP red wine vinegar
Himalayan pink salt to taste

What to do:

1. Using the saute function on the Instant Pot, brown the onion and half the garlic in the vegetable oil until softened.


2. Turn the Instant Pot off. Add the carrots, celery, potato, cinnamon sticks, bay leaves, turmeric, garam masala, black pepper and vegetable broth to the pot. 


3. Seal the lid, turn the Instant Pot to high press and cook for 10 minutes. 

4. Release pressure. Open the lid. Remove the large chunks of vegetables.

5. Puree the large chunks of vegetables and return to the pot. 

6. Add sprouted lentils to the pot. 

7. Seal the lid, turn the Instant Pot to high pressure and cook for 10 minutes.

8. Release pressure. Open the lid and let cool. Remove cinnamon sticks and bay leaves when you can.

9. Meanwhile, pulse cilantro, green onion, remaining garlic, lemon juice and zest and red wine vinegar in food processor.

10. Swirl the cilantro sauce through the soup. 



xoxo, Kristin

Soup will last 3 days in the refrigerator.

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