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5.0 from 9 votes

Spanish Lentil Soup (Sopa de Lentejas)

This carrot and lentil soup, as well known as Spanish lentil soup or "Sopa de Lentejas", is an amazing one-pot meal to satisfy the whole family. Easy to prepare, healthy, hearty, and delicious, this plant-based lentil soup has everything you need for a busy-weekday meal.

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4 people
Calories: 386 kcal
Course: Main Course
Cuisine: Spanish , Mexican

Ingredients

  • 1 onion
  • 1 leek
  • 2 garlic cloves
  • 1 teaspoon cumin
  • 1 teaspoon sweet paprika
  • 1 teaspoon Coriander
  • ½ teaspoon curry powder
  • 3 large carrots
  • A handful green beans
  • 2 tomatoes
  • 1 cup dried lentils
  • 6 cups vegetable stock or water
  • 2 potatoes
  • 1 tablespoon white vinegar optional
  • 250 g tofu

Instructions

    Cup of Yum
  1. Finely chop the onion and leek and mince the garlic.
  2. Heat some oil to medium heat using a large pot. Add the onion and leek and when they start to soften, add the minced garlic and the spices, and stir until fragrant.
  3. Finely chop the carrots, fresh tomatoes, and green beans and add to the pot. Stir well, cook for a couple of minutes,
  4. Add a little water to deglaze the pan if needed.
  5. Add the lentils, and combine well with the rest of the ingredients.
  6. Pour the vegetable stock, bring to a simmer, and leave cooking for about 20 minutes.
  7. Add the potatoes and keep cooking until the lentils and potatoes are tender.
  8. Drizzle some white vinegar to enhance the flavors and serve with some bread or pan-fried tofu.
Tofu
  1. To prepare the tofu, drain any excess water and cut it into small cubes.
  2. Using an airtight container, marinade with soy sauce, sweet paprika, and maple syrup. Mix well (shake the airtight container) and leave for about 10 minutes.
  3. Add some oil to a non-stick pan and cook until the tofu cubes are golden brown.
  4. Serve on top of the Lentil Soup

Nutrition Information

Calories 386kcal (19%) Carbohydrates 68g (23%) Protein 22g (44%) Fat 4g (6%) Saturated Fat 0.5g (3%) Polyunsaturated Fat 2g Monounsaturated Fat 1g Sodium 1469mg (61%) Potassium 1336mg (38%) Fiber 21g (84%) Sugar 11g (22%) Vitamin A 10934IU (219%) Vitamin C 40mg (44%) Calcium 171mg (17%) Iron 7mg (39%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 386

% Daily Value*

Calories 386kcal 19%
Carbohydrates 68g 23%
Protein 22g 44%
Fat 4g 6%
Saturated Fat 0.5g 3%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 1g 5%
Sodium 1469mg 61%
Potassium 1336mg 28%
Fiber 21g 84%
Sugar 11g 22%
Vitamin A 10934IU 219%
Vitamin C 40mg 44%
Calcium 171mg 17%
Iron 7mg 39%

* Percent Daily Values are based on a 2,000 calorie diet.

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