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This Sopa de Lentejas recipe is a Mexican Lentil Soup that is traditionally made vegan and gluten-free. It's packed with chunky veggies, cilantro, and a thin tomatoey broth. Quick to make, and great for freezing, this might be your new go-to comfort food!
Recipe tips tailored to what matters most to you:
This soup is naturally gluten-free, no wheat anywhere in it. The one thing to check is your vegetable stock, since some brands sneak wheat onto the label.
Canned lentils work if you're in a hurry, just use less stock and add them in the last 10 minutes of cooking.
Use water instead of boxed stock. The recipe already offers it as an option, and with this much onion, carrot, celery and garlic you won't miss a thing.
Stir in 2 cups of cubed pumpkin or butternut squash when the potatoes go in. More fiber, more vitamins, and it makes the broth taste a little sweeter.
Nothing in here is hard to find. Brown lentils sub in for green, and if cilantro tastes like soap to you, parsley works great in the soup.
Rinse the green lentils under cold water to remove any dust or debris and quickly sort through them to pick out any small stones or odd bits.
In the Instant Pot, combine all ingredients and cook on high pressure for 15 minutes, followed by a natural release to preserve the lentils' texture.
Adding a splash of fresh lime juice or a bit of zest brightens up the entire dish, adding a layer of freshness that complements the hearty flavors.
Oodles more tips, step-by-step recipe photos, info on weird ingredients, and FAQs are all still here. I just tucked 'em out of the way so you can start cooking sooner.
For real, I could have just named this damn website lentil soup dot com because I can't stop writing recipes about them. But for a minute, let's just pretend you want something milder tasting than Lebanese lentil soup, red lentil dahl, or arhar dal, and you want something with simpler ingredients than Turkish Ezogelin (these are ALL lentil soups I share on the site).
Have you ever found yourself craving something deeply satisfying, nourishing, and bursting with flavors, yet simple enough to whip up without having to venture out into this cold strange world for more dang ingredients? That's where this Mexican lentil soup comes into your heart to play its lentil soup bugle all over the friggin place.
Lentejas (lentils in Spanish) make a classic soup with a rich history, offering a taste of Mexican comfort with every spoonful. It's made in one pot, because who has time for extra dishes? Also making it a pretty easy Mexican lentil soup recipe. Ready in under 30 minutes, and it freezes and thaws like a dream, making it perfect for those nights when you are short on time. Go ahead and make this glorious stuff and see why it's one of my older daughter's fave vegan Mexican recipes!
Really enjoyed Lentejas! Used the IP version but since I only had brown lentils the time was reduced to 10m with natural release. Will definitely make again and highly recommended. Thanks!
Jump to:
- Recipe tips tailored to what matters most to you:
- 🥰 Why you'll adore this sopa de lentejas recipe
- 🍅 Ingredients for Mexican Lentil Soup
- 🤯Variations
- 📖 How to make this Mexican lentil soup recipe
- 💡Serving Ideas
- 👉Tips for a perfect bowl of Mexican lentil soup
- 🤷♀️ Recipe FAQs
- ✌️My faves to serve with this sopa de lentejas recipe:
- Lentejas (Mexican Lentil Soup Recipe)
🥰 Why you'll adore this sopa de lentejas recipe
✊ Vegan AF and GF: Like all of the vegan soup recipes, this is 100% plant-based, making it a win for animals and your dinner table. There is No chicken broth or bouillon to be found in this Mexican lentil soup! It's one of my easiest gluten-free recipes too.
🍅 Rich and Robust Flavor: Think long and hard about what's your favey thing about a great soup.The secret to its deep, rich flavor? I mean, unless your fave soup is Turkish yogurt soup, it's this: the combination of fresh tomatoes and garlic cooked just right to release their natural sweetness and umami. This recipe comes packing!
Tested and Approved Worldwide. This isn't just a lentejas recipe I shared to the internet after I thought it up in a fever dream/fugue state. Like all of my vegan recipes, after I nailed it, it was tested and loved by a massive group of hundreds of recipe testers from every corner of the planet.
I'm on my knees staring weirdly into your eyes, asking you in a soothing voice to be my taste-testing partner in crime. Sign up for the recipe testing crew and get early access to new recipes before they're published.
🍅 Ingredients for Mexican Lentil Soup
Onions, Carrots and Celery
The classic combination of onions (cebollas), carrots (zanahorias), and celery (apio) serves as the foundational trio in lenteja Mexicana soup-making, known for creating a deep, harmonious base of flavors. In restaurant cooking, we call this base veggie combination mirepoix. Classically, the ratio is 2 parts onions, to one part carrots and one part celery. But I modify this ratio as needed for different soups, like you can see in action in my carrot lentil soup (which is heavier on the carrots), or my vegan chicken noodle soup (which would be weird having a high carrot ratio).
