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    Home » Mains

    Sopa de Lentejas

    Published: Apr 1, 2021 · Updated: Mar 22, 2022 by Mitch and Justine · This post may contain affiliate links

    Jump to recipe
    Sopa de Lentejas Pin

    Sopa de lentejas combines fresh, simple, and inexpensive ingredients to create an absolutely mouthwatering meal.

    This vegan lentil soup recipe is full of hearty vegetables like celery, carrots, onions, and garlic that will leave you with a delicious smelling kitchen and a happy belly!

    Sopa de Lentejas
    Try sopa de lentejas with all your favorite garnishes!
    Table of Contents
    • 📖 About
    • 🍲 Key ingredients
    • 🔪 Instructions
    • 🌡️ Storage
    • 💭 Pro tips
    • 🍴 Tasting notes
    • 📋 Recipe
    • ♻️ Similar recipes
    • 💬 FAQ

    📖 About

    We know you're going to love this meal as much as we do. It's quick, easy, made in one pot, and great for leftovers.

    With the addition of a few simple spices, you can transform everyday ingredients into a comforting bowl of soup to enjoy at any time!

    What sopa de lentejas?

    Sopa de lentejas simply means lentil soup, and it's a dish that is easy to understand.

    Sautéed vegetables like white onion, garlic, carrots, tomatoes, and celery are simmered with lentils, herbs, and spices.

    So, what separates a lentil soup from a Mexican lentil soup? It's a pretty interesting story involving the Spanish conquest of the Aztecs.

    History

    Sopa de lentejas is enjoyed all across Mexico. You'll find different variations of this sopa (soup) in every state you visit.

    But, Mexican lentil soup wouldn't be what it is today without a little influence from the Spaniards.

    Many pieces of Mexican cuisine have been impacted by Spain. In fact, certain ingredients wouldn't even be available if it wasn't for Spanish migration during the conquest.

    Take this recipe for example — celery, carrots, onions, and garlic (all Mexican staples) were brought over during this time period. Nowadays, you can find these veggies in countless Mexican dishes.

    Is sopa de lentejas?

    Typically, this soup is made with chicken stock and bacon (or sometimes other meats).

    Definitely not very vegan-friendly.

    But hey, that's the beauty of cooking! With a few simple tweaks, you can make a plant-based version that delivers the same great taste.

    Swap out the chicken broth for vegetable broth, remove the meat, and voila! Now your sopa de lentejas is fully vegan and gluten-free!

    You can even add in tofu, tempeh, jackfruit, or oyster mushrooms to give this dish a little more oomph.

    Serving

    Mexican lentil soup tastes amazing loaded with chopped cilantro, a squeeze of lime, hot sauce, and vegan cotija cheese. Serve it with a side of corn tortillas or bolillos for the ultimate meal.

    We like to make a big batch to keep in the fridge and freezer for busy weeks! Check out our storage section for more info.

    Tomatoes, Garlic, Onions, Spices, Lentils, Celery, and Carrots
    Turn fresh ingredients into a hearty bowl of soup

    🍲 Key ingredients

    For a complete ingredient list and step-by-step guide, scroll down to our recipe card.

    Lentils

    Taste: with a meaty texture and earthy flavor, green lentils are the perfect companion for soup to make it hearty, filling, and healthy. There's no way you can skimp on the main ingredient in this vegan lentil soup.

    Health: one of the most underappreciated superfoods out there, lentils are packed with an impressive macro and micronutrient profile. In just a half cup of cooked lentils, there are 12 grams of protein and over 30% of your daily fiber needs.

    Carrots

    Taste: these orange vegetables (known in Spanish as zanahoria) are earthy, sweet, and healthy. They add incredible flavor and a pop of color to this traditional sopa de lentejas.

    Health: you've probably heard carrots are good for your eyes, but have you ever wondered why? They contain beta-carotene (get it?), which helps the body make vitamin A. This fat-soluble vitamin helps your eyes send signals to your brain to improve your vision in low-light environments.

    Sopa de Lentejas Closeup
    So many hearty vegetables!

    Celery

    Taste: this vegetable has a mild, yet strong flavor all at the same time. (weird, but true, right?). With a flavor profile similar to green onions, it's used to liven up this dish and bring in subtle herbaceous notes.

    Health: we love the low-calorie benefits brought to this dish from celery, all while adding bulk. The high water and fiber content both trigger your brain to feel full for longer.

    Garlic

    Taste: with a warming, zesty, and slightly spicy flavor that sweetens as it cooks, garlic is one of our favorite ingredients. If you're a person that doesn't like the taste of garlic, we feel a little sorry for you (but, that just means more for us!).

