Mexican Lentil Soup (Sopa de lentejas) Traditional Recipe
Traditional Mexican Lentil Soup, or sopa de lentejas, is a classic comfort dish made with dried lentils, carrots, garlic, tomatoes, and simple spices. This authentic family-style recipe is naturally plant-based, budget-friendly, and commonly served during Lent or as a hearty everyday meal in Mexican homes.
Servings: 4 people
Calories: 433kcal
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.
Video
Notes
For a variation you could also add some vegan chorizo or vegan bacon. You would add it with the onion and sauté.
Serve as a main dish or as a side dish. Some Mexicans like to drizzle with lime juice, crema or queso. You can also serve with a bolillo roll or tortillas.
Nutrition
Serving: 4servings | Calories: 433kcal | Carbohydrates: 68g | Protein: 27g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 620mg | Potassium: 1110mg | Fiber: 32g | Sugar: 6g | Vitamin A: 5658IU | Vitamin C: 16mg | Calcium: 85mg | Iron: 8mg
