Mexican Lentil Soup (Sopa de Lentejas)
This cozy, one-pot Mexican lentil soup is loaded with plant protein, rich flavor, and nourishing ingredients. It’s vegan, easy to make, freezer-friendly, and perfect for busy weeknights or meal prep.
6 people
Calories: 470.75kcal
Ingredients
- 1 tablespoon olive oil
- ½ medium onion finely chopped
- 1 carrot diced
- 1 celery stalk diced
- 2 garlic cloves minced
- 1 cup dried green lentils rinsed
- 1 ½ cups tomato purée or 2 medium tomatoes, blended
- 4 cups vegetable broth or water
- 1 bay leaf
- ½ teaspoon dried thyme
- ½ teaspoon dried marjoram
- Salt and pepper to taste
- Chopped parsley or spinach optional, for serving
Instructions
- Sauté the base. In a large pot, heat olive oil over medium heat. Add onion, carrot, celery, and garlic. Sauté for 5–7 minutes, or until soft and fragrant.
- Add the lentils and tomato. Stir in the rinsed lentils, tomato purée, bay leaf, thyme, and marjoram.
- Pour in the broth. Add the broth or water and bring to a boil.
- Simmer. Reduce the heat, cover partially, and simmer for 25–30 minutes, or until lentils are tender but not mushy.
- Finish and serve. Season with salt and pepper to taste. Add chopped parsley, spinach, or your favorite toppings. Serve hot.
Notes
- No soaking required. Just rinse the lentils well before cooking.
- Add-ins: Stir in greens like kale or spinach toward the end.
- For flexitarians: Add shredded cooked chicken or a spoonful of cooked brown rice to serve.
- Storage: Keeps in the fridge for up to 5 days or freezer for 3 months.
- - No soaking required — just rinse the lentils well.
- Green lentils hold their shape best. Red lentils will turn mushy.
- The sauté step (5–7 minutes) is where all the depth of flavor comes from. Don't rush it.
- Use vegetable broth for more flavor, or water with extra salt.
- Add greens (spinach, kale) in the last 5 minutes for extra nutrition.
- For flexitarians: add shredded chicken, a fried egg, or crumbled chorizo.
- For a creamier soup: blend 1 cup and stir it back in.
- Storage: fridge up to 5 days, freezer up to 3 months.
- Tastes even better the next day — perfect for meal prep.
Nutrition
Serving: 1serving | Calories: 470.75kcal | Carbohydrates: 77.91g | Protein: 32.05g | Fat: 3.84g | Saturated Fat: 0.55g | Sodium: 40.04mg | Potassium: 1420.92mg | Fiber: 38.24g | Sugar: 5.72g | Vitamin A: 2488.17IU | Vitamin C: 18.52mg | Calcium: 94.26mg | Iron: 9.4mg