Sopa de Lentejas
This plant-based, fiber-full recipe is simple to prepare and the ideal way to cozy up on a cool day.
Ingredients
- 2 tablespoons canola or vegetable oil
- 1 medium onion peeled and diced
- 2 medium carrots peeled and diced
- 2 ribs celery peeled and diced
- 2 cloves garlic finely minced
- 1 teaspoon ground cumin
- 7 cups chicken or vegetable stock
- 2 cups dried lentils rinsed
- Salt and ground black pepper to taste
Optional
- 1 cup canned peas
- 1-2 cups cooked chicken shredded or diced
- Fresh cilantro chopped
- Lime wedges
- Queso fresco crumbled
- Chile serrano sliced
- Avocado sliced
- Tortillas
Instructions
- In a large pot, heat 2 tablespoons of canola oil over medium heat.
- Add the diced onion, carrots, and celery (and peas, if using). Cook for 5–7 minutes, stirring occasionally, until the vegetables begin to soften and the onion becomes translucent.
- Stir in the minced garlic and ground cumin. Cook for 1–2 minutes, until fragrant.
- Add the chicken and/or vegetable stock to the pot.
- Rinse the lentils well, then add them to the pot right after you add the stock. Stir to combine.
- Bring to a boil, then reduce the heat to low and let the soup simmer uncovered for 25–30 minutes, or until the lentils are tender. If using chicken, add it during the last 5 minutes of simmering. Stir occasionally to prevent sticking.
- Taste and season with salt and black pepper as needed, and add your desired toppings.
Notes
Note that the exact nutritional information varies depending on the ingredients you use. For example, if you use low-sodium stock the sodium content will likely be lower than these nutrition facts state.
Nutrition
Calories: 363kcalCarbohydrates: 51gProtein: 24gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 18mgSodium: 1221mgPotassium: 845mgFiber: 22gSugar: 7gVitamin A: 4712IUVitamin C: 9mgCalcium: 68mgIron: 6mg
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