If you’re looking for a light and hearty vegetarian meal, this Mexican Lentil Soup (Sopa de Lentejas) is the perfect healthy Meatless Monday option. As a complete one-pot meal that feeds 8 to 10 people, can easily be made in 30 minutes, and is packed with protein, fiber, and veggies, this tasty plant-based dish is ideal for busy weeknights.

One serving of Sopa de Lentejas (Mexican Lentil Soup) in a blue and white Mexican pottery talavera bowl.

There’s no better time to warm up with a cozy and hearty bowl of lentil soup than when it’s cold and damp, and winter is dragging on. Inspired by my grandma who often made lentil soup, especially during the Lenten season, this recipe is chock-full of colorful vegetables that will surely help you meet your veggie quota for the day.

What is the origin of lentil soup?

Dating back to 8000 BC, lentil soup can be seen in Greek culture, the Bible, and also Jewish tradition. It has been said that Hippocrates even prescribed lentils for patients with liver ailments.

In the USA, Lentils used to be considered food for the poor. It wasn’t until World War II, when food was scarce, that people took an interest in them again. Nowadays, lentils are a darling of the vegan and vegetarian population. They’re also incredibly popular around the world, especially in the Middle East and Southeast Asia.

Lentils are a great meat substitute, not only because they are so rich and creamy after they are cooked, but also because they are a good source of protein, fiber, and potassium. With a deep, earthy flavor, these little legumes pack quite the punch for your tastebuds.

Add this lentil soup to your Lenten menu and serve with a bolillo or a slice of cheesy cornbread.

Why You’ll Love This Sopa de Lentejas Recipe

With Lent coming to an end, I’ve been raiding my recipe archives for all the vegetarian and vegan meal ideas I can get my hands on. This cozy Mexican soup with lentils is published in the Muy Bueno cookbook and was a favorite of my grandma’s, so making a batch feels like a hug from her. 💛

Aside from tasting like a blast from my flavorful past, this vegetable lentil soup is also quick and easy. I can make a big ol’ batch in just 30 minutes, making it one of my favorite recipes for cold, dark, and hectic weeknights. As an added bonus, it’s made entirely in one pot, making for super easy cleanup. Hooray for moms everywhere!

As if that weren’t enough to love, this yummy pot of flavorful veggie goodness is made with fewer than 10 ingredients. (I told you it was simple!) Even better, since there’s no expensive meat in this easy lentil soup, it’s a super budget-friendly option. Oh, and it’s also ideal for meal-prep. Honestly, what’s NOT to love?

overhead shot of ingredients needed to make Mexican lentil soup on a wooden cutting board.

Ingredients & Substitutions 

As promised, you only need a handful of simple ingredients to make this tasty Mexican lentil soup recipe. Here’s what to grab:

  • Lentils – While I typically stick to brown lentils for this recipe (they’re my favorite all-purpose variety), you’re welcome to swap with green, black, or French lentils. Any of these varieties do a great job of holding their shape during cooking. You can also use red or yellow lentils if that’s all you have on hand, but these quick-cooking varieties have a tendency to get a little mushy and will turn this Mexican soup into more of a stew.
  • Salt – For seasoning. Feel free to swap in vegetarian bouillon powder if you prefer.
  • Olive Oil – Just your basic cooking oil is perfect here. You’re also welcome to swap in any other heart-healthy oil (e.g. avocado) if you prefer.
  • Carrots – You can use any color (red, orange, purple, or white) here. You’re also welcome to swap in parsnips instead.
  • Celery – While celery tastes pretty earthy and bland when raw, it adds a lovely bit of sweetness and dimension when cooked. Feel free to peel the stringy outer layer if you like, though I find that it softens enough to become indetectable when cooked.
  • Tomatoes – For brightness and acidity. Feel free to swap in canned tomatoes if needed.
  • Onion – You’re welcome to use red, yellow, sweet, or white onions here. You can also trade in shallots or even thinly sliced and well-rinsed leeks if you prefer!
  • Garlic – Fresh is best, but feel free to use about 1/2 teaspoon of jarred minced garlic or 1/4-1/2 teaspoon of garlic powder instead.
  • Spinach – I like using baby spinach so I don’t have to prep and remove the tough stems, but mature spinach will also work. You’re also welcome to swap in the leafy greens of your choice like kale or chard.

How To Make Mexican Lentil Soup

This quick and easy vegan lentil soup will be ready for eating in just 30 minutes. Here’s how to make it:

Step 1: Prep. Sort the lentils by removing any stray beans or foreign pebbles that may be present. Rinse lentils in a colander with cool water. Wash and chop veggies.

Step 2: Simmer Lentils. Bring a pot of salted water to a boil. Add the rinsed lentils and lower the heat. Cover and simmer until the lentils are almost tender, about 15 minutes.

Step 3: Sauté Veggies. Heat oil in a separate large skillet over high heat. Add carrots, celery, and tomatoes and sauté for about 5 minutes. Next, add the onion and sauté until translucent, about 2 minutes. Add garlic and sauté for 1 minute. Reserve.

Step 4: Assemble. Add the sautéed vegetables to the pot with the lentils and simmer for 15 minutes. Add spinach and mix to wilt. Salt to taste.

Step 5: Serve. Ladle into a big bowl, add a few drops of vinegary hot sauce, and serve with your favorite bread. Enjoy!

