Mexican Lentil Soup (Sopa de Lentejas)
Sopa de lentejas is one of those humble Mexican comfort foods that almost every family grows up eating. It is simple, affordable, and deeply nourishing. This Mexican lentil soup is the traditional version I grew up eating in Mexico and still make the same way today. My recipe uses dried lentils, carrots, onion, garlic, tomatoes, and simple spices.
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Some Mexican families also add bacon and chorizo for a smoky touch, but my version keeps all the classic flavor completely plant-based without sacrificing authenticity.
If you’re looking for a traditional, comforting lentil soup recipe that’s easy, budget-friendly, and ready in about 40 minutes, this sopa de lentejas belongs in your weekly rotation. It’s also the perfect Mexican Lent meal.
I grew up eating this soup during Lent and on rainy afternoons when my mami wanted to nourish us with something warm, simple, and nutritious. My mom always reminded me to add the tomatoes after the lentils softened so they would cook properly.
This sopa de lentejas is one of those recipes that seems ordinary, yet it’s deeply comforting and delicious.
Quick Answer Box: What is Mexican Lentil Soup (Sopa de Lentejas)?
Mexican lentil soup, or sopa de lentejas, is a traditional Mexican comfort dish made with dried lentils simmered with onion, garlic, carrots, tomatoes, and simple spices like cumin and bay leaf. Some regional versions include bacon or chorizo, but it is commonly served as a hearty, affordable family meal with bolillo rolls or warm tortillas.
It is considered one of the most traditional and budget-friendly Mexican soups served in homes across Mexico.
Mexican Lentil Soup at a Glance
📌What You’ll Need: Dried lentils, onion, garlic, carrots, tomato, celery, ground cumin, parsley, salt, oil, vegetable broth, and optional jalapeno.
⌛Total Time: About 40 minutes
- Sauté the veggies, except the tomato.
- Add spices and parsley to the pot.
- Mix in rinsed lentils.
- Pour vegetable broth and simmer until lentils are soft.
- Add tomato, simmer 10 minutes, then serve.
Why Sopa de Lentejas Is a Mexican Classic
Sopa de lentejas is one of the classic authentic Mexican soup recipes everyone grows up eating. It is considered a Mexican food basic that many families know how to cook without even looking at a recipe.
It is incredibly easy to prepare and very budget friendly. A bag of dried lentils stretches far and feeds a whole family without breaking the budget.
It’s also perfect comfort food that everyone will enjoy whether they’re vegan, vegetarian, or simply trying to eat more plant-based meals.
If you enjoy traditional Mexican soups you should also try my: sopa de fideo, sopa de conchas, sopa de habas, and albondigas soup recipes a try.
Why This Mexican Lentil Soup Recipe Works
- Uses dried lentils for authentic texture
- Adds tomatoes after lentils soften
- Balanced flavor from cumin and bay leaf
- Flexible for vegetarian or traditional versions
Sopa de Lentejas Tradicional Mexicana
Across Mexico, sopa de lentejas varies slightly from region to region. Here in west-central Mexico where my family is from, it is often made simply with vegetables and sometimes with bacon for flavor. In other regions lentejas may include chorizo, beef, and plantains or bananas.
In the Yucatan, where I previously lived, they eat a version called potaje de lentejas. It’s made with pork bacon, chorizo, ham or pork meat, carrots, potatoes, zucchini, plantains and cabbage.
What stays consistent across the regional variations is the foundation of dried lentils, tomato, onion, garlic, carrots, and aromatic spices.
Ingredients in Mexican Lentil Soup
The ingredients used in traditional soup can vary from family to family, as well as from one region of Mexico to another. Below are the ingredients I use for my version.
Lentils: Use dried brown or green lentils. Do not use canned. Pick through them to remove debris and rinse well with cold water.
Vegetables: Traditionally onion, celery, garlic, carrots and tomatoes are used. Jalapeños add extra flavor and a touch of heat.
Traditional Smoky Element: Traditionally pork bacon is used, you can easily replace it with plant-based bacon. You’d sauté it with the carrots and celery.
Instead of bacon you can add the ground cumin or smoked sweet paprika for a plant-based smoky flavor.
Spices: Traditionally just salt, bay leaves are enough. I also like to add ground cumin and chopped parsley. Fresh cilantro works great too.
Water or Broth: I prefer using low-sodium vegetable broth instead of water. It adds more flavor but you can use either. Traditionally chicken broth is used.
Mexican Lentil Soup Variations
My recipe doesn’t include any meat products or even vegan meats. If you want that flavor, use Mexican chorizo, not Spanish chorizo. For the plant-based option, use my homemade vegan chorizo.
For more heat:
- Use chipotle peppers in adobo
- Or use chipotle powder
- For no heat use ground black pepper
To make it heartier:
- Add potatoes
- chayote
- Add calabacitas or zucchini
Do Lentils Need to Be Soaked
No, lentils do not need to be soaked. Lentils cook quickly compared to beans and can go from perfectly tender to mushy if overcooked. Simply rinse and pick through them before adding to the pot.
