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Mexican lentil vegetable soup with chia: Sopa de lentejas y verduras con chia by Karen Hursh Graber © 2013

This soup is comforting, delicious, and incredibly healthy. What more could you ask for? Oh yes, you can ask for it not to be watery, and this one isn't, thanks to the inclusion of chia seeds.


  • ½ pound lentils
  • 2 tablespoons olive oil
  • 2 cups chopped onions
  • 2 cloves garlic, minced
  • 3 stalks celery, diced
  • 3 carrots, diced
  • Salt and pepper to taste
  • ½ tablespoon minced fresh thyme, or ½ teaspoon dried
  • ½ teaspoon ground cumin
  • 3 tablespoons chia seeds, ground in a coffee or spice mill
  • 2 tablespoons tomato paste
  • 6 cups chicken or vegetable stock
  • Crumbled or grated cheese for garnish, if desired

Soak the lentils in boiling water for 10 minutes. Drain and set aside.

Heat the oil in a Dutch oven or stock pot, add the onions and sauté until just transparent. Add the garlic, celery and carrots and cook, stirring, for another minute.

Add the salt and pepper, thyme, cumin, chia seeds and tomato paste, and stir to combine all.

Add the lentils and stock, stirring well. Reduce the heat, cover and cook until the lentils are tender. Garnish with cheese if desired. Makes 6 servings.

Link to source article
Chia: Ancient Mexican seed and modern superfood


Published or Updated on: January 17, 2013 by Karen Hursh Graber © 2013
Contact Karen Hursh Graber

Follow Karen as she travels through the Central Mexican state of Puebla, meeting local cooks, tasting the food, and collecting recipes. With over 75 recipes, plus sections on ingredients and cooking techniques, the book takes the reader on a journey through one of Mexico's oldest and most renowned culinary regions. It can be ordered online.

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