Did you know a single serving of lentejas, the beloved Mexican lentil soup, can give you 10 grams of plant-based protein1? This dish is a staple in Mexican cuisine. It’s made from many flavorful ingredients that make it a satisfying meal. Let’s explore what makes lentejas so special.
Lentils are at the heart of lentejas. Red lentils can get too mushy if cooked too long2. But brown or green lentils are the best choice for this soup2. These lentils give the soup a firm texture and a rich flavor.
The recipe calls for 1 cup of dry lentils, which need to be rinsed and cleaned before cooking3.
Lentejas also includes a variety of vegetables. These include Roma tomatoes, onion, jalapeño, garlic, carrots, and potatoes1. This mix of vegetables, known as a mirepoix, adds a lot of flavor to the soup2. The recipe uses 2 Roma tomatoes, halved3, and half a medium onion, either white or yellow3, along with 2 cloves of garlic3.
The recipe also includes various seasonings. These include ¾ teaspoon of kosher salt3, ¼ teaspoon of black pepper3, and ¼ teaspoon of dried Mexican oregano3. Dried oregano is key for the authentic taste of Mexican lentil soup2. A small cube of chicken bouillon can also be added for more flavor3.
Key Takeaways
- Lentejas, or Mexican lentil soup, is a traditional and affordable dish made from brown or green lentils, vegetables, and Mexican spices.
- The primary ingredients include lentils, Roma tomatoes, onion, jalapeño, garlic, carrots, potatoes, cilantro, broth, and seasonings like salt, pepper, and Mexican oregano.
- Lentils provide a protein-rich and nutrient-dense base for this comforting meal, while the blend of vegetables and spices creates a flavorful soup.
- The recipe can be customized with additional ingredients like chicken bouillon, smoked paprika, or even pumpkin for a seasonal twist.
- Lentejas is a versatile and nourishing dish that can be enjoyed year-round, offering a satisfying and affordable plant-based option.
Introduction to Lentejas
Lentejas, or Mexican lentil soup, is a favorite in Mexican cooking. It’s a filling soup made with lentils, veggies, and spices. This mix creates a meal that’s both nourishing and tasty4.
Lentejas is great for those who love vegetarian meals. It’s full of nutrients and is very comforting5.
Lentils: The Heart of Lentejas
Lentils are the main ingredient in lentejas4. Brown or green lentils work best, as red lentils can get too soft5. They cook until they’re tender, which takes about 40 minutes5.
Adding a ham bone can make the soup even better. The bone’s collagen thickens the broth the next day5.
Aromatic Base for Flavor
The soup starts with a mix of tomatoes, onion, jalapeño, and garlic, called the sofrito5. This blend is cooked until it turns into a thick paste. This paste adds a lot of flavor to the soup5.
Lentejas is a hearty, comforting meal. It shows how versatile lentils are in Mexican cooking4. It’s full of protein, fiber, and vitamins, proving the value of simple, healthy ingredients5.
“Lentejas is a beloved and traditional dish in Mexican cuisine, offering a nourishing and comforting meal that is naturally vegetarian and packed with essential nutrients.”
Key Ingredients in Lentejas
The heart of lentejas, or lentil soup, is a mix of healthy ingredients. Brown or green lentils are at the core, offering protein and fiber6. The recipe also includes Roma tomatoes, onion, jalapeño, garlic, carrots, potatoes, and cilantro. These ingredients blend to create a comforting and satisfying meal7.
The soup is flavored with chicken or vegetable broth and seasoned with salt, black pepper, and Mexican oregano7. You can add more veggies like calabacitas, celery, green beans, or peas. Spices like cloves, cinnamon, or cumin can also be used for extra flavor7. This makes lentejas a favorite in Mexican cooking, as it can be customized to taste.
