EcuadorianMedium · Hot
A warming Ecuadorian-inspired lentil soup where slow-cooked tomatoes and cumin create a rich, golden broth — finished with fresh cilantro and a bright squeeze of lime, just as Manuel would make it.
15 min
35 min
50 min
Method
Heat olive oil in a large stockpot over medium heat. Add the diced yellow onion and cook, stirring with a wooden spoon, until softened and translucent, about 5 minutes.
Add the cumin and black pepper directly to the pot. Stir constantly for 30 seconds to toast the spices and release their warmth into the oil — this step is what gives the soup its soul.
Nutri-Score
Excellent balance
A–E · lower is better · score -8
Calories
486
per serving
Protein
26g
Carbs
74g
Fat
12g
Sat. fat
2g
Fiber
9g
Sugar
7g
Sodium
1188mg
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Environmental impact
Low impact
A–E · lower is better · includes estimates
kg CO2e
0.5
per serving
Water
0.6m³
Land
20Pt
Runoff
0.05g P
Tomato drives 39% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
Umami
Sweet
Salty
Sour
Bitter
Spicy
Textures
Aromas
Kitchen Equipment
Primary Tool
StockpotTechniques
Safety & Storage
Allergen Warning
This recipe contains celery. Those with celery allergies should avoid this dish or substitute with additional carrot or fennel.
Cooking Temperature
Bring soup to a full boil before reducing to simmer to ensure safe internal temperature.
Chicken broth should be heated to a rolling boil (212°F/100°C) before serving. If substituting homemade or low-sodium broth, verify it has been pasteurized or boiled for at least 1 minute. Use a food thermometer to confirm safe temperature.
Storage
Cool soup to room temperature within 2 hours, then refrigerate in airtight containers for up to 5 days or freeze for up to 3 months.
Handling
Wash hands thoroughly after handling raw celery and before handling other ingredients to prevent cross-contamination.
Shelf Life
Fresh cilantro and lime should be used within 1 week when refrigerated. Add fresh lime juice just before serving for maximum flavor.
Pro Tips
Technique
When you bloom the cumin in step two, listen for the sizzle — 30 seconds of toasting is all it takes to wake up those spices and give this soup its soul. Do not walk away or it will burn and turn bitter.
Flavor Boost
The lime finish is sacred in my kitchen. Set out extra wedges at the table and encourage everyone to squeeze generously — that bright acidity against the earthy lentils is what makes this soup sing.
Substitution
If fresh tomatoes are not in season, substitute with one 400-gram can of whole peeled tomatoes, crushed by hand. The broth will be richer and the cooking time stays the same.
Make Ahead
This soup tastes even better the next day once the flavors have married. Make it on Sunday and you have nourishing bowls ready for the busy week ahead — just add a squeeze of lime before serving.
From the chef
The soul of this soup is the cumin toasted dry in the oil before anything else goes in — thirty seconds, constant stirring, and suddenly the whole pot smells like it has been cooking for an hour. Then the lentils go in with diced tomato and broth and you let it all simmer slowly together, the tomatoes dissolving into the broth, the lentils going tender without losing their shape. Carrot and celery round out the base quietly. Cilantro stirred in off the heat stays bright green. And the lime is not a garnish — it is what pulls the cumin warmth forward and makes the whole bowl taste alive. Send wedges to the table, not just the pot.
Source: generated · June 10, 2026