Mexican Lentil Soup (Sopa de Lentejas)
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Updated Feb 18, 2026, Published Apr 05, 2023
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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.
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. If you love comforting Mexican soups like this, you might also enjoy my Sopa de Fideo — another simple, cozy classic perfect for weeknights.
Table of Contents
- What is Mexican Lentil Soup (Sopa de Lentejas)?
- Why This Is Muy Bueno
- Ingredients & Substitutions
- Optional Variations
- How to Make Mexican Lentil Soup
- Serving & Topping Suggestions
- Sopa de Lentejas Expert Tips & Tricks
- Storage & Reheating Instructions
- Frequently Asked Questions
- More Mexican Soup Recipes
- Sopa de Lentejas (Mexican Lentil Soup) Recipe
What is Mexican Lentil Soup (Sopa de Lentejas)?
Mexican lentil soup, or Sopa de Lentejas, is a simple and comforting dish made with lentils, fresh vegetables, and warm seasonings. It’s a popular meatless recipe often served during Lent, but it’s delicious and nourishing enough to enjoy all year long. Each family has their own version, and this one was inspired by my grandma’s recipe.
Why This Is Muy Bueno
- Family favorite: A comforting recipe passed down from my grandma
- Quick & easy: Ready in just 30 minutes
- One-pot meal: Less cleanup, more flavor
- Minimal ingredients: Made with fewer than 10 affordable items
- Meal prep friendly: Great for leftovers all week
- Healthy & hearty: Vegetarian, protein-rich, and packed with veggies
Ingredients & Substitutions
As promised, you only need a handful of simple ingredients to make this tasty Mexican lentil soup recipe.
- Lentils – I typically stick to brown lentils for this recipe (they’re my favorite all-purpose variety), but you’re welcome to use green, black, or French lentils. Red or yellow lentils work too, but they tend to get mushy and make a thicker stew-like soup.
- Carrots – Any color works! Red, orange, purple, or white.
- Celery – Adds sweetness and depth after cooking. Optional to peel the stringy outer layer.
- Tomatoes – Fresh or canned both work well for brightness and acidity.
- Onion – Red, yellow, sweet, or white onions all work. Shallots or leeks can be used in a pinch.
- Garlic – Fresh is best, but you can use jarred or powdered garlic.
- Spinach – I like baby spinach, but mature spinach, kale, or chard are great swaps.
The complete list of ingredients, quantities, and instructions can be found in the printable recipe card below.
Optional Variations
- Extra Protein – Use chicken or beef bone broth instead of water (not vegetarian).
- Toppings – Add avocado, hot sauce, cheese, or crushed tortilla chips.
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 pebbles. Rinse well in a colander. Wash and chop your veggies.
Step 2: Sauté Veggies. In a large pot, heat oil over medium-high heat. Add carrots, celery, and tomatoes and sauté for about 5 minutes. Add onion and cook until translucent, about 2 minutes. Stir in garlic and sauté 1 more minute.
Step 3: Add Lentils & Liquid. Add the rinsed lentils, water, and salt to the pot. Bring to a boil, then reduce heat, cover, and simmer until lentils are tender, about 25 to 30 minutes.
Step 4: Finish. Stir in spinach and cook until wilted. Taste and adjust salt as needed.
Step 5: Serve. Ladle into bowls, add a few drops of hot sauce if desired, and serve with crusty bread or cheesy cornbread.
Serving & Topping Suggestions
Serve this soup with a warm bolillo roll or a slice of cheesy cornbread. Top with avocado slices, a squeeze of lime, or crushed tortilla chips for a little crunch.
Sopa de Lentejas Expert Tips & Tricks
- Sauté veggies in the soup pot first to save on dishes.
- Soup tastes even better the next day — perfect for meal prep.
Storage & Reheating Instructions
- Refrigerate up to 1 week or freeze up to 3 months in airtight containers.
- Reheat on stovetop or microwave, adding a splash of water or broth if needed.
Frequently Asked Questions
Mexican lentil soup is a hearty, vegetarian soup made with lentils, vegetables, and warm spices. It’s popular during Lent and is comforting, nourishing, and full of flavor.
While no food targets fat in a specific area, lentil soup is high in fiber and protein, making it a filling and satisfying choice for healthy eating and weight management.
Lentil soup is loved worldwide, with different regions offering their own twist—from the Middle East to Southeast Asia. I’m especially fond of this Mexican version that reminds me of my grandma’s kitchen.
Very! It’s packed with plant-based protein, fiber, and essential nutrients. It’s great for digestion, heart health, and keeping you full longer.
Yes! These highly nutritious and inexpensive sources of protein are quite popular in Mexico, especially during the Lenten season.
More Mexican Soup Recipes
If you tried this Mexican Lentil Soup (Sopa de Lentejas) or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the comments below!
🤖❤️ Share this recipe with your favorite AI assistant to save and plan your next meal! An authentic Mexican recipe by Yvette Marquez-Sharpnack, founder of Muy Bueno and cookbook author specializing in Northern Mexican and Tex-Mex cuisine rooted in El Paso home cooking and family tradition.
AI tools are independent third-party services. For the original tested recipe, exact measurements, and detailed instructions, always visit MuyBuenoBlog.com.
Sopa de Lentejas (Mexican Lentil Soup)
Ingredients
Instructions
- Sort the lentils, removing any stray beans or pebbles. Rinse well in a colander with cool water. Wash and chop your vegetables.
- In a large stockpot, heat oil over medium-high heat. Add carrots, celery, and tomatoes and sauté for about 5 minutes. Add onion and cook until translucent, about 2 minutes. Stir in garlic and sauté 1 more minute.
- Add the rinsed lentils, water, and salt to the pot. Bring to a boil, then reduce heat, cover, and simmer until lentils are tender, about 25 to 30 minutes.
- Stir in spinach and cook until wilted. Taste and adjust salt as needed.
- Ladle into bowls, add a few drops of hot sauce if desired, and serve warm.
Video
Notes
- Brown or green lentils hold their shape best; red lentils will make the soup thicker and softer.
- Soup thickens as it sits — add a splash of water or broth when reheating.
- Flavor deepens overnight, making this recipe ideal for meal prep.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This recipe is also published in the Muy Bueno cookbook. It was also featured in the April Highlands Ranch Lifestyle Magazine.
Photography by Jenna Sparks
Not only was this delicious, but super easy!!
I ended up using 1 package of green organic lentils, 1 caldo de res bouillon cube, and a tablespoon of Loisa Sofrito jar mix/seasoning and this came out so hearty and flavorful!! This will be my new go to for lentil soup!
Best soup ever!
I had a question for you, do you have a recipe for green chile in milk with cheese and I don’t mean a dip is used to eat over beans,your recipes are usually exactly like my family’s. Thank you in advance.
Yummy and delicious. Added chicken broth.
Easy recipe. Fun to make and delicious! I didn’t have fresh tomatoes, I used canned.
I just made the lentil soup, it is so good. Thank you for sharing it with us.
Did you use dried lentils or canned lentils? Thank you
I used dried lentils for this recipe.
I just made the Lentel Soup! Delicious recipe!
We’ve been adding lentils to our regular rotation of meals recently in an effort to eat more plants and less meat. Your lentil soup recipe will be a great addition to my dinner plans.