Are Lentils Healthy?
Lentils are incredibly nutritious and especially helpful for those following vegetarian or plant-based diets. They are often referred to as “The Poor Man’s Protein” because of their high protein content.
They are rich in:
- Iron
- B vitamins
- Magnesium
- Zinc
- Potassium
- Protein
- High Fiber
- Folate
Additionally lentils help lower bad cholesterol, lower the risk of cardiovascular diseases. The health benefits of lentils are countless.
How to Cook Mexican Lentil Soup
To make this Mexican lentil soup:
- Sauté onion, celery, carrots, garlic, and jalapeños until tender.
- Add cumin and parsley and cook briefly to release aroma.
- Add rinsed lentils.
- Pour in vegetable broth and add bay leaf.
- Cover and simmer about 20 minutes.
- Add chopped tomatoes after lentils soften since acidity can slow cooking.
- Taste and adjust seasoning if needed.
That’s it! Simple and so flavorful.
Instant Pot Mexican Lentil Soup
To make sopa de lentejas in an Instant Pot:
- Use the sauté function to cook the onion in olive oil.
- Add the celery, carrots, garlic, tomatoes, and jalapeño.
- Stir in cumin and parsley.
- Add rinsed lentils, broth, salt, and bay leaf.
- Seal and cook on High Pressure for 15 minutes.
- Natural release for 8 to 10 minutes before venting and opening the pot.
How to Serve Sopa de Lentejas
This soup is perfect for meal prep.
Serve with:
- A squeeze of fresh lime juice
- Chopped green onions
- Extra cilantro
- Warm corn tortilla or a bolillo
For extra heat drizzle with your favorite hot sauce. For extra richness, sprinkle with queso fresco or cotija cheese, for a dairy-free version sprinkle with my vegan cotija cheese.
How to Store
Allow leftovers to come to room temperature in an airtight container. Store in the refrigerator for up to 5 days. Freeze up to 3 months.
How to Reheat
Reheat on the stovetop for 10 minutes. If the lentils have dried out you can add extra vegetable broth.
Reheat in a microwave safe dish for two minutes.
Frequently Asked Questions About Sopa de Lentejas
Is sopa de lentejas traditionally vegetarian?
Traditionally, some families add bacon or chorizo for flavor. However, many versions are naturally vegetarian and rely only on vegetables and spices.
Can I use canned lentils?
Dried lentils are recommended for best texture and flavor. Canned lentils may become too soft.
How do I thicken lentil soup?
Simmer partially covered longer or you can lightly mash some lentils against the side of the pot.
Can Mexican lentil soup be frozen?
Yes, it freezes well and reheats well too.
What is the difference between sopa de lentejas and potaje de lentejas?
Potaje de lentejas is typically heartier and may include meats with additional vegetables, depending on the region.
More Authentic Mexican Soup Recipes
- Vegetarian Mexican Albondigas
- Sopa de Conchas
- Sopa de Fideo
- Caldo de Verduras
- Vegan Pozole Rojo
- Pozole Verde
- Menudo Recipe
Sopa de Lentejas Recipe
Below it my super easy, authentic Mexican lentil soup recipe made with simple ingredients and full of traditional flavor.
Mexican Lentil Soup (Sopa de lentejas) Traditional Recipe
Video
Ingredients
- ½ cup white onion roughly chopped
- 1.5 to 2 Tablespoons olive oil
- 1 cup carrot peeled & chopped (it’s one medium-small carrot)
- 1 stalk celery finely chopped
- 3 cloves garlic minced
- 1 small jalapeño finely chopped
- ½ teaspoon ground cumin or use smoked paprika or 1/4 cup chopped vegan bacon
- 2 tablespoons parsley chopped
- 1 dried bay leaf
- 2 cups brown or green lentils picked through and rinsed
- 5 cups of low-sodium vegetable broth
- 2 whole finely chopped tomatoes
- 1 teaspoon sea salt adjust to taste
Instructions
- Heat a large heavy pot over medium heat and add the olive oil.
- Add the onion with half to one teaspoon of sea salt and sauté until softened.
- Stir in celery and carrot and cook for 5 minutes.
- Add garlic and jalapeño and cook for 2 to 3 minutes.
- Stir in cumin and cook for 1 minute before adding the parsley and lentils.
- Pour in vegetable broth and bay leaf.
- Cover the pot and simmer over medium-low heat for 20 minutes or until lentils are tender.
- Mix in the chopped tomato, cover and cook for 10 to 15 minutes or until tomato is tender.
- Taste the soup and adjust seasoning if desired.
- Cool slightly and serve as desired.
Recipe Notes & Pro Tips
Nutrition
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Nancy Lopez is a Mexican-born food writer and author of Mexican Tamales Made Meatless. Raised in the U.S. and now living in Southern Mexico, she creates authentic vegan and vegetarian Mexican recipes rooted in tradition and tested for real home kitchens.Read more…
