Sprouted Lentil Soup
Sprouted Lentil Soup is a hearty, nutritious soup made from lentils that have been allowed to germinate before cooking, often simmered with vegetables like onions, carrots, and celery, and seasoned with herbs and spices. It is a staple in many cuisines across the Middle East, India, and the Mediterranean, valued for its simplicity and health benefits.
🍽️ Nutrition at a glance
This soup is an excellent source of plant-based protein and dietary fiber, making it very filling and supportive of digestive health. A typical serving provides a substantial amount of iron, folate, and potassium, with a moderate calorie count generally between 150-200 kcal per cup.
Nutrition breakdown
| Calories | 175 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 1 g |
| Fiber | 10 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Folate | 250 µg |
| Potassium | 480 mg |
| Magnesium | 60 mg |
| Phosphorus | 180 mg |
| Zinc | 2 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The sprouting process significantly increases the bioavailability of nutrients like iron and zinc while reducing compounds that can hinder mineral absorption, making it a nutritionally enhanced version of traditional lentil soup.