For substitutions, shallots (which I love keeping around to make sambal dabu dabu and tahu goreng with) can replace onions for a milder taste, parsnips can substitute carrots, and fennel can take the place of celery for a similar crunch with a pleasant hint of anise.
Cilantro
Cilantro is, for some reason, a controversial herb. You either hate it or love it. I def. fall into the latter category, and use it in many recipes (vegan banh mi and Filipino coconut milk stew to name a couple). If cilantro isn't your cup of tea, parsley works great in the soup.
Green Lentils
Green lentils, or lentejas verdes, in Spanish are the normal lentil used in authentic Mexican recipes. Of course, the adorable little brown lentils like you use to make Moroccan lentils and harira is also a great option. I wouldn't recommend using red lentils for this soup, as they break down too much, and while deeeeeelish, they will not have the right texture.
Oregano
Dried oregano is essential for nailing the traditional flavor of this comforting Mexican lentejas recipe. Of course, it's important in vegan Italian recipes too, like meatless bolognese and vegan meatballs. But you can use fresh oregano instead of the dried stuff if you have some on hand.
*See the Sopa de Lentejas Mexicana card at the bottom of the page for exact quantities, nutritional info, and detailed cooking directions.
🤯Variations
How to make lentejas with pumpkin
This is such a nice way to serve Mexican lentil soup in the fall. Simply add can add 2 cups of cubed skinned pumpkin (or butternut squash, or unskinned kabocha squash) to the pot at the time you add the potatoes. A pinch of ground cinnamon and a small splash of orange juice towards the end of cooking go great with the sweetness of the pumpkin.
Chipotle Lime Mexican lentil soup
For a smoky twist on the classic Mexican lentils recipe, try adding a spoonful of minced chipotle peppers in adobo sauce and a generous squeeze of lime juice.
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📖 How to make this Mexican lentil soup recipe
Nail this perfectly on your first shot by following these step-by-step instructions with helpful tips. Or you can follow along with the easy-to-print recipe card towards the bottom of this page.
Step One
Start the Base:
Begin by warming the olive oil in a sizable pot or Dutch oven over a medium flame. Wait about a minute and a half until the oil is ready, then toss in the onion, carrot, and celery. Give them a good stir now and then, cooking for five minutes or until the mix softens and the onion looks a bit see-through.
Step Two
Tomato Turn-Up:
Next, toss in the tomato and garlic. Sauté for two more minutes until the tomatoes are soft and the garlic becomes aromatic.
Step Three
Herb & Spice Dive
Now, it's time to add the cilantro, potatoes, lentils, oregano, a dash of salt, some pepper, and your choice of unsalted vegetable stock or water. Turn up the heat to get it bubbling.
Step Four
Simmer Down
Once boiling, pop a lid on, with the pot over medium heat, and leave it be for 20-25 minutes. Peek occasionally, adding more liquid if it's looking a bit dry, until the lentils are soft and the potatoes are fork tender.
Step Five
Hot & Ready
Give the soup a taste test and tweak it with more salt or pepper as you see fit. It should taste full-bodied and rich. Serve up your Lentejas piping hot. Feel free to top each bowl off with a sprinkle of cilantro leaves and a bit of minced green chilies.
💡Serving Ideas
Mexican lentil soup goes great as a part of a fun vegan Mexican feast!
Want a one-stop protein powerhouse? Serve this soup alongside a vegan burrito bowl packed with vegan Mexican rice, plant-based refried beans, just simply glistening with habanero salsa and vegan sour cream.
Otherwise, serve it alongside some ancho chili jackfruit tamales, or mushroom fajitas dripping with vegan nacho cheese sauce. Dairy-free elotes on the side? Surely, my friend. And you can top it off with one of my Mexican vegan desserts like buńuelos while you are at it!
👉Tips for a perfect bowl of Mexican lentil soup
- Rinse Lentils Thoroughly: Rinse the green lentils under cold water to remove any dust or debris and quickly sort through them to pick out any small stones or odd bits is a step that shouldn't be skipped.
- Instant Pot or Slow Cooker method: This Mexican Lentil Soup adapts beautifully! In the Instant Pot, combine all ingredients and cook on high pressure for 15 minutes, followed by a natural release to preserve the lentils' texture and the vegetables' integrity. In a slow cooker, add all ingredients and cook on low for 6-8 hours or on high for 3-4 hours, ensuring the lentils and vegetables become perfectly tender.
- The Finish Touch: One of the easy Mexican lentil recipes, simply adding a splash of fresh lime juice or a bit of zest brightens up the entire dish, adding a layer of freshness that complements the hearty flavors. This little trick is often overlooked but can elevate your soup from good to great, offering a subtle tang that cuts through the richness and highlights the soup's depth.