Lentil Nutrition
Lentils, the main ingredient in lentejas, are packed with nutrients6. A half-cup of cooked lentils has 12 grams of protein and lots of fiber, iron, and vitamins6. With lentils and fresh veggies, lentejas is a healthy and filling meal choice.
| Ingredient | Amount |
|---|---|
| Brown or Green Lentils | 1 lb. |
| Roma Tomatoes | Varied |
| Onion | 1 |
| Jalapeño | 1 |
| Garlic | Varied |
| Carrots | Varied |
| Potatoes | Varied |
| Cilantro | 1 bunch |
| Broth (Chicken or Vegetable) | Varied |
| Salt | To taste |
| Black Pepper | To taste |
| Mexican Oregano | To taste |
The ingredients in lentejas, or Mexican lentil soup, make it a nutritious and tasty dish7. With lentils, veggies, and spices, lentejas is a hearty and adaptable meal that celebrates Mexican flavors786.
Lentil Varieties
Brown or green lentils are the best for making lentejas, the traditional Mexican lentil soup9. They have a firm texture and strong flavor. This makes them perfect for the long cooking time needed for the soup9. Red lentils get too soft when cooked for a long time, so they’re not the best choice for lentejas10.
Lentils come in four main types: brown, green, red/yellow, and specialty9. Green lentils can be Laird, Richlea, or Eston, based on size9. Black beluga lentils look like caviar and are packed with antioxidants9. French green lentils are small and full of iron and magnesium9.
Puy lentils are from France and are known for their quality and nutrition9. Regular lentils are common in North America. They’re great for soups, stews, and even veggie burgers9.
When cooking lentils, use 2-3 cups of water for every 1 cup of lentils9. Different lentils cook at different times. For example, black beluga lentils take 40-45 minutes, while Puy lentils need 45-55 minutes9. Lentils are quick to prepare and don’t need soaking9.
| Lentil Variety | Cooking Time | Nutritional Benefits |
|---|---|---|
| Black Beluga Lentils | 40-45 minutes | High in antioxidant anthocyanin |
| French Green Lentils | 40-45 minutes | Rich in iron and magnesium |
| Puy Lentils | 45-55 minutes | Exceptional quality, flavor, and nutrition |
| Regular Lentils | 45-55 minutes | Most common type in North America, used for soups and stews |
“Lentils were likely domesticated around 7000 BCE, making them the world’s oldest cultivated legume.”9
Aromatic Base
The heart of a delicious lentejas (Mexican lentil soup) is its aromatic base. This is made by mixing together essential ingredients. You’ll need juicy Roma tomatoes, fragrant onion, spicy jalapeño, and pungent garlic11. Pureeing these into a smooth mix sets a strong base for the soup.
This base is key to bringing out the best in the lentejas dish12. It gives the soup a rich, savory flavor that’s hard to resist. Whether you like it spicy, tangy, or comforting, this base is perfect for showcasing the dish’s unique taste.
Crafting the Aromatic Foundation
To make the aromatic base, just mix these ingredients in a blender or food processor:
- 4-5 Roma tomatoes, diced
- 1 medium onion, roughly chopped
- 1-2 jalapeños, seeds and membranes removed (for less heat)
- 3-4 garlic cloves, peeled
- A pinch of salt and pepper
Blend until smooth and cohesive. This flavorful mix will be the base of your lentejas, adding a rich blend of aromas to every spoonful13.
“The secret to a truly exceptional lentejas lies in the aromatic base. By blending these key ingredients, you unlock a world of flavor that will elevate your Mexican lentil soup to new heights.”
With this aromatic base, you’re ready to make a lentejas dish that will please your senses and warm your soul. Let this flavorful base guide you as you explore the endless possibilities of this comforting Mexican classic.
Cooking Process
Making lentejas, or Mexican lentil soup, is a simple process14. First, rinse the lentils and add them to a pot with broth or water. Bring it to a boil and simmer for 10 minutes14. While it cooks, peel and dice the potatoes and blend tomatoes, onion, and garlic for the base.
After simmering, add the diced potatoes and tomato mixture to the pot. Let it cook for another 15-20 minutes. This makes the lentils and potatoes tender14. The recipe serves 4-6 people and includes ingredients like onion, garlic, carrot, red pepper, potatoes, chorizo, tomatoes, and lentils14.
