Delicious Sopa De Lentejas with Plantains (Lentil Soup): A Hearty Colombian Comfort Dish

Lentil soup, or Sopa de Lentejas, is one of the most beloved and nourishing dishes in Colombian cuisine. A comforting, flavorful, and satisfying meal, Sopa de Lentejas is known for its hearty texture and rich combination of ingredients, including tender lentils, savory vegetables, and spices. But what sets this version apart is the addition of plantains, a tropical fruit that elevates this dish into something truly special. The addition of ripe or green plantains brings a unique balance of sweetness, creaminess, and heartiness that transforms this soup from a simple meal into a delightful culinary experience.

Whether you’re looking for a healthy comfort food, a cozy dish for the colder months, or a balanced meal packed with nutrients, Sopa de Lentejas with Plantains is the perfect choice. In this blog post, we’ll explore the origins of this delicious Colombian soup, provide a detailed step-by-step guide to making it, and offer tips on how to make the perfect Sopa de Lentejas every time.

Lenteja or Lentil soup is the perfect comfort food and a staple in many Latin American countries, and almost every country has its variation.

This delicious sopa de lentejas recipe is easy to make and a great way to incorporate high protein content into your meal prep or family’s weekday dinner plan.

This particular recipe is my own version of lentil soup. It’s made with vegetable broth, so it is vegan, but you can easily swap the vegetable broth with chicken stock for a delicious chicken broth with lentejas.

What is Sopa de Lentejas?

Sopa de Lentejas is a traditional lentil soup that is widely enjoyed in Colombia and across many Latin American countries. Made from simple ingredients like lentils, vegetables, and meat (or in some cases, just vegetables for a vegetarian version), lentil soup is an excellent source of protein, fiber, and vitamins. This hearty soup can be served as a main course, often accompanied by rice, or as a side dish to accompany grilled meats or other Colombian staples.

In Colombia, Sopa de Lentejas is commonly made with beef or pork, which gives the broth a rich and savory flavor. The soup is slow-cooked to allow all the ingredients to meld together, creating a thick and flavorful broth. But the true magic happens when plantains are added. In Sopa de Lentejas with Plantains, plantains bring an additional layer of sweetness and texture, making the soup more filling and enjoyable. The contrast between the earthy lentils, the savory broth, and the sweet plantains creates a delightful balance of flavors.

The Importance of Plantains in Colombian Cuisine

Plantains are a quintessential ingredient in Colombian cuisine, especially in the coastal and tropical regions of the country. Unlike regular bananas, plantains are starchy and can be used in both savory and sweet dishes, depending on their ripeness. When green, plantains are firmer and less sweet, making them perfect for savory dishes. As they ripen, they become sweeter and softer, making them ideal for frying or baking.

In Sopa de Lentejas, both green and ripe plantains can be used, depending on your preference. Green plantains will add a slight earthiness and firmness to the soup, while ripe plantains will contribute a subtle sweetness and creaminess that enhances the texture of the dish.

Why You’ll Love Sopa de Lentejas with Plantains

There are countless reasons why Sopa de Lentejas with Plantains is such a beloved dish. Here are just a few:

Nutrient-Packed: Lentils are a powerhouse of nutrition, providing a rich source of plant-based protein, fiber, iron, and folate. Paired with plantains, which are rich in potassium, vitamin C, and fiber, this soup is a complete and balanced meal that nourishes both the body and the soul.
Comforting and Hearty: The combination of tender lentils, creamy plantains, and savory broth makes for a deeply satisfying dish that is perfect for colder days. It’s the kind of meal that warms you from the inside out.
Versatile and Customizable: You can easily adjust the soup to suit your dietary preferences. Whether you prefer a meat-based version with beef or pork or a vegetarian option, this soup can be adapted to fit a wide range of tastes. You can also add other vegetables or spices for extra flavor.
Easy to Make: Despite its complex flavors, Sopa de Lentejas with Plantains is easy to make with just a few simple ingredients. The cooking process is relatively straightforward, and the soup is ready in about an hour.
Ideal for Meal Prep: This soup stores well in the fridge and even tastes better the next day when the flavors have had more time to develop. It’s perfect for meal prepping, especially for busy weeks when you need a nutritious and filling meal.

