Cooking with Lentil Sprouts 2 – Lentil Sprouts Soups

These two soups are my very super easy soups to put together because I always have steamed lentil sprouts and broth in the freezer. These 2 soups are also very versatile, I change the vegetables according to the season.

Recently after a long tiring day I just wanted a bowl of quick comforting soup. Checked the fridge and found some leftover steamed broccoli and cauliflower from the day before, there was also a container of broth thawing in there. Put broth, broccoli and cauliflower in a pot, brought to a boil, toss in some steamed lentil sprouts from the freezer (still frozen, no need to thaw) in less than 5 minutes I had a nutritious bowl of steaming hot soup. Oh forgot, I also had gemelli pasta in the freezer. Zapped it in the mircowave to thaw, placed it in the bottom of the soup bowl and ladle soup over. Well fed, happy and no longer tired.

Whenever a pasta recipe calls for 8 – 12 ounces of pasta I will cook the whole 16-ounce box, use what I need for the recipe and freeze the remainder. This becomes very convenient to add to any kind of soup for a satisfying meal.

Quick Lentil Sprouts Soup

1 – 1½ cups steamed lentil sprouts
½ – 1 pound bok choy, thinly sliced (or any other vegetables: Romaine lettuce, choy sum, broccoli raab, spinach, cabbage, napa, Swiss chard, kale ….)
2 – 4 ounces snow peas, stringed, leave whole cut into smaller section (or peas, green beans, green soy beans ……)
1 – 2 carrots, peeled, thinly sliced or shredded
1 scallion, cleaned and thinly sliced
4 – 6 cups broth
1 tablespoon soy sauce, regular or gluten free
Asian sesame oil

1. In a stockpot, bring broth to boil. Add soy sauce, lentil sprouts, bok choy, snow peas and carrots. Bring to a boil.
2. Cover and simmer until vegetables reached desired doneness, 3 – 5 minutes.
3. Ladle into soup bowl, garnish with scallion and a few drops of sesame oil. Enjoy. (I forgot to drizzle on the sesame oil for the photo, remembered after I ate the soup).

NOTE: For a heartier soup add cooked pasta or cooked brown rice.

VARIATION 1: Add cubed or sliced tofu after Step 2, bring to a boil, continue to Step 3.
VARIATION 2: Add cooked meat or seafood after Step 2, bring to a boil, continue to Step 3.
VARIATION 3: Top each bowl of soup with a fried or poached egg.

Copyright © by Norma Chang

Lentil Sprouts Root Vegetables Soup

This too can be a quick soup just cut the root vegetables into thin slices or small cubes. I cut my vegetables into ½ inch cubes and the soup was ready in about 15 minutes.

1 – 1½ cups steamed lentil sprouts
1 – 2 carrots, peeled cut into desired shapes
1 – 2 turnips, peeled cut into desired shapes
1 – 2 parsnips, peeled cut into desired shapes
1 – 2 potatoes, peeled cut into desired shapes
1 red onion, peeled cut into desired shapes
1 leek, white and tender green part, thinly sliced, washed and drain well
1 clove garlic, minced
1 tablespoon oil
1 – 2 tablespoons tomato paste
2 sprigs fresh thyme
salt to taste
few turns ground black pepper
1 – 3 teaspoons curry powder or to taste (optional)
4 – 6 cups broth
2 – 4 tablespoons chopped parsley/cilantro

1. In a stockpot, add oil and leeks, sauté until leeks are soft. Add garlic sauté until garlic is soft. Add tomato paste and curry powder, if using. Sauté 10 seconds.
2. Add steamed lentil sprouts , all the vegetables, broth and thyme. Mix well. Bring to a boil, cover and simmer until vegetables reach desired doneness, 10 – 20 minutes depending on the size of the vegetables.
3. Add salt and ground black pepper to taste, stir in parsley, serve.

Substitute: Coconut oil for the oil
Substitute: Unsweetened coconut milk for part of the broth
Add: A squeeze of lime juice just before serving, optional

Related posts you might be interested in:
Click here for Growing Lentil Sprouts
Click here for Lentil Sprouts with Pine Nuts Lettuce Wrap
Click here for Winter Lentil Sprouts Salad

Copyright © by Norma Chang

About Norma Chang

I am the author/publisher of 2 user-friendly Chinese cookbooks: "My Students' Favorite Chinese Recipes (updated edition)" and "Wokking Your Way to Low Fat Cooking" A gardener who enjoys cooking and eating and loves to think outside the box A garden volunteer at Locust Grove Heritage Vegetable Garden Conduct hands-on cooking workshops for teenagers Conduct cultural programs for children and family Conduct healthy cooking classes for adults
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19 Responses to Cooking with Lentil Sprouts 2 – Lentil Sprouts Soups

  1. Wilderness says:

    Norma, those soups sure look good. May just have to try some lentil sprouts in some of the soups I make since I have the stock but usually no meat for them. They would add the protein.

  2. Both soups look very delicious and healthy!

  3. Great recipes 🙂 I love how your recipes are always so healthy and good for you hehe thanks for sharing Norma!

  4. mac says:

    Easy and healthy soup, got to try someday. I’ve always cooked the lentils Indian version with spices etc.

  5. Katie says:

    Hi Norma!
    My husband and I are trying to shed a few pounds too. Sometimes it’s hard to get home from work and cook something other than what I’m used to cooking. (That’s probably why we stay a bit fat.) That first soup looks quick, easy and perfect, and I’ll be growing most of the ingredients this Spring. Thank you for another great idea!

    • Norma Chang says:

      Hello Katie,
      You are welcome. Because of lifestyle I had to try to find ways make life easier. Cooking for the freezer was one way. Like you I grow most of the ingredients. Can’t wait to get started with my outdoor gardening.

  6. Norma, how long will the lentil sprouts hold up in the freezer? This is such a perfect lunch.

    • Norma Chang says:

      Hello Alyssa,
      I have kept them in the freezer for up to 2 months and am OK with them. Could probably go longer but they usually get used up pretty soon. Need to make larger quantities.

  7. Charles says:

    Ah – another beautiful recipe for the sprouts! A wonderful, warming soup – it looks like it would make a great lunch Norma – and I just *love* the look of those big pieces of onion peeking out from the top!

  8. Lrong says:

    I am a ‘soup’ person… would certainly cherish such a nice looking bowl of the soup…

  9. I am just loving these lentil sprouts, Norma! All of these recipes look so good and I feel I am missing out if I don’t make some sprouts of my own soon and try them out.

    • Norma Chang says:

      Hello B & B,
      If you like lentils you will love the sprouts. Sprouting is lots of fun especially during the winter months. Harvesting fresh veggies indoors in ones kitchen, how cool is that.

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