Healthy Gourmet Kitchen

Brussels Sprout and Lentil Soup

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(3 votes)
Brussels Sprout and Lentil Soup

Brussels Sprout and Lentil Soup - Vegan satiator for cold days

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40 min.
ready in 3 h. 40 min.
Ready in

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Nutritional values

IN FORM and the German Nutrition Society (DGE) have provided this recipe with the logo "Recommended by IN FORM". This logo offers consumers guidance for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here.

Bitter substances from Brussels sprouts curb the appetite, thus preventing ravenous appetites and also supporting the liver in its work. So that the abundant fiber from lentils can have an optimal effect on the feeling of satiety and digestion, they must swell first. 

You can replace the white wine with vegetable stock with a splash of white vinegar if you like.

1 serving contains
(Percentage of daily recommendation)
Calorie356 kcal(17 %)
Protein21 g(21 %)
Fat9 g(8 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage11.3 g(38 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.3 mg(19 %)
Vitamin K128 μg(213 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.7 mg(48 %)
Vitamin B₆0.6 mg(43 %)
Folate149 μg(50 %)
Pantothenic acid1.2 mg(20 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C64 mg(67 %)
Potassium973 mg(24 %)
Calcium117 mg(12 %)
Magnesium122 mg(41 %)
Iron6.7 mg(45 %)
Iodine17 μg(9 %)
Zinc3.1 mg(39 %)
Saturated fatty acids1.3 g
Uric acid200 mg
Cholesterol0 mg
Complete sugar5 g


10 ozs mountain lentils
1 onion
2 garlic cloves
¼ head Radicchio
12 ozs Brussels sprouts
½ bunch parsley
3 Tbsps olive oil
1 ¾ ozs white wine
22 ozs Vegetable broth
½ tsp red Pepper berries

Preparation steps


Cover lentils with water in a bowl and soak for about 3 hours. Then cook in water over medium heat for 25-30 minutes until just tender.


Meanwhile, peel and finely chop onion and garlic. Clean radicchio, wash, shake dry and cut crosswise into strips. Clean Brussels sprouts, wash and leave florets whole or cut in half lengthwise, depending on size. Wash parsley, shake dry and chop.


Heat 2 tablespoons of oil in a saucepan. Sauté the onion for 3 minutes over medium heat. Add garlic and Brussels sprouts and cook for 3 minutes. Then deglaze with white wine and let it boil away almost completely. Add broth, bring everything to a boil and simmer for 5-6 minutes.


Add cooked lentils. Season soup with salt and pepper and mix in radicchio and 2/3 of the parsley. Pour Brussels sprouts and lentils soup into deep plates and drizzle with remaining oil. Crush pepper berries and garnish soup with them and remaining parsley.