Finally, adjust the seasoning to taste. This ensures the lentejas are perfectly seasoned and ready to serve14. This traditional Mexican dish is a comforting meal full of plant-based protein and nutrients15.
For a vegetarian or vegan version, skip the chorizo and add more paprika14. Lentejas are versatile and can be enjoyed with bread, tortillas, or quesadillas15.
| Ingredient | Quantity |
|---|---|
| Onion | 1 large or 2 small |
| Garlic cloves | 3 |
| Carrot | 1 large |
| Red pepper | 1 |
| Potatoes (peeled) | 200g |
| Cooking chorizo | 100g |
| Chopped tomatoes | 150g |
| Dried green lentils | 300g |
| Water | 1.3 liters |
Lentejas cook in an Instant Pot for just 5 minutes14. It has a 5 out of 4 vote rating14. This dish is a delicious and nutritious Mexican favorite enjoyed all year15.
Flavor Enhancers
The core ingredients in lentejas already offer a rich flavor. However, adding extra elements can make the dish even better. Lentejas is a traditional Mexican lentil soup that’s full of plant-based protein and lentil nutrition16.
Chicken bouillon adds a savory depth16. Smoked paprika gives a subtle smoky flavor16. Olive oil rounds out the taste16. These ingredients can make your lentejas dish even more delicious and satisfying.
Lentils are great for many dishes, including lentejas17. You can try different types like brown, green, French green, black, and red. Each type has its own flavor and texture for lentejas recipes17.
By trying out these different lentil ingredients, you can make your lentejas unique and special.
Adding chicken bouillon, smoked paprika, and olive oil can really boost the flavor of your lentejas dish16. These ingredients can be added while cooking. This way, they blend together to create a delicious and satisfying dish.
What are lentejas made of?
Lentejas, or Mexican lentil soup, is a hearty and nutritious dish. It’s mainly made of lentils18. These protein-rich19 legumes make the soup satisfying and filling1819.
Lentejas also includes other wholesome ingredients. These add to its rich flavor and texture. You’ll find Roma tomatoes, onion, jalapeño, garlic, carrots, potatoes, cilantro, and seasonings like salt, black pepper, and Mexican oregano1819.
| Ingredient | Quantity |
|---|---|
| Lentils | 1 pound |
| Carrots | 3 cups, diced |
| Red Potatoes | 3 cups, diced |
| Onion | 1 cup, diced |
| Celery | 1 cup, diced |
| Garlic | 2 teaspoons, crushed |
| Jalapeño | 1/4 cup, diced |
| Vegetable Stock/Water | 2 quarts |
| Olive Oil | 2 tablespoons |
This nourishing soup is a favorite in Mexican cuisine. It’s loved by vegans, vegetarians, and meat-eaters18. The mix of ingredients makes it delicious and nutritious. It’s a great choice for those looking for a healthy and affordable meal1819.
“Lentejas is accidentally vegan, suitable for everyone to eat. This recipe is noted as very economical to make.”18
Variations and Toppings
Lentejas, a traditional Mexican lentil dish, can be made in many ways20. You can add diced bell peppers, zucchini, or other veggies to the soup21. It’s also great with toppings like crumbled queso fresco, fresh lime, sliced avocado, or hot sauce. This lets everyone make the soup their own way.
Depending on where you are, lentejas can taste different21. Recipes from Colombia, Mexico, Spain, Argentina, and Cuba use unique spices and proteins21. To make lentejas, you’ll need a 6-quart stockpot, a saucepan, and some basic kitchen tools.
For a vegan version, use green, brown, or red lentils with plantain, avocado oil, and spices21. Add a crispy plantain and green onion crumble for extra crunch.
| Ingredient | Quantity |
|---|---|
| Dried lentils | 1 pound |
| Potatoes | 5 medium |
| Carrots | 2 |
| Celery ribs | 2 |
| Garlic cloves | 3 |
| Boneless pork loin chops | 4 |
| Spanish chorizo | 2 links |
| Spanish virgin olive oil | As needed |
| Ground cumin | To taste |
| Kosher salt | To taste |
| Freshly ground black pepper | To taste |
The lentils need to soak for an hour before cooking20. First, sauté the veggies, pork, and chorizo. Then add water and cooked lentils20. Leftover lentejas can be stored for up to 3 days, but it’s shorter if using chicken broth21. Reheat it in a saucepan for about 5 minutes21.
