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SPROUTED LENTIL & KALE SOUP | Integrator 3


  • PREP TIME: 15 MINUTES

    YIELD: SERVES 4 - 6




    Sprouting Lentils helps to complete their protein profile, increases the bioavailable B vitamins, increases iron and copper and reduces the gut disruptive anti-nutrients like phytate and Lectins.

    INGREDIENTS:

    1. 3 Tbsp extra-virgin olive oil
    2. 1 Medium yellow onion peeled and sliced
    3. 3 Medium organic carrots peeled and sliced
    4. 2 fennel stalks trimmed and sliced
    5. 3 Small turnips cut into small chunks
    6. 3 Garlic cloves peeled and minced
    7. 2 Ribs of organic celery – sliced
    8. 1 Bay leaf
    9. 3 Fresh thyme sprigs
    10. 3⁄4 Tsp ground cumin
    11. 1⁄2 Tsp ground cardamom
    12. 1⁄4 Tsp red pepper flakes
    13. 4 Cups organic veg broth – or Bone Broth
    14. 3 Cups sprouted Lentils (easy sprout at home method below or buy Tru Roots organic brand)4 Cups green or Tuscan kale – spine removed cut into pieces
    15. Fresh Chopped parsley for topping

    Sprouted Lentils

    1. 1/2 cup dry organic Brown or Black Lentils work best in soups, Green lentils for Salads and red lentils have a lighter flavor
    2. 2 cups water




    METHOD:

    1. Heat the Extra-Virgin olive oil in large Dutch oven – or other heavy- bottomed stock pan. 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 mins. Stir in the garlic, Cumin, red pepper, coriander, and red pepper flakes, salt and pepper and sauté another 2 minutes.
    2. Add the vegetable stock or bone broth, the 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.
    3. Serve in large soup bowls top with tsp of fresh chopped parsley. You can store in refrigerator 3 days in mason jars.


    Sprouted Lentils:

    1. In a quart jar cover the dry lentils with water let sit overnight (or 8-12 hours)
    2. Drain, Rinse and drain again 2x3 Daily . Cover with mesh sprouting lid or cheese cloth and lie the mason jar on the side so the damp lentils can sprout.
    3. Make sure they are not sitting in water and continue to rinse. They look amazing and will be ready in 3 days.