Lentil Soup (Sopa de Lentejas) is a popular dish in the Middle East, Europe, and United States. As we are experiencing cooler weather in the Midwest, I love to make a variety of soups and stews. The lentil soup will be prepared with some tropical ingredients to create many layers of different flavors especially Caribbean! After making this soup for the first time, I can promise you that it won’t be my last as well. This soup is also suitable for vegans and vegetarians if you omit the ham.
Sorting and Rinsing the Lentils!
The Lentils come in different colors – Green, Brown, Red, Yellow and Black. They are dry edible seeds known as pulses that are harvested from the Legume plant. The green, brown, and red lentils are commonly used for lentil soup. Each has its own texture and cooking time. I prefer the brown and green lentils because they hold their shape firmly when cooked compared to the red lentils. Make sure to sort and remove any debris or damaged lentils before rinsing them. They do not require pre-soaking like regular dry beans. For this recipe, I will be using 1 pound of green lentils.
Sautéeing the Vegetables!
In a 4-quart saucepan, heat 2 tablespoons extra virgin olive oil over medium heat. Add ¼ cup chopped onions, 1 cup sliced celery, and 2 or 3 minced garlic cloves. Stir well and sauté for 3 to 5 minutes or until the vegetables are soft.
We can now add 1½ teaspoons tomato paste, ¼ teaspoon dry oregano leaves, ½ teaspoon paprika, ⅛ teaspoon of black pepper, and 1 seasoning envelope with culantro and annatto.
NOTE: Click on the link to create your own Special Blend of Seasonings if the envelopes are not available in your area.
Place 4 ajies dulces (sweet peppers) cut in halves or 2 cubanelle peppers, cut into quarters into saucepan.
NOTE: Click on the link for more information on Ajies Dulces (Sweet Peppers) and Cubanelle Peppers!
We love to cook with diced ham for extra flavor in our soups, stews and rice. However, this is optional. I normally add at least 4 to 6 ounces of diced ham.
Stir all the ingredients until well blended and sauté for 1 to 2 minutes.
Cooking the Lentil Soup!
First, pour 4 cups of water and then pour 2 cups of unsalted vegetable broth into saucepan. Stir well and bring the liquid to a boil.
Once the liquid is boiling, add 1 to 2 teaspoons of lite salt or to taste. If you use regular salt, make sure to use less or according to your taste.
Make sure to sort and rinse the lentils before carefully placing into the boiling water.
I love to add 1 leaf of our tropical herb known as culantro (recao). If you do not have culantro then use 3 sprigs of chopped cilantro. Stir well and cook over medium low heat for 10 to 15 minutes. Partially cover the saucepan with lid.
Click on the link for more information on Culantro.
Periodically, check on the soup and give it a quick stir. Cover saucepan with lid and continue cooking.
Simmering the Lentil Soup with Pumpkin Chunks!
After 15 minutes of cooking, add the chunks of Caribbean pumpkin or butternut squash (8 to 12 ounces). Stir all the ingredients until well blended. Cover saucepan with lid. Continue cooking for 15 to 20 minutes over medium low heat or until the pumpkin chunks and lentils are tender to your liking.
NOTE: At this point, I decided to pour some more water into saucepan – about ½ cup.
Click on the link for more information on Caribbean Pumkins known as West Indian Pumpkin.
The Caribbean pumpkin chunks are tender.
The lentils are also tender. The Lentil Soup (Sopa de Lentejas) is ready.
Lentil Soup (Sopa de Lentejas)!
You can garnish the Lentil Soup (Sopa de Lentejas) with chopped cilantro for a bright earthy peppery flavor. The lentils are tender with a nutty flavor. The broth has a rich, savory tropical flavor with a subtle touch of sweetness due to the Caribbean pumpkin. The lentil soup can be served with a variety of bread, including tostones.
Click on the link to learn on How to Prepare Tostones (Double Fried Green Plantains).
Click on the link below to watch my YouTube Video on How to Prepare Lentil Soup (Sopa de Lentejas)!
Recipe and Nutritional Facts!
Nutritional information is provided as a courtesy and is approximate only. Please refer to our Nutritional Facts Disclaimer for more information.
