Mexican Lentil Soup


Mexican Lentil Soup

Your kids will love making this soup with you! It is a fan favorite in our parent child cooking classes. Lentils are highly nutritious and you won't even notice there is no meat with lentil's high protein and fibre content. Change up the sweet potatoe for carrot or squash if those are in season or in your fridge.
Servings: 7



  • 1 tbsp olive oil
  • 1 cup (eacdiced onions diced celery, and diced red bell peppers.
  • 1 tsp minced garlic
  • 1 cup peeled cubed sweet potatoes (small cubes)
  • 2 tsp (each chilli powder and ground cumin
  • 1 tsp (eacgroup coriander and dried oregano
  • ½ tsp ground cinnamon
  • 3 cups reduced-sodium vegetable broth
  • 1 can 14 oz/398mL fire-roasted diced tomatoes (with liquid)
  • 3 tbsp smoky barbecue sauce
  • ½ tsp (eacsea salt and freshly ground black pepper
  • 1 can 19oz/540 mL lentils, drained and rinsed
  • 2 to 3 tbsp minced fresh cilantro
  • Diced Avocados and/or Greek yogurt or sour cream for topping optional


  • Method:
  • Heat olive oil in a large soup pot over medium heat.
  • Add onions, celery, bell peppers, and garlic.
  • Cook and stir until vegetables begin to soften, about 5 min.
  • Add sweet potatoes, chili powder, cumin, coriander, oregano, and cinnamon. Mix well.
  • Add broth, tomatoes with their liquid, barbecue sauce, salt and pepper.
  • Bring soup to a boil. Reduce heat to low, cover and simmer for 20 minutes. Stir in lentils and simmer for 5 more minutes.
  • Remove soup from heat.
  • Using an immersion blender, puree about half the soup using quick pulses, so its still a bit lumpy but appears thicker.
  • Stir in cilantro. Serve with diced avocados or dollop of greek yogurt/sour cream.


Tip: Try using carrots or butternut squash instead of sweet potatoes!