This hearty and delicious Cuban-inspired vegan lentil soup is known for its bold spices and vibrant flavors. It requires only one pot to create a satisfying meal at any time of the year.
Do you love lentils? Try Healthy Red Lentil Soup or Easy Lentil Quesadilla.
Growing up in a Cuban household in Miami, I was surrounded by delicious Cuban dishes, much of which traditionally included animal products. So, I've been tweaking recipes to veganize the classics and relive those flavors like in Cuban Vegan Fricase and Quick Cuban Black Beans.
This vegan lentil soup recipe incorporates many Cuban flavors and ingredients but omits animal-based ingredients. I simmer hearty brown or green lentils with the dynamic trio of onions, garlic, and peppers and jazz them up with cumin, oregano, and bay leaves for that deep, nostalgic flavor.
To finish, I splash in some lime juice and toss in fresh cilantro for a zesty kick that brings the dish alive. I think you're going to love it.
Jump to:
What is Cuban Lentil Soup?
"Sopa de lentejas" or "potaje de lentejas" is the Spanish term for lentil soup. It is a popular and comforting soup made with lentils as the main ingredient. It is widely enjoyed in Spanish-speaking countries and beyond and is often served as a hearty and nutritious meal.
Traditional Cuban lentil soup features lentils (usually brown or green), onions, carrots, celery, potatoes, pumpkin, plantains, and tomatoes.
It’s seasoned with garlic, bay leaves, cumin, paprika, and sometimes thyme or oregano, all simmered in veggie or chicken broth. Optional additions like chorizo or ham hock can enhance flavor, and it’s often served with a drizzle of olive oil and crusty bread.
Why You'll Love This Recipe
- This lentil soup offers rich, earthy flavors you'll crave repeatedly.
- It's comforting, filling, and perfect for cold weather or any time of year!
- The soup is versatile.
- It's easy to make.
- Budget-friendly.
- This lentil soup is excellent for batch cooking and meal prepping.
Ingredients
Here's what you'll need for the recipe. See the recipe card for quantities.
- Sofrito is a crucial element in Cuban cuisine. It serves as a rich base that infuses soups, stews, and rice dishes with depth and complexity. Typically made from onions, peppers, garlic, and tomatoes, the exact recipe can vary by region or personal taste. For the best flavor, finely chop these ingredients in a food processor and simmer them to enhance their flavor. While jarred sofrito is available for convenience, fresh ingredients provide a superior taste and are simple to prepare when time allows.
- Lentils: Fear not if you feel like a walking gas factory after eating lentils. There's a simple solution to tame pesky flatulence. Soak your lentils overnight (4-8 hours) and give them a good rinse before cooking.
- Tomato Sauce: If I don't have cans of sauce on hand, I'll puree a can of fire-roasted diced tomatoes, which I keep regularly stocked in the pantry.
Note: If you eat more lentils regularly, your digestive system will eventually get used to them, and the gas will become a thing of the past. It's like training your body for a marathon, except you're eating lentils instead of running. So go forth and conquer the gas once and for all. And if all else fails, blame it on the dog.
Variations
- Add some vegan Spanish chorizo or Beyond Sausage Brat Original after sauteeing vegetables for a meaty taste and texture.
- For variations, use pumpkin (calabaza, for the Spanish curious), gold or russet potatoes, or butternut squash.
How To Make Vegan Cuban Lentil Soup
In just six simple steps, you’ll have a delicious vegan version of Cuban lentil soup ready to enjoy. Check out the recipe card for all the details.
Step 1: Finely chop the vegetables (onion, bell pepper, carrot) for the sofrito in the food processor, or use a knife to dice them.
Step 2: Heat some olive oil in a deep pot over medium heat. If you are oil-free, use veggie broth instead. Add the finely chopped onion, pepper, carrot, minced garlic cloves, and sauté for 10 minutes.
Step 3: Add the spices and sauté for another 1-2 minutes.
Step 4: Then add a small can of tomato sauce or 1 tablespoon of tomato paste. Saute for about 3 minutes. Add a little water or vegetable broth if the bottom begins to stick. Your sofrito is now done!
Step 5: Add the vegetable broth, brown lentils, bay leaf, potatoes, plantains, and tomato sauce. Bring to a boil, then reduce and simmer for about 60 minutes or until the lentils are fully cooked. Stir occasionally.
Step 6: Remove the bay leaf and add lime juice, cilantro, salt, and pepper when the soup is done cooking and the lentils are soft. Adjust to your taste and serve.