Lentejas go well with cilantro lime rice, tostones, or warm bread21. It’s also good with fresh veggies, carne asada, or costillas21. Each serving has 260 calories, 47.25g carbs, 19g protein, and 2.39g fat21.
Spaniards often have bean dishes as a first course for lunch20. They usually eat dinner between 9 and 11 p.m20.
Lentejas are very versatile, making it a favorite in Mexican cuisine2021.
Nutritional Benefits
Lentejas, or Mexican lentil soup, is packed with nutrients. It’s made with lentils, which are full of protein, fiber, and vitamins22. Lentils have over 25% protein22. A cup of cooked lentils has 230 calories, 39.9 grams of carbs, 17.9 grams of protein, 0.8 grams of fat, and 15.6 grams of fiber22.
The veggies in lentejas add more fiber, antioxidants, and plant compounds22. Together, lentils and veggies make lentejas a healthy, protein-rich meal.
Lentils: A Nutritional Powerhouse
Lentils are not just high in protein but also in vitamins and minerals. They’re rich in thiamine, niacin, vitamin B6, folate, and more22. They also have lots of fiber, which is good for your gut22.
Lentils have polyphenols that fight inflammation and may stop cancer cells22. Eating lentils can lower heart disease risk by improving cholesterol and blood pressure22.
Even though lentils have some antinutrients, cooking and soaking reduce them22. Lentils are a nutritious, versatile ingredient for a balanced diet.
| Nutrient | Quantity per 100g of Cooked Lentils |
|---|---|
| Protein | 9.02g23 |
| Fiber | 7.9g23 |
| Calories | 116 kcal23 |
| Folate | Excellent source23 |
| Iron | Excellent source23 |
| Manganese | Excellent source23 |
In summary, lentejas are a nutritious, protein-rich dish for a balanced diet. The mix of lentils and veggies makes it a nourishing meal.
Storage and Reheating
Lentejas, or Mexican lentil soup, is great for meal prep because it keeps well24. After cooling, portion it into airtight containers and chill in the fridge for up to 5 days24. To reheat, just put the portion in a pot and warm it over medium heat. Add broth or water if it gets too thick24.
This makes lentejas easy and flexible for any day of the week24. The flavors even get better with time, blending the lentils and veggies together24.
Leftover soup can also be frozen for up to 6 months24. Just thaw it in the fridge overnight and then reheat it on the stovetop or in the microwave24. Lentejas is perfect for busy nights or meal prep days25. It’s packed with plant-based protein, fiber, and vitamins, making it a healthy and tasty choice25.
To keep the soup’s texture and taste right, watch the cooking time and consistency26. Lentils cook differently based on their type26. Tomatoes or vinegar can stop lentils from softening if added too soon26. Adjusting the heat and liquid helps bring back the soup’s fresh taste26.
FAQ
What are lentejas made of?
Lentejas, or Mexican lentil soup, is a mix of brown or green lentils. These lentils are packed with protein and nutrients. The soup also includes Roma tomatoes, onion, jalapeño, garlic, carrots, potatoes, cilantro, and spices like salt, black pepper, and Mexican oregano.
What is the main ingredient in lentejas?
Lentils are the heart of lentejas, or Mexican lentil soup. Brown or green lentils are best because they stay firm and flavorful during cooking.
What other ingredients are used in lentejas?
Besides lentils, lentejas has many other important ingredients. These include Roma tomatoes, onion, jalapeño, garlic, carrots, potatoes, cilantro, and spices. Together, they make a soup that’s both nourishing and tasty.
Can lentejas be customized or enhanced?
Yes, you can make lentejas your own. You can add diced bell peppers, zucchini, or other veggies. You can also top it with queso fresco, lime, avocado, or hot sauce. This way, you can enjoy it just how you like it.
