Mexican lentil soup

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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 191.4
  • Total Fat: 2.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 304.1 mg
  • Total Carbs: 31.5 g
  • Dietary Fiber: 8.2 g
  • Protein: 12.2 g

View full nutritional breakdown of Mexican lentil soup calories by ingredient
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based on recipe from Chatelaine based on recipe from Chatelaine
Number of Servings: 10


    14 oz (400 g) bag red or green lentils
    1 large onion
    2 green peppers
    3 carrots
    2 celery stalks
    2 jalapeño peppers
    4 large garlic cloves
    1 tbsp (15 mL) olive oil
    8 cups (2 L) water
    5 packets low salt chicken or vegetable bouillon
    1 tbsp (15 mL) chili powder
    2 tsp (10 mL) ground cumin
    1 tsp (5 mL) dried leaf oregano
    1/2 to 1 tsp (2 to 5 mL) salt
    1 tsp (5 mL) ground black pepper


For a heartier consistency, remove about one-quarter of soup and place in bowl of a food processor fitted with a metal blade. Whirl until mixture is puréed. You may need to add a little water if mixture is too thick. Stir purée back into soup.


Wash lentils in a sieve, discarding any twigs and stones. Finely chop onion. Cut red peppers in half, remove seeds and chop into 1/4-inch (0.5-cm) pieces. Peel carrots. Chop carrots and celery into 1/4-inch (0.5-cm) pieces. Core and seed jalapeños, then mince along with garlic.

Heat oil in a large saucepan set over medium-high heat. Add onion, red peppers, carrots, celery, jalapeños and garlic. Stir-fry until vegetables are slightly soft, about 8 minutes. Stir in lentils, broth, chili powder, cumin, oregano, 1/2 teaspoon (2 ml) salt and pepper. Bring mixture to a boil, stirring often. Cover and reduce heat to medium-low. Simmer until lentils and vegetables are tender, from 30 to 40 minutes. Taste and add more salt and seasonings, if needed.

Serve hot with a crusty baguette. Soup will keep well, covered, in the refrigerator up to 3 days or in the freezer up to 3 months.

Serving Size: makes 8-10 servings

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