Description
Mexican Lentil Soup brings warmth and comfort to dinner tables across regions. Spices and legumes blend seamlessly, offering a nutritious meal that connects culinary traditions with home-cooked satisfaction.
Ingredients
Scale
- 4 cups vegetable broth
- 1 cup dry lentils, rinsed and picked over
- 1 (14.5 oz / 411 g) can diced tomatoes
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 medium carrot, diced
- 1 medium red bell pepper, diced
- 1 cup corn kernels (fresh, canned, or frozen)
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp chili powder
- ¼ tsp cayenne pepper (optional, for heat)
- Salt and black pepper, to taste
- ½ cup chopped fresh cilantro
- Juice of 1 lime
- Sliced avocado
- Crushed tortilla chips
- Shredded cheese (if not vegan)
- Extra lime wedges
Instructions
- Sauté Aromatics: Warm olive oil in a large pot over medium heat, combining onion, garlic, carrot, and bell pepper. Cook until vegetables soften and release their fragrant essence, approximately 5-6 minutes.
- Spice Infusion: Sprinkle cumin, smoked paprika, chili powder, and cayenne pepper into the vegetable mixture. Stir continuously to allow spices to bloom and intensify their flavors for 1-2 minutes.
- Liquid Foundation: Add diced tomatoes and vegetable broth, stirring to create a harmonious base. Introduce lentils and bring the mixture to a rolling boil, then reduce heat to a gentle simmer.
- Simmer and Develop: Cover the pot and let the soup simmer for 20-25 minutes, occasionally stirring to prevent sticking. Verify that lentils reach a tender, creamy consistency.
- Final Flourish: Fold in sweet corn kernels and freshly chopped cilantro during the last 5 minutes of cooking. Remove from heat and brighten the soup with a vibrant squeeze of lime juice.
- Presentation: Taste and adjust seasoning with salt and pepper. Ladle into serving bowls and garnish with optional toppings like avocado slices, crispy tortilla chip fragments, or a sprinkle of shredded cheese.
Notes
- Spice Bloom Technique: Toast spices briefly before adding liquids to unlock deeper, more complex flavor profiles and enhance overall aromatic intensity.
- Lentil Texture Mastery: Monitor lentil cooking time carefully to prevent overcooking, which can result in mushy texture; aim for tender yet slightly firm consistency.
- Vegetable Sauté Strategy: Ensure vegetables are uniformly chopped for consistent cooking and allow sufficient time for caramelization to develop rich underlying flavors.
- Dietary Adaptation Flexibility: Easily transform this soup into vegan, gluten-free, or low-sodium version by substituting ingredients like dairy-free cheese, using low-sodium broth, or adding protein alternatives such as quinoa or additional beans.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Mexican
Nutrition
- Serving Size: 7
- Calories: 150
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 4 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 8 g
- Protein: 7 g
- Cholesterol: 0 mg