    Health: garlic has been used in medicine for thousands of years and in cooking for just as long. This food may be small, but it sure is mighty! In just one clove, there are healthy doses of manganese, vitamin B6, selenium, and even some fiber.

    Sautéing Onions in a Pot
    Sauté the onions and garlic

    🔪 Instructions

    If you have questions about this sopa de lentejas recipe, don't forget to check out our FAQ section at the bottom of this post.

    Step 1: start by heating the oil in a large stockpot over medium. Add in the onions and sauté for a few minutes, then add in the garlic and cook for another minute or two (who else thinks this is the most intoxicating smell?).

    Sautéing Carrots and Celery in a Pot
    Add in the carrots and celery

    Step 2: turn the heat down to medium-low and mix in the celery and carrots. Continue cooking for about 5 minutes, then add in the tomatoes and cook for another 5 minutes, or until the veggies are softened.

    Sautéing Tomatoes in a Pot
    Mix in the tomatoes

    Step 3: mix in the cumin, paprika, and cayenne, then add the rinsed lentils, vegetable broth, and bay leaves. Bring the soup to a low boil, then reduce the heat to simmer for 25-30 minutes, or until the lentils are tender.

    Step 4: when the lentils are soft, season your soup with salt and pepper. Taste and adjust the other seasonings to your preferences as well.

    Simmering Sopa de Lentejas
    Simmer your soup until the lentils are tender

    Step 5: serve your sopa de lentejas with a side of corn tortillas and garnishes like hot sauce, cilantro, limes, avocado, or cotija cheese. Happy eating!

    🌡️ Storage

    If you're into low-maintenance meals that are great for meal prep, double or triple this batch of soup. Then, follow our storage instructions to help make your life easier!

    Fridge

    Vegan lentil soup will keep in the fridge for up to 4-5 days. Just make sure it's in an airtight container. We find the flavors in this recipe taste even better the next day!

    Freezer 

    You can store your lentil soup in the freezer for at least 3 months in an airtight container, freezer-safe bag, or mason jar.

    If you use glass jars, make sure the soup freezes before screwing on the lid. Also, make sure you leave room at the top of your container for the soup to expand, or lay it flat and remove the air if you use a bag.

    Reheating

    Let the soup thaw in your fridge overnight. Then, reheat it over low-medium on the stove or microwave in 30-second bursts. You can also thaw this in a water bath if you're in a hurry!

    Sopa de Lentejas in a Bowl
    Serve with all your favorite garnishes!

    💭 Pro tips

    Time to share our tips and tricks we learned while perfecting this recipe for you:

    • Use fresh ingredients. When using fewer ingredients, it's important to make them as fresh as possible to fully appreciate the real flavors intended in this dish.
    • Add in spice. If you prefer a little heat in your Mexican lentil soup, we recommend adding in diced serrano or jalapeño peppers.
    • Load up on toppings. Add avocado, tortilla strips, vegan chorizo, or any other toppings you can think of to mix things up.
    • Cook while you sleep. To make life easier, bring out your slow cooker. Turn it on low before going to sleep, then wake up to a delicious scent in the air and food made for the week!

    🍴 Tasting notes

    Mexican lentil soup is one of our favorite ways to prepare this healthy legume. It's:

    • Hearty
    • Simple
    • Flavorful
    • Filling
    • Authentic

    If you try this sopa de lentejas recipe, please rate it and leave us a comment below! Want to stay up-to-date with new recipes? Subscribe to our newsletter or connect with Broke Bank Vegan on social media. Happy eating!

    📋 Recipe

    Sopa de Lentejas

    Mexican Lentil Soup

    Mitch and Justine
    With only one pot and less than 60 minutes, you'll be serving up a hearty, healthy, and delicious Mexican lentil soup. This recipe is full of authentic flavors and is ideal for meal prep. Did we mention is vegan and gluten-free?
    5 from 6 votes
    Prevents your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 45 mins
    Total Time 55 mins
    Course Mains
    Cuisine Gluten-Free, Mexican, Vegan
    Servings 8 servings
    Calories 341 kcal

    Equipment

    • Large stockpot
    • Ladle
    • Chef knife

    Ingredients
     

    US Customary - Metric
    • 2 tablespoon olive oil ($0.22)
    • 1 medium white onion, diced ($0.18)
    • 6 cloves garlic, minced ($0.24)
    • 4 large carrots, diced ($0.56)
    • 4-5 celery stalks, diced ($0.20)
    • 6 Roma tomatoes, diced ($0.84)
    • 1 tablespoon cumin ($0.03)
    • 1 teaspoon paprika ($0.01)
    • 1 teaspoon cayenne ($0.02)
    • 2 Mexican bay leaves ($0.02)
    • 3 cups dry green lentils, rinsed ($0.60)
    • 14 cups vegetable broth ($0.65)
    • Salt & pepper to taste ($0.02)

