ayurvedic sprouted lentil soup

I can’t think of a better way to kick off this blog than with a bowl of warm, comforting lentil soup. This version differs from most in that the lentils are sprouted prior to cooking. Sprouting the lentils confers a plethora of health benefits, including increasing their digestibility. Beyond the health benefits, the simple act of sprouting allows you to connect with your ingredients, taking the soup-making process to a whole new level. Watching the little lentils grow and germinate over the course of a couple days reminds me of my own growth. Being aware of the cultivation process from sprout to stove is all part of journey of becoming a more mindful eater. 

Recently, I have been interested in learning more about Ayurvedic medicine, the traditional healing system of India. As a nutrition student, I resonate with the emphasis on food as medicine. The guiding principle of Ayurveda is connecting to nature based on experience and observation. This is something that we can all understand – the warm weather of the past few weeks has us craving outdoor time, fresh foods, and sunshine. It’s an intuitive way of living, one that enables us to slow down and listen to what our bodies and minds want in the moment in relation to the world at large.
 

According to Ayurvedic beliefs, one of the principle ways in which we can balance ourselves to be more in line with nature is through the food we eat. Each individual is a unique composition of three life forces, or “doshas”: pitta, vata, and kapha. These doshas are what bind the five elements (ether, air, water, earth, and fire) of nature into our bodies, and their proper balance is what confers good health. Eating certain combinations of food and spices is one way in which we can balance the doshas.
 

Being the sweaty-betty that I am, I developed this recipe using some classic Ayurvedic combinations that are said to neutralize my dominant pitta dosha (such as sprouted lentils and coriander). In theory, decreasing my excess pitta should bring my doshas into balance, which in turn should keep me at a comfortable temperature. This is especially helpful with warmer weather approaching.

Even if you aren’t interested in Ayurveda, still be excited for some dope soup. It is somehow sweet and creamy and yet savory at the same time. It also makes a truckload, so you can have soup for days. I hope you enjoy it!

             

Ingredients:

2 ½ cups red lentils

8 cups homemade or reduced-salt veggie broth (store bough is fine - #barefootcontessa)

2 medium sweet potatoes

1 yellow onion

5 medium carrots

2 tbsp. grapeseed oil (or another high temperature cooking oil)

1/4 cup dried currents

1 can (16 oz) of roasted tomatoes

1 can (16 oz) of whole-fat coconut milk

2 tbsp. of coriander

1 tsp. of cinnamon

1 tsp. of cumin

1 tsp.  of black pepper

½ tsp. crushed red pepper flakes

¼ tsp of nutmeg

1 bunch of fresh cilantro (optional. for all the haters out there)

Salt to taste (this is a soup … don’t be shy)

Recipe:

·      Before the cooking starts, you’re going to sprout the lentils. Soak the lentils in water for 8 hours (I left them in a mason jar covered with cheesecloth overnight). After the 8 hours, drain and rinse the lentils. Repeat the draining and rinsing every 8 hours for the next 2 days.

·      After the two days, the lentils should have little sprouts on them. Take a step back and pat yourself on the back. All the effort, and hopefully love, you put into growing these nutritious bad-boys will be transferred into your soup in the form of life-giving and happy-digesting lentils.

·      Now you can start the soup making. Heat your cooking oil in your soup pot over medium heat.

·      Next, dice up the carrots and onions and add them into the hot oil. Cook, stirring occasionally, until onions are caramelized and carrots are soft. Add all of the spices and stir to prevent burning.

·      Add the veggie broth and bring to a boil.

·      Now, take a gander at those beautiful potatoes. Chop them into ½ inch cubes and expose their beautiful orange flesh. Admire the amount of work that went into growing them, and marvel how they have made it onto your cutting board and soon-to-be-made soup.

·      Add the sweet potatoes and your little sprouted babies to the soup pot. Reduce to a simmer and cover.

·      After 30 minutes, turn off the burner and add diced cilantro, currents, and coconut milk. Stir your soup and let cool to your desired temperature.

·      Plate your soup with care and enjoy while thinking about all of the care you have put into it.