Sprouted bean and kale soup

Sprouted bean and kale soup

This light summer soup uses dried sprouted beans instead of regular beans. Sprouted beans have more amino acids, vitamins and minerals than regular beans, and they cook up really quickly – there is no need to presoak them before boiling. I used TruRoots organic sprouted bean trio. If you don’t have sprouted beans, you can substitute a couple of cans of rinsed white beans instead.


  • 2 cups dried sprouted beans
  • 1 bay leaf
  • 6 cups water
  • 1 Tbsp olive oil
  • 1 medium onion, diced
  • 6 cloves garlic, minced
  • approx 32 oz (1L) chicken or vegetable broth
  • 1 – 28oz (769 ml) can diced tomatoes
  • 1 Tbsp oregano
  • 4-5 cups packed kale, torn into bite-sized pieces (about 1 head of kale)
  • salt and pepper to taste


  • In a medium saucepan, add the dried sprouted beans, bay leaf, and the water and bring to a boil. Boil for 15 minutes, drain and set aside.
  • In a large saucepan, add the olive oil, garlic and onions and sautee until soft.
  • Add the cooked beans, bay leaf, oregano, chicken or vegetable broth and diced tomatoes. Bring to a boil and simmer 10-15 minutes.
  • Add the kale and cook 5 minutes more.
  • Remove the bay leaf and serve with salt and pepper.
Sprouted bean and kale soup Serves 6
Calories 272
Total Fat 3.6g
Total Carbohydrate 47.6g
   Dietary Fibre 10.9g
   Sugars 2.0g
Protein 15.8

This curried brown rice and lentil recipe is a whole-grain, low-fat, vegetarian dish. Try some yogurt cheese as a garnish – the cool tanginess of the yogurt goes well with the spicy curry flavour. This dish keeps well in the fridge and makes for lots of leftovers. However, the rice will continue to soak up water as it sits – you will probably need to add more water to it when you reheat it!