My husband loves this Lentil Soup Recipe Delicious and Healthy! Sopa de Lentejas
My husband loves this Lentil Soup Recipe Delicious and Healthy! Sopa de Lentejas is a easy Mexican recipe that serves 4. 350 calories per serving. Recipe by Love Kari Cooking on YouTube.
Prep: 20 min | Cook: 45 min | Total: 1 hr 15 min
Cost: $17.29 total, $4.32 per serving
Ingredients
- 1 tablespoon Olive Oil (for sautéing the aromatics)
- 1 clove Garlic (minced)
- 0.5 small White Onion (diced)
- 1 Jalapeño (seeded if less heat, diced)
- 2 Roma Tomatoes (diced)
- 1 pound Lentils (washed and drained)
- 8 cups Chicken Broth (can substitute with water or vegetable broth)
- 2 tablespoons Tomato Bouillon Paste (adds depth of flavor)
- 2 Carrots (peeled and diced)
- 1 small bunch Fresh Cilantro (chopped)
- 1 Avocado (sliced for topping)
- 0.25 cup Queso Fresco (crumbled, optional topping)
- 2-3 Corn Tortillas (warmed, for serving)
Instructions
Prepare Ingredients
Rinse the lentils under cold water until the water runs clear. Mince the garlic, dice the onion, jalapeño, tomatoes, carrots, and chop the cilantro.
Time: PT10M
Sauté Aromatics
Place the large pot over medium heat, add 1 tablespoon olive oil, then add the minced garlic, diced onion, and jalapeño. Fry, stirring constantly, for about 1 minute until fragrant.
Time: PT2M
Temperature: medium heat
Cook Tomatoes
Add the diced Roma tomatoes to the pot and continue cooking for 2 minutes, stirring, until the tomatoes release their juices.
Time: PT2M
Temperature: medium heat
Add Lentils and Liquid
Stir in the washed lentils, pour in 8 cups of chicken broth (or water/vegetable broth), and add 2 tablespoons tomato bouillon paste. Mix well.
Time: PT1M
Temperature: medium heat
Simmer Lentils
Bring the mixture to a gentle boil, then reduce to a low simmer, cover the pot, and cook for 30 minutes, stirring occasionally.
Time: PT30M
Temperature: low simmer
Add Carrots and Cilantro
After the lentils are nearly tender, add the diced carrots and chopped cilantro. Cover and continue to simmer for another 10 minutes.
Time: PT10M
Temperature: low simmer
Finish and Serve
Taste the soup and adjust salt or pepper if needed. Ladle into bowls, top each serving with sliced avocado, crumbled queso fresco, and a warm corn tortilla on the side.
Time: PT2M
Nutrition Facts
- Calories
- 350
- Protein
- 10 g
- Carbohydrates
- 45 g
- Fat
- 8 g
- Fiber
- 12 g
Dietary info: Vegetarian (if using vegetable broth), Gluten-Free
Allergens: Dairy
Ingredient Substitutions
- Instead of Olive Oil: Canola oil, Vegetable oil
- Instead of Garlic: Garlic powder (1/8 tsp)
- Instead of White Onion: Yellow onion
- Instead of Jalapeño: Serrano pepper, Green chili
- Instead of Roma Tomatoes: Canned diced tomatoes (1 cup)
- Instead of Lentils: Split peas, Other lentil varieties
- Instead of Chicken Broth: Vegetable broth, Water with bouillon cubes
- Instead of Tomato Bouillon Paste: Tomato paste mixed with a pinch of salt
- Instead of Carrots: Parsnip
- Instead of Fresh Cilantro: Flat‑leaf parsley
- Instead of Avocado: Guacamole
- Instead of Queso Fresco: Feta cheese, Cotija cheese
- Instead of Corn Tortillas: Flour tortillas
Equipment Needed
- Large Pot
- Cutting Board
- Chef's Knife
- Wooden Spoon
- Measuring Spoons
- Measuring Cup
- Ladle
- Serving Bowls
Critical Steps — Do Not Skip
- Sauté aromatics without burning the garlic.
- Add liquid and ensure lentils are fully covered.
- Simmer lentils until tender but not mushy.
