Spicy Sprouted Lentil Soup

I started my real food journey almost five years ago. My body was in need of a lot of healing at that time. I had eaten a very poor standard American diet full of processed foods for many years. When I began my journey I decided to become a vegan. I did well on my vegan diet. I lost 58 pounds, my skin cleared up and I felt healthy for the first time in my life. 

Today I am no longer a vegan. I do still cook many of my favorite vegan dishes on a regular basis, though. One of my favorite vegan dishes is lentil soup. I would eat lentil soup  almost every day when I first started my vegan diet.

I make this soup much more healthier than I use to. I use fresh ingredients (no cans) and I use sprouted lentils. Sprouting increases the nutrients of lentils and makes them easier to digest.

How To Sprout Lentils

Soak 2 cups of lentils in 4 cups of water. Allow lentils to soak for 6-8 hours (I usually do this overnight).  Rinse the soaked lentils and place them in a jar. I like to use a sprouting lid on my jar. This makes sprouted a lot easier. Rinse the lentils every 6-8 hours. The lentils will begin to sprout during the first 24 hours of sprouting. Once lentils have sprouted you can keep them in the refrigerator to use in your recipes.

A Note About Broth

I prefer to use homemade broth because it is healthier and full of minerals. I highly recommend you use homemade chicken bone broth or mineral rich vegetable broth (recipe coming soon).

Spicy Sprouted Lentil Soup

Preparation Time: 30 minutes (not including time for sprouting)
Number of Servings: 6

Equipment Needed

  • 1 medium to large size pot
  • food processor or blender
  • sharp knife for cutting veggies


  • 4 cups sprouted lentils
  • 6 cups mineral rich vegetable broth (recipe coming soon!) or homemade bone broth
  • 2 bay leaves
  • 1/2 teaspoon cumin
  • 1/2 teaspoon oregano
  • 1/4 teaspoon fresh ground pepper
  • 1 green chili or jalapeno pepper, chopped (add more or less according to your spicy preference)
  • 1 small red bell pepper, diced
  • 1 medium carrot, diced or shredded

Toppings (optional)

  • shredded raw cheese or pepper jack cheese
  • onions, chopped
  • salsa
  • sour cream
  • avocado


Pour  broth, lentils and seasonings in a medium size pot. Bring to a boil and simmer until lentils are tender, about 10 minutes. Remove 2 cups of lentils and puree them in food processor or blender. Add lentil puree back to soup. Add diced carrots and bell pepper to soup. Continue to cook until veggies are tender, about 20 minutes. Remove and discard bay leaves before serving.

Top each bowl with favorite toppings. Serve with Baked Coconut Oil Corn Tortilla Chips and a slice of lime.

This recipe is linked to Pennywise Platter Thursday, Simple Lives Thursday, Gluten Free Fridays, Fill Those Jars Friday, Fight Back Friday,  Freaky Fridays, Slightly Indulgent Tuesday,  Fat Tuesday, Allergy Free Wednesday


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About the author: Tiffany is a real food mama who lives in Oregon. She is a stay at home mom of three coconut babies. She is passionate about traditional and healing foods. As a true believer in the health benefits of coconut, she uses coconut products in almost all her cooking. Subscribe to The Coconut Mama’s Newsletter for more articles like this one.
14 comments… add one
  • Adrienne October 26, 2012, 7:18 am

    Hey there! When you sprout lentils do they cook in a shorter period of time? Thanks!

    • The Coconut Mama October 26, 2012, 7:50 am

      Yes! It takes the cooking time down buy almost half. :)

  • @Real_Food_Freaks October 26, 2012, 12:25 pm

    I just made a curried soup for lunch. It warms the soul! :) Look forward to trying this sometime soon.

  • Ceej October 26, 2012, 3:02 pm

    This sounds delicious and I have a jar full of sprouted lentils in my fridge right now, I guess I know what I’m having for dinner tonight! :) Thanks Coconut mama!

  • Simi Amiet October 26, 2012, 6:26 pm

    This is definately on my list next week, hopefully “Sandy” will be kind and we’ll have still power. I love lentils in particular in cold weather, I’ve never heard you could cook them sprouted, lol. I do love sprouted lentils in salads in summer, so this will be an experiment for me since your recipe has some different ingredients than I am used to. – I am wondering if you have tried sprouted mungo beans, somewhere I saw this and can’t find it. Btw, I recently ordered Tropical Traditions coconut oil and shredded coconut for milk making, Im a exited, I still have Nutiva cocon. oil left but Im curious about this brand as many people on FB praise it. Happy Blogging! :- D

  • Rachael @ Determined Darling October 26, 2012, 7:43 pm

    This looks delicious I love soups so much! and lentils two of my favs ..yum. I look forward to seeing your homemade veggie broth

  • Cindy (Vegetarian Mamma) October 30, 2012, 12:37 pm

    This sounds perfect on a chilly day like today! Thanks for linking up at our Gluten Free Fridays party last week! have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! :) I hope that you’ll join us this week! Domata will be sponsoring our party! They will be giving away a box of each of their gluten free products: Recipe Ready Flour, Seasoned Flour, and Pizza Crust Mix. Cindy from

  • Laureen @FoxKitchen November 2, 2012, 10:23 am

    I only recently discovered and fell in love with sprouted lentils. I must try this soup soon!

    Pinned, shared on Facebook and adding to my MMM Must-Make-Monday series :)

  • gkostova04 December 10, 2013, 6:37 pm

    The soup is delicious! Thanks for sharing!

  • Megan April 28, 2014, 6:06 pm

    You cane even those sprouted lentils raw! Yummy!


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