Top Tips
- Slow and low heat is key to a great sofrito, so take your time and let the flavors develop slowly over low heat.
- Use veggie broth to deglaze the pot if it starts to brown.
- If you use tomato paste instead of a small can of tomato sauce, stir it until it darkens, and the paste has caramelized.
Serving Suggestions
- Top the lentils over steaming, fluffy white long-grain rice - a classic choice in Cuban cuisine.
- For an authentic touch, add a delicate drizzle of extra-virgin olive oil as a garnish, if desired.
- Serve with crusty bread, preferably Cuban-style bread. This bread has a crispy crust and a soft, fluffy interior, perfect for absorbing and holding onto sauces and juices. If you can't find Cuban-style bread, any crusty bread will be fine.
- Top or serve with some plantain chips and garnish with cilantro.
Cuban Vegan Lentil Soup FAQS
No. Traditional Cuban lentil soup typically calls for ham hock or pork derivatives.
You can add any vegetables you like in this recipe. Try adding diced zucchini or squash for a different flavor. Additionally, you can substitute the pumpkin squash with butternut squash, sweet potatoes, or green plantains.
Store soup in an air-tight container in the fridge for up to 5 days. You can freeze the soup for up to 3 months. Allow it to cool, label it with name and date, remove air if using a resealable freezer bag, freeze it flat, and thaw in the fridge or reheat it directly on the stove. Adjust seasoning before serving.
More Spanish and Cuban-Inspired Vegan Recipes
Have a minute? I'd love for you to dive into the comments and rate this Cuban-inspired vegan Lentil Soup. Your feedback is invaluable—did you love it? Did you make any fun twists? Let me know how my directions worked so I can keep improving my recipes. Follow me on Pinterest, Instagram, Facebook, and YouTube for inspiration.
Cuban-Inspired Vegan Lentil Soup
Equipment
Ingredients
- 2 tablespoons olive oil or ¼ cup veggie broth if you're oil-free
- 1 onion diced or finely chopped
- 1 green pepper diced or finely chopped
- 2-3 carrots diced or finely chopped
- 1 8 ounce can tomato sauce or 1 tablespoon of tomato paste
- 3-4 cloves garlic or 1 heaping tablespoon minced
- 1 tablespoon dried oregano
- ½ tablespoon ground cumin
- ¼ teaspoon cayenne pepper
- 1 teaspoon smoked paprika
- 1 15 ounce can tomato sauce alternatively, use a can of diced tomatoes
- 5 cups vegetable broth
- 1 bay leaf
- 1 cup lentils brown or green lentils
- 1 cup sweet potatoes diced (sub with pumpkin or butternut squash)
- 1 ripe plantain sliced or diced (sub with pumpkin or butternut squash)
- 1 lime about 2 tablespoons
- ¼ cup cilantro
- 1 teaspoon salt to taste
- ¼ teaspoon black pepper to taste
Instructions
- Sauté Vegetables: Heat olive oil in a large pot over medium heat. Use vegetable broth if you are oil-free. Add the chopped onion, pepper, carrots, garlic, and sauté for about 8-10 minutes.
- Season: Add the oregano, ground cumin, cayenne pepper, and smoked paprika. Sauté for 1-2 minutes.
- Add Tomatoes: Add the small can of tomato sauce (or paste) and sauté for another 3 minutes.
- Combine Other Ingredients: Pour in the larger 15-ounce can of tomato sauce, vegetable broth, bay leaf, lentils, sweet potatoes, and chopped plantain. Stir to combine.
- Simmer: Bring to a boil, then reduce the heat to low and simmer, covered, for about 1 hour or until the lentils are tender. Stir occasionally to avoid sticking.
- Remove Bay Leaf: Remove the bay leaf when the lentils are done, and the potatoes and plantains are soft.
- Finish: Add the lime juice, cilantro, salt, and pepper to taste. Divide the soup among bowls, garnish with cilantro and banana chips, and add an extra squeeze of fresh lime juice if desired.
Rob says
Absolutely thrilled with this Vegan Cuban Lentil Soup recipe! The flavors are rich and authentic, perfectly capturing the essence of Cuban cuisine while being wonderfully vegan-friendly. The use of brown lentils, combined with the aromatic sofrito and spices like cumin and oregano, creates a hearty and satisfying soup. The addition of sweet potatoes and plantains adds a unique twist and depth to the dish. This recipe is not only delicious but also nourishing and easy to prepare, making it a new staple in my kitchen. Five stars for sure!
Anonymous says
So delicious!