    To serve optional

    • Corn tortillas
    • Hot sauce
    • Cilantro
    • Limes
    • Avocado
    • Vegan cotija cheese

    Instructions
     

    • First, heat the oil in a large stockpot over medium. Add in the onions and sauté for 3-4 minutes, then add in the garlic and cook for another 1-2 minutes.
    • Turn the heat down to medium-low and mix in the celery and carrots. Continue cooking for 5 minutes, then add in the tomatoes and cook for another 5 minutes, or until the veggies are softened.
    • Mix in the cumin, paprika, and cayenne, then add the rinsed lentils, vegetable broth, and bay leaves. Bring the soup to a low boil, then reduce the heat to simmer for 25-30 minutes, or until the lentils are tender.
    • When the lentils are done, season your soup with salt and pepper. Serve with a side of corn tortillas and garnishes like hot sauce, cilantro, limes, avocado, or cotija cheese. Happy eating!

    Video

    Notes

    • To reduce the cooking time, soak your lentils overnight in room temperature water.
    • If you prefer no spice, omit the cayenne. Alternatively, if you like extra spice, add more cayenne or a fresh serrano chile!
    • Optional ingredients are not reflected in the price or calories of our recipes.
    • We calculate nutritional information for our recipes with Cronometer.
    • Recipe cost calculations are based on ingredients local to us and may vary from recipe-to-recipe.
    • All prices are in USD.

    Nutrition

    Serving: 1serving | Calories: 341kcal | Carbohydrates: 56.4g | Protein: 19.8g | Fat: 4.7g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 1680.4mg | Potassium: 967.2mg | Fiber: 24g | Sugar: 8.6g | Vitamin A: 7449.4IU | Vitamin C: 14.5mg | Calcium: 72.5mg | Iron: 6.3mg
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    ♻️ Similar recipes

    For more tasty Mexican soup ideas, check out our:

    • Sopa de fideo for an authentic Mexican noodle soup that will take comfort food to a whole new level.
    • Black bean soup for an easy weeknight recipe that's light on the wallet and big on taste!
    • Pozole rojo for a simple-to-make meal that's full of roasted red chiles, tender hominy, and bold flavors.
    • Pinto bean soup for creamy, sweet pinto beans served with savory spices and fresh garnishes.

    💬 FAQ

    Can I use canned lentils instead of dried ones?

    Yes, you can. While we always prefer to cook our beans and legumes from dry, you can substitute canned if that's all you have on hand. Be aware that the ratios will be different.

    Is lentil soup good for you?

    Absolutely! This soup is full of healthy legumes and vegetables.

    What are the best lentils to use in this recipe?

    Either green or brown lentils work best because they retain their shape and texture.

    Can you freeze lentil soup?

    Yes, you can easily freeze lentil soup. Refer to our storage instructions for more details.

    More Vegan Lunch & Dinner Recipes

    • Chana Masala
    • Vegan Tortilla Soup
    • Vegan Split Pea Soup
    • West African Peanut Stew

    Reader Interactions

    Comments

    1. Natalie

      November 02, 2021 at 7:17 am

      5 stars
      Okay, so this is the VERY BEST lentil soup I ever had. No, seriously. I made a second batch to freeze so I'll always have some of this on hand. Comfort food to the max! Love, love, love this recipe!

      Reply
    2. Natalie

      October 11, 2021 at 6:18 pm

      5 stars
      This is seriously the best lentil soup I ever had! Omgosh so good! My house smells wonderful, too!

      Reply
      • Broke Bank Vegan

        October 12, 2021 at 5:52 pm

        Hey Natalie,

        That makes us so happy to hear! Glad you enjoyed it 🙂

        Reply
      • M Davis

        January 03, 2022 at 8:49 am

        Does the recipe really call for 14 cups of veg broth? That seems like a lot.

        Reply
        • Broke Bank Vegan

          January 03, 2022 at 4:25 pm

          It's meant to be a large recipe that's great for leftovers. The large quantity of broth is because the lentils need a lot of liquid to cook properly. But, you can definitely half it or use water in place of the broth if you're looking for a more budget-friendly option like we always are!

          Reply

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    Mitch & Justine

    Hey, we're Mitch & Justine! We've been vegan for over 9 years, and we love to share feel-good plant-based recipes. Find out how a couple of RNs from Canada became full-time food bloggers! Tell me more →

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