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overhead view of sopa de lentejas with plantain and green onion crumble
Olga

Delicious Sopa De Lentejas with Plantains (Lentil Soup)

5 from 1 vote
Look no further than a bowl of sopa de lentejas! This hearty soup is packed with nutritious green lentils, sweet plantains, tangy diced tomatoes, and a blend of rich spices. And if you really want to take your soup to the next level, don't forget to add the optional crispy plantain and green onion crumble - trust me, it's so worth it!
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Prep Time 10 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 15 minutes
Servings: 8 people
Course: Dinner, Lunch, Main Course, Soup
Cuisine: Colombian, Latin
Calories: 260
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Spices
  • 1 tbsp Cumin Powder
  • ¼ tsp Coriander
  • ¼ tsp Freeze Dried Oregano fresh oregano or dried oregano
  • ½ tsp Onion Salt
  • ½ tsp Salt
Liquid
  • 1 32oz Vegetable Broth
  • 4 cups Purified Water
  • 1 can Diced Tomatoes 14.5 oz can
Dry Ingredients
  • 2 cups Dried Green Lentils
  • 1 Green Plantain
Crispy Plantain and Green Onion Crumble (Optional)
  • 1 Green Plantain
  • 1 Green Onion
  • 1 tbsp Avocado Oil
  • 1 tsp Fresh Lime Juice
  • 1 pinch Onion Salt

Equipment

  • 6 Quart Stockpot or Ceramic Pot
  • 1 Wooden Cutting Board
  • 1 Chef Knife or Paring Knife
  • 1 Microplane

Method
 

  1. Prep:
    1. Clean and rinse the green onions. Dice the green plantains and green onions.
    2. Soak the lentils in filtered water.
    Step 1
    In the pot, sauté the plantains on medium-high heat for a minute or two to get a nice caramelized color. Add the chopped green onions and cook for 1-2 minutes.
    Then, reduce the heat and add the spices, salt, diced tomatoes, and bay leaves. Saute for 2-3 minutes.
  2. Step 2
    First, pour in the vegetable broth and water, and bring it to a boil. Once it starts boiling, add the lentils to the pot. Lower the heat to medium-low, making sure it doesn't boil too vigorously.
    If the lentils are boiled too much, they may break apart and become mushy.
  3. Step 3
    Then, finely grate the garlic using a microplane. Add it to the lentils and stir. Next, cover the pot and allow it to cook.
    Test the lentils and plantains for doneness. You want the liquid to be slightly thickened.
  4. Step 4
    Once the lentils and plantains are soft and the liquid has thickened, remove from the heat.
    Serve in a shallow bowl with your favorite side.
Crispy Topping (optional) and Garnish
  1. Step 1
    Shred a green plantain and soak for a minute or two.
    Rinse and clean green onions, and cut into pieces an inch long. Then slice into strips.
    Drain the green plantain shreds, place them in a paper towel, and squeeze the water out.
    Then mix the green onions, and plantain shreds with onion salt, and lime juice.
  2. Step 2
    Preheat a saucepan on medium-high heat, then add avocado oil. Add the plantain mix once the pan is hot, and saute until it caramelizes and gets crispy! And top the lentejas with the crispy mix.
    Then clean and rinse fresh cilantro, chop it, add it to your warm lentils, and enjoy!

Nutrition

Serving: 8gCalories: 260kcalCarbohydrates: 47.25gProtein: 19gFat: 2.39g

Notes

TIPS:

If your pot has a thick bottom, setting it on high heat is best. For instance, I used a Calphalon pot with a very thick bottom, and to caramelize the plantain properly, I had to set the stove to high. However, if you're using a ceramic pot, setting the heat to medium is better.

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