🤷♀️ Recipe FAQs
Yes, this Mexican lentejas recipe is naturally gluten-free, as it contains no wheat-based products. Always check the labels on your vegetable stock to be sure it's gluten-free.
Add more minced green chilies or a pinch of cayenne pepper to the soup. You can also incorporate diced jalapeños, or a spoonful of nutty, smoky salsa macha, or fermented shatta for extra heat.
Can I use canned lentils instead of dried ones for Mexican Lentil Soup?
Yes, you can use canned lentils. Just reduce the cooking time since canned lentils are already cooked. Add them in the last 10 minutes of cooking to warm through.
🧊 Refrigerating
After the soup has cooled, transfer it into an airtight container. That's how to make lentejas last longer. Now you have a simple hack. The soup will stay fresh in the refrigerator for up to five days. The flavors deepen during this time, making your leftovers even more delicious.
❄️ Freezing
To freeze, let the soup cool completely before portioning it into containers, leaving space at the top for expansion. I like to portion the soup out into amounts that make sense for a single meal, so it's easy to thaw and reheat just what you need when the time comes. Frozen Mexican Lentil Soup can be kept for up to three months. Be sure to label your containers with the date to keep track of storage time.
🌞 Thawing
Thaw the soup overnight in the refrigerator for best results. If you're short on time, you can thaw it on the stovetop in a saucepan with a splash of extra water over low heat, covered with a lid.
🔥 Stovetop Reheating
Pour the soup into a pot and reheat it over medium heat. If the soup has thickened too much during storage, (and now looks more like a Mexican lentil stew instead)add some water or vegetable stock to reach your desired consistency. Stir occasionally until the soup is heated through, which should take about 8 minutes.
⚡️ Microwave Reheating
Transfer the soup to a microwave-safe dish and cover it with a microwave-safe lid or a ceramic plate. Heat on high for two to three minutes, then stir. Continue heating in one-minute intervals, stirring in between, until the soup is thoroughly warmed. This method is great for quick, individual servings.
✌️My faves to serve with this sopa de lentejas recipe:
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Lentejas (Mexican Lentil Soup Recipe)
Ingredients
- 4 teaspoons olive oil
- 1 cup onion diced
- 1 cup carrot diced (about one medium-sized carrot)
- ½ cup celery diced (about one stalk)
- 1 cup tomato diced
- 1 tablespoon garlic minced
- ⅓ cup cilantro chopped
- 1 cup potato peeled and 1 cm. diced
- 1 cup dried green lentils rinsed
- ½ teaspoon oregano
- 1 teaspoon ground coriander
- 1 teaspoon salt or to taste
- ½ teaspoon ground black pepper
- 7 cups unsalted vegetable stock or water
Optional Garnishes:
- Cilantro leaves
- Minced jalapeños
- Lime juice
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. After 90 seconds, when the oil is hot, add the diced onion, carrot, and celery. Cook for 5 minutes, stirring occasionally, until the vegetables start to soften and the onion becomes translucent.
- Add the diced tomato and minced garlic to the pot. Stir well and cook for another 2 minutes, allowing the tomatoes to soften slightly and the garlic to become fragrant.
- Add the chopped cilantro, diced potato, lentils, oregano, salt, black pepper, and unsalted vegetable stock or water. Increase the heat to bring the mixture to a boil.
- Cover the pot, reduce the heat to medium, and let the soup cook for about 20-25 minutes, or until the lentils and potatoes are tender. Add water or stock if it has reduced more than you like.
- Taste the soup and adjust the seasoning with more salt or pepper if needed. The soup should be hearty and flavorful. Serve the lentil soup hot. If you like, garnish each bowl with additional cilantro leaves, minced green chilies, and a squeeze of lime.
Notes
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Gabrielle E. Stollsteimer says
Im going to make this for tonight's dinner! looks so delicious 😋 I might have to add some Cumin to this gem of a recepie!!....Thank you! a sure keeper! Love Lentils!
Adam Sobel says
Awesome! Lemme know how you end up liking it ❤️
Karen Franks says
I added a drizzle of cashew sour cream and a few squirts of Cholula to my bowl. Delicious recipe!
Elke says
It looks like such a simple recipe, but the flavor is so much bigger! This is quick to make with ingredients you already have in the kitchen. We'll make this again and again.
subo says
Really enjoyed Lentejas! Used the IP version but since I only had brown lentils the time was reduced to 10m with natural release. Will definitely make again and highly recommended. Thanks!
Karen Franks says
This recipe is so delicious and nutritious! I have only had Mediterranean lentil soups in the past. Now that I've enjoyed this recipe, I want to try your Moroccan Tomato Soup (with lentils and chickpeas). 🙂
Dana Cohen says
Perfectly balanced and delicious! This is now a go to recipe for me.
surender says
This Sopa de Lentejas sounds like the perfect cozy meal—easy to make and full of flavor! Can't wait to try it!