How nutritious is lentejas?
Lentejas is very nutritious. The lentils are full of protein and fiber. The veggies add more nutrients, antioxidants, and plant compounds. So, lentejas is a healthy and filling meal.
Can lentejas be stored and reheated?
Yes, lentejas is great for meal prep. Once it cools, you can store it in airtight containers in the fridge for up to 5 days. To reheat, just warm it in a pot over medium heat, adding broth or water if needed.
Source Links
- https://thaicaliente.com/sopa-de-lentejas-mexican-lentil-soup/ – Sopa de Lentejas- Mexican Lentil Soup
- https://cinnamonsnail.com/mexican-lentil-soup/ – Sopa de Lentejas Recipe (Mexican Lentil Soup)
- https://www.isabeleats.com/lentejas-mexican-lentil-soup/ – Lentejas (Mexican Lentil Soup)
- https://sanpasqualskitchen.com/lentejas-con-chorizo-2/ – Lentejas con Chorizo (Spanish Lentil Soup)
- https://spanishsabores.com/lentejas-con-chorizo-recipe-simple-spanish-lentil-soup/ – Lentejas con Chorizo Recipe (Simple Spanish Lentil Soup)
- https://www.muydelish.com/lentil-soup/ – Mexican Lentil Soup
- https://inmamamaggieskitchen.com/mexican-lentil-soup-sopa-de-lentejas/ – Mexican Lentil Soup, or Sopa de Lentejas
- https://food52.com/recipes/38323-lentejas-mexican-lentil-stew – Lentejas (Mexican Lentil Stew) Recipe on Food52
- https://ohmyveggies.com/a-comprehensive-guide-to-lentils/ – Guide to Lentils
- https://www.easycheesyvegetarian.com/different-types-of-lentils/ – What are the Different Types of Lentils? (and what are they good for?)
- https://thewanderlustkitchen.com/indian-red-lentil-dal/ – Indian Red Lentil Dal
- https://www.loveandlemons.com/best-lentil-soup/ – Lentil Soup – Love and Lemons
- https://soupchick.com/sopa-de-lentejas-recipe/ – Easy Sopa De Lentejas Recipe – Tranditional Spanish Dish
- https://www.feistytapas.com/2017/04/instant-pot-spanish-lentil-soup-lentejas-d1/ – Instant Pot Spanish Lentil Soup (Lentejas)
- https://everydaylatina.com/instant-pot-jalapeno-bacon-lentils/ – Mexican Lentil Soup (Sopa de Lentejas)
- https://www.daringgourmet.com/misir-wat-ethiopian-spiced-red-lentils/ – Misir Wat (Ethiopian Spiced Red Lentils)
- https://cookieandkate.com/perfect-lentils-recipe/ – How to Cook Lentils
- https://www.thefieryvegetarian.com/lentejas-spanish-lentil-stew/ – Traditional Lentejas (Spanish Lentil Stew) – The Fiery Vegetarian
- https://www.sipsnibblesbites.com/sopa-de-lentejas/ – Sopa de Lentejas – Sips, Nibbles & Bites
- https://www.thespruceeats.com/spanish-lentil-soup-recipe-3083573 – An Easy Recipe for Authentic Spanish Lentil Soup
- https://cocinarepublic.com/sopa-de-lentejas/ – Delicious Sopa De Lentejas with Plantains (Lentil Soup) | Cocina Republic
- https://www.healthline.com/nutrition/lentils – Lentils: Nutrition, Benefits, and How to Cook Them
- https://www.medicalnewstoday.com/articles/297638 – Lentils: Benefits and nutrition
- https://sixhungryfeet.com/easy-carrot-and-lentil-soup-sopa-de-lentejas/ – Spanish Lentil Soup (Sopa de Lentejas) – Six Hungry Feet
- https://asassyspoon.com/potaje-de-lentejas-cuban-lentil-soup/ – Potaje de Lentejas (Cuban Lentil Soup)
- https://www.connoisseurusveg.com/lentil-soup/ – Classic Lentil Soup