Optional Variations

  • Extra Protein – Swap in chicken or beef bone broth for an added dose of protein. (Note, this will make it not vegetarian).
  • Add Toppings – Sliced avocado, hot sauce, a sprinkle of melty cheese, and/or some crushed tortilla chips are all welcome additions.

Expert Tips

  • Cut back on dishes. Consider sautéing the veggies in the soup pot first, then remove them to a serving bowl and reserve them for later.
  • Meal Prep. As with most soups and stews, this lentil Mexican soup is even tastier after a day or two in the fridge. Make a pot on your meal prep day and serve it all week long.

Storage & Heating Instructions

Lentil soup packs well for lunch, and it tastes even better the next day. This soup freezes well in these plastic containers. Mexican lentil soup will keep for up to a week in the refrigerator or can be frozen for up to 3 months.

To reheat, allow to defrost overnight in the refrigerator, then microwave or heat it on the stovetop until heated through and steaming.

Yvette Marquez - Muy Bueno cookbook author and Latina blogger plating Sopa de Lentejas (Mexican Lentil Soup) at the dining table.

Frequently Asked Questions

Do people actually eat lentils in Mexico?

Yes! These highly nutritious and inexpensive sources of protein are quite popular in Mexico, especially during the Lenten season.

Is vegetable lentil soup healthy?

Absolutely! My Mexican lentils soup is packed to the brim with colorful, nutritious veggies and lentils. One roughly 200-calorie serving has a whopping 15 grams of fiber and 13 grams of protein, only 2 grams of fat, and a bunch of good-for-you vitamins and minerals.

Why does my tummy hurt after eating a bowl of lentil soup?

It sounds like your digestive tract might not be used to getting such a big dose of fiber all at once. Consider taking a supplement like Bean-o before eating to prevent any uncomfortable gassy buildup.

More Tasty Mexican Soup Recipes

blue and white bowl of easy vegan lentil soup for lent one a blue and white dinner plate with a side of crusty bread.
Serving Mexican lentil soup with a spoon inside a bowl

Sopa de Lentejas (Mexican Lentil Soup)

4.48 (17 ratings)
This simple and earthy Mexican Lentil Soup (Sopa de Lentejas) is a complete one-pot meal, feeds 8 to 10 people, can easily be made in 30 minutes, and is healthy and hearty packed with protein, fiber, and veggies. This tasty dish is filling and full of flavor yet light and vegetarian.
Print Pin Rate
Yield: 8 to 10 servings
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes

Ingredients

  • 2 cups lentils
  • 10 cups water
  • 1 tablespoon salt
  • 1 tablespoon olive oil
  • 1/2 cup chopped carrots
  • 2 stalks celery, chopped
  • 2 vine-ripened or roma tomatoes, chopped
  • 1/2 cup chopped yellow onion
  • 1 clove garlic, chopped
  • 1 cup coarsely chopped spinach

Instructions 

  • Sort the lentils by removing any stray beans or foreign pebbles that are sometimes present. Rinse lentils in a colander with cool water.
  • Over medium heat, in a large stockpot, bring the water to a boil and add the salt. After the water begins to boil, add the rinsed lentils and lower the heat. Cover and simmer until the lentils are almost tender, about 15 minutes.
  • While the lentils are cooking, heat oil in a large skillet over high heat. Add carrots, celery, and tomatoes and sauté for about 5 minutes. Add onion and sauté until translucent, about 2 minutes. Add garlic and sauté for 1 minute. Reserve.
  • Add sautéed vegetables and simmer for 15 minutes. Add spinach and mix. Salt to taste.
  • Serve soup in a bowl, add a few drops of hot sauce, and enjoy!

Notes

  • Ladle the soup into a bowl and serve with a bolillo or a slice of cheesy cornbread.
  • Garnish with a few drops of hot sauce, and enjoy.
  • Mexican lentil soup will keep for up to a week in the refrigerator or can be frozen for up to 3 months.
  • To reheat, allow to defrost overnight in the fridge then microwave in 30-second bursts (stirring between each) or heat in a saucepan on the stovetop. Add a splash of water or broth as needed.
Expert Tips
  • Use chopped frozen onions to cut back on prep. As a bonus, you won’t have to deal with any teary eyes!
  • Cut back on dishes. Consider sautéing the veggies in the soup pot first, then remove them to a serving bowl and reserve them for later.
  • Meal Prep. As with most soups and stews, this lentil Mexican soup is even tastier after a day or two in the fridge. Make a pot on your meal prep day and serve it all week long.
  • Proper storage for your soup is essential to maintain the flavor and quality of your food. Lentil soup packs well for lunch, and it tastes even better the next day. This soup freezes well in these plastic containers.
Optional Variations
  • Extra Protein – Swap in chicken or beef bone broth for an added dose of protein. (Note, this will make it not vegetarian).
  • Add Toppings – Sliced avocado, hot sauce, a sprinkle of melty cheese, and/or some crushed tortilla chips are all welcome additions.
Calories: 199kcal, Carbohydrates: 32g, Protein: 13g, Fat: 2g, Saturated Fat: 1g, Sodium: 902mg, Potassium: 592mg, Fiber: 15g, Sugar: 3g, Vitamin A: 1963IU, Vitamin C: 9mg, Calcium: 48mg, Iron: 4mg
Author: Yvette Marquez
Course: Appetizer, Main Course
Cuisine: American

Originally published: March 2018. This recipe is also published in the Muy Bueno cookbook. And guess what? It was featured in the April Highlands Ranch Lifestyle Magazine. 

Photography by Raemi Vermiglio