Chef Tips from the Video
- Use red split lentils for a faster cooking time (about 20 minutes).
- Toast the cumin or other spices briefly with the aromatics for deeper flavor.
- Finish with a squeeze of fresh lime juice for brightness.
Troubleshooting
Lentils are still firm after the cooking time.
Continue simmering uncovered for 5‑10 more minutes, adding a splash of water if needed.
Soup is too thick.
Stir in additional broth or water, a quarter cup at a time, until desired consistency is reached.
Soup is too salty.
Add a peeled raw potato and simmer for 10 minutes; the potato will absorb excess salt, then remove it.
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze in portion‑size bags for up to 3 months; thaw overnight in the fridge.
Room temperature: Do not store at room temperature; refrigerate promptly.
Make-Ahead Tips
- The soup tastes even better the next day as flavors meld; reheat gently over low heat.
- Prepare toppings (avocado, queso fresco, tortillas) just before serving for freshness.
Frequently Asked Questions
What is the cultural significance and history of Sopa de Lentejas in Mexican cuisine?
Sopa de Lentejas is a traditional Mexican comfort food that dates back to rural households where lentils were an affordable source of protein. It is often served during cooler months and on family gatherings as a hearty, nourishing dish.
What are the traditional regional variations of Sopa de Lentejas in Mexico?
In northern Mexico, the soup may include chorizo or pork for extra richness, while in the south, it often features epazote and a splash of lime. Some coastal versions add seafood or use black beans instead of lentils.
How is Sopa de Lentejas traditionally served in Mexican households?
It is typically served hot in deep bowls, topped with sliced avocado, crumbled queso fresco, and accompanied by warm corn tortillas or tostadas for dipping. A side of fresh lime wedges is also common.
What occasions or celebrations is Sopa de Lentejas associated with in Mexican culture?
While not tied to a specific holiday, Sopa de Lentejas is a go‑to dish for family reunions, post‑celebration leftovers, and everyday meals during the rainy season when a warm soup is especially comforting.
How does Sopa de Lentejas fit into the broader Mexican cuisine tradition?
The soup reflects Mexican cuisine’s emphasis on legumes, fresh herbs, and simple, bold flavors. It showcases the Mexican love for combining pantry staples like lentils with fresh produce and dairy toppings.
What are the authentic traditional ingredients for Sopa de Lentejas versus acceptable substitutes?
Traditional ingredients include brown or red lentils, chicken broth, garlic, onion, jalapeño, tomatoes, carrots, cilantro, avocado, queso fresco, and corn tortillas. Substitutes can be vegetable broth for a vegetarian version, feta for queso fresco, or canned diced tomatoes if fresh are unavailable.
What other Mexican dishes pair well with Sopa de Lentejas?
Pair the soup with Mexican rice, a simple salad of nopales (cactus), or a side of refried beans. For a fuller meal, serve alongside grilled chicken tacos or a fresh pico de gallo.
What are the most common mistakes to avoid when making Sopa de Lentejas?
Common errors include over‑cooking the lentils until they turn mushy, not enough liquid causing the soup to stick, and burning the garlic during the sauté step. Keep the heat medium and stir frequently to prevent sticking.
How do I know when the lentils are perfectly cooked in Sopa de Lentejas?
The lentils should be tender but still hold their shape, offering a slight bite. Test a few with a spoon; they should easily break apart but not dissolve into a puree.
Can I make Sopa de Lentejas ahead of time and how should I store it?
Yes, the soup improves after a night in the refrigerator. Store it in an airtight container for up to 4 days, or freeze in portion‑size bags for up to 3 months. Reheat gently on the stove and add fresh toppings just before serving.
What does the YouTube channel Love Kari Cooking specialize in?
The YouTube channel Love Kari Cooking specializes in easy, home‑cooked Latin American and Mexican recipes, focusing on flavorful, budget‑friendly meals that can be prepared with everyday kitchen tools.
What is the cooking philosophy and style of the YouTube channel Love Kari Cooking?
Love Kari Cooking emphasizes simple, step‑by‑step tutorials, using fresh ingredients and traditional techniques while encouraging home cooks to adapt recipes to their own tastes and pantry supplies.
Last updated: August 26, 2026