Ingredients for Sopa de Lentejas with Plantains

Making Sopa de Lentejas with Plantains requires only a few ingredients, most of which you may already have in your pantry. Here’s what you’ll need:

For the Soup Base:

1 ½ cups of dry lentils (green or brown)
6 cups of water or vegetable broth
2 tablespoons of olive oil or vegetable oil
1 medium onion, finely chopped
2 cloves of garlic, minced
1 large tomato, chopped
1 medium carrot, diced
1 medium potato, diced (optional, for added creaminess)
1 bay leaf
1 teaspoon of cumin
1 teaspoon of paprika
Salt and pepper, to taste

For the Plantains:

2 ripe plantains, peeled and sliced into rounds (or 1 green plantain for a firmer texture)

For the Optional Meat (if desired):

1 lb of beef stew meat or pork ribs (cut into small pieces)
1 tablespoon of Worcestershire sauce (optional)

For Garnish (Optional):

Fresh cilantro, chopped
Lime wedges

How to Make Sopa de Lentejas with Plantains

Making Sopa de Lentejas with Plantains is a straightforward process, and with just a few simple steps, you’ll have a hearty, delicious soup ready in no time. Here’s how to make it:

Step 1: Prepare the Lentils and Vegetables

Start by rinsing the lentils under cold water to remove any dirt or impurities. Set them aside to drain. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté for about 3-4 minutes, until softened and fragrant.

Add the chopped tomato, diced carrot, and potato (if using). Cook the vegetables for another 5 minutes, stirring occasionally to prevent burning. The vegetables should begin to soften and release their flavors.

Step 2: Add the Broth and Lentils

Add the rinsed lentils to the pot, along with the bay leaf, cumin, paprika, and a pinch of salt and pepper. Pour in the water or vegetable broth, and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for about 30 minutes. During this time, the lentils will soften and absorb the flavors of the vegetables and spices.

Step 3: Cook the Plantains

While the soup simmers, prepare the plantains. If you’re using ripe plantains, slice them into rounds. Heat a separate pan with a little oil over medium heat, and fry the plantains until golden brown and crispy. If you prefer a firmer texture, you can use green plantains instead, which will hold their shape better during cooking.

Once the plantains are cooked, set them aside to drain on paper towels.

Step 4: Add the Meat (Optional)

If you’re using beef or pork, add the meat to the pot once the lentils are nearly cooked through. Stir to combine and allow the meat to cook for an additional 10-15 minutes. If desired, add a splash of Worcestershire sauce for extra flavor.

Step 5: Final Touches

Once the lentils are tender and the flavors have melded together, taste the soup and adjust the seasoning with more salt, pepper, or cumin, if needed. Add the fried plantains to the soup, or serve them on the side for added texture.

Step 6: Serve and Enjoy

Serve the Sopa de Lentejas with Plantains hot, garnished with fresh cilantro and lime wedges for a burst of freshness. This soup is perfect on its own or paired with a side of rice, avocado, or even a slice of crusty bread.

Tips for the Perfect Sopa de Lentejas with Plantains

Use a Variety of Vegetables: Feel free to add other vegetables like bell peppers or zucchini to enhance the flavor and nutrition of the soup.
Make It Vegetarian: Skip the meat for a vegetarian version of Sopa de Lentejas. The soup is still hearty and flavorful, especially with the addition of plantains.
Add Extra Spices: You can experiment with other spices like turmeric, coriander, or chili flakes to add complexity and heat to the soup.
Slow Cook for More Flavor: For a richer flavor, allow the soup to simmer on low heat for a longer period of time. This will deepen the taste of the broth and make the lentils even more tender.
Make It Ahead: Sopa de Lentejas with Plantains keeps well in the fridge for 3-4 days, and the flavors only improve as they sit. It also freezes well for up to 3 months.

Conclusion

Sopa de Lentejas with Plantains is a delicious, hearty, and nutritious Colombian dish that is perfect for any meal. With its comforting blend of tender lentils, savory broth, and sweet plantains, this soup offers a perfect balance of flavors and textures that will warm you from the inside out. Whether you’re looking for a satisfying lunch, a cozy dinner, or a nutritious dish to feed the whole family, this soup has you covered. So, gather your ingredients, follow the simple steps, and enjoy a comforting bowl of Colombian Sopa de Lentejas with Plantains today!