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Lentejas (Mexican Lentil Soup Recipe)
Hearty Mexican Lentil Soup, brimming with tender green lentils, diced veggies, and a simple blend of classic seasonings. Perfectly balanced for a satisfying, nutritious meal that's ready in 30 minutes.
Prep Time
4 mins
Cook Time
4 mins
Total Time
34 mins
Servings: 6 (yield: 2 quarts)
Calories: 193 kcal
Course:
Soup
Cuisine:
Mexican
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 jalapenos
- 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.
Cup of Yum
Notes
- 🌊 Lentil Prep 101
- 🌊
- Rinse green lentils under cold water to remove dust or debris and sort them to remove any stones or bits. This crucial step ensures a clean taste and texture, and ensures no one breaks a toof.
- 🔄 Effortless Cooking
- 🔄
- For an Instant Pot, mix all ingredients and cook under high pressure for 15 minutes, then naturally release to keep the lentils and veggies perfect. Using a slow cooker? Add everything and cook on low for 6-8 hours or high for 3-4 hours for tender perfection.
- 🍋 Citrus Finish
- 🍋
- A dash of fresh lime juice or zest can transform the soup, adding a bright freshness that pairs wonderfully with its hearty base. Don't sleep on this simple, yet impactful step to boost the soup's flavor.
Nutrition Information
Calories
193kcal
(10%)
Carbohydrates
32g
(11%)
Protein
10g
(20%)
Fat
3g
(5%)
Saturated Fat
0.5g
(3%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Sodium
430mg
(18%)
Potassium
660mg
(19%)
Fiber
12g
(48%)
Sugar
4g
(8%)
Vitamin A
3886IU
(78%)
Vitamin C
16mg
(18%)
Calcium
58mg
(6%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6(yield: 2 quarts)
Amount Per Serving
Calories 193
% Daily Value*
| Calories | 193kcal | 10% |
| Carbohydrates | 32g | 11% |
| Protein | 10g | 20% |
| Fat | 3g | 5% |
| Saturated Fat | 0.5g | 3% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 430mg | 18% |
| Potassium | 660mg | 14% |
| Fiber | 12g | 48% |
| Sugar | 4g | 8% |
| Vitamin A | 3886IU | 78% |
| Vitamin C | 16mg | 18% |
| Calcium | 58mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.