Uruguayan Lentil Soup

• Brown lentils, dried 300g (10 oz / 1 1/2 cups)

  Rinsed and picked over. Substitute: Green lentils, same weight (slightly firmer).

  How to choose: Whole, unbroken lentils with no stones or shrivelled grains.

  How to prepare: Rinse in a sieve under cold water and pick out any stones.

  Required
• Water 1.5 L (6 cups)

  For the broth. Substitute: Low-sodium vegetable stock, same amount (adds a little sodium).

  How to choose: Plain tap water is fine.

  How to prepare: Measure out.

  Required
• Onion 150g (1 large)

  Finely chopped. Substitute: Shallots, same weight.

  How to choose: Firm, with dry papery skin.

  How to prepare: Peel and chop finely.

  Required
• Carrot 150g (2 medium)

  Diced small. Substitute: Parsnip, same weight.

  How to choose: Firm, bright orange, with no cracks.

  How to prepare: Peel and dice into 1 cm cubes.

  Required
• Celery 100g (2 stalks)

  Diced small. Substitute: Celeriac, same weight, diced.

  How to choose: Crisp, firm stalks with fresh leaves.

  How to prepare: Wash and dice into 1 cm pieces.

  Required
• Leek 100g (1 medium)

  White and light green parts, sliced. Substitute: Extra onion, same weight.

  How to choose: Firm, with no slimy outer leaves.

  How to prepare: Slice, rinse well to remove grit, and drain.

  Required
• Potato 200g (1 large)

  Peeled and diced. Substitute: Sweet potato, same weight.

  How to choose: Firm potatoes that hold their shape in soup.

  How to prepare: Peel and dice into 2 cm cubes.

  Required
• Tomato 200g (2 medium)

  Diced. Substitute: 200 g canned diced tomato.

  How to choose: Ripe and fragrant.

  How to prepare: Dice, keeping the juices.

  Required
• Garlic 12g (3 cloves)

  Finely chopped. Substitute: 1/2 tsp garlic powder.

  How to choose: Plump cloves with no green shoot.

  How to prepare: Peel and chop finely.

  Required
• Olive oil 30ml (2 tbsp)

  For softening the vegetables. Substitute: Sunflower oil, same amount.

  How to choose: Any plain cooking oil.

  How to prepare: Warm in the pot first.

  Required
• Sweet paprika 5g (2 tsp)

  For the soup. Substitute: Smoked paprika, same amount (smokier).

  How to choose: Bright red, fragrant paprika.

  How to prepare: Measure out.

  Required
• Red wine vinegar 15ml (1 tbsp)

  To finish the soup. Substitute: Lemon juice, same amount.

  How to choose: Plain red wine vinegar.

  How to prepare: Measure out.

  Required
• Fresh parsley 15g (1/4 cup, chopped)

  Chopped, to finish. Substitute: Fresh chives, same amount.

  How to choose: Bright green leaves, not wilted.

  How to prepare: Wash, dry and chop.

  Optional
• Bay leaves 2 leaves (1g)

  Dried. Substitute: 1/2 tsp dried thyme.

  How to choose: Whole, unbroken dried leaves.

  How to prepare: Add whole; fish out before serving.

  Required
• Salt 5g (1 tsp)

  Add at the end. Substitute: Fine sea salt, same amount.

  How to choose: Fine salt dissolves evenly.

  How to prepare: Add after the lentils are tender.

  Required
• Black pepper 2g (1/2 tsp)

  Freshly ground. Substitute: White pepper, same amount.

  How to choose: Whole peppercorns, ground fresh.

  How to prepare: Grind just before using.

  Optional

Estimated cost: Low — about $1.50 per serving at home (USD)

info This is a brothy soup, not the Argentine-Uruguayan guiso: no meat, no pumpkin, the lentils stay whole in a light broth — distinct from the published Guiso de Lentejas, which is a thick stew with chorizo, panceta and morcilla, and from the red-lentil puree soups on this site.

Execution Methodology & Culinary Technique

1. 1

   Rinse the lentils

   5 Mins Cold water, about 15°C (59°F)

   Tip the lentils into a sieve, rinse them under cold running water, and pick out any small stones or shrivelled grains. Set them aside to drain.

   Brown lentils need no soaking — a rinse is enough, and soaking makes them fall apart in the soup.

   Done when: Clean, whole lentils with no grit or stones.

2. 2

   Soften the vegetables

   8 Mins Medium heat, about 160°C (320°F) in the pot

   Warm the olive oil in a large pot over medium heat, then add the onion, carrot, celery, leek and garlic. Cook for 8 minutes, stirring often, until the onion is soft and sweet-smelling. Stir in the paprika and cook for 30 seconds more until it smells warm and fragrant.

   Keep the paprika moving — it burns in seconds and turns bitter if it catches on the bottom of the pot.

   Done when: The vegetables are soft and glossy, and the paprika smells sweet, not burnt.

3. 3

   Simmer the soup

   35 Mins Gentle simmer, about 90°C (195°F)

   Add the rinsed lentils, the water, the diced potato and tomato, and the bay leaves. Bring to a boil at 100°C (212°F), then turn the heat down to a gentle simmer at about 90°C (195°F). Cover loosely and cook for 30 to 35 minutes until the lentils are tender and the potato breaks easily.

   Skim off any foam in the first 10 minutes — it keeps the broth clear and clean-tasting.

   Done when: The lentils are tender but still whole, and the broth is light, not thick like a stew.

4. 4

   Season and finish

   5 Mins Gentle simmer, about 90°C (195°F)

   Fish out the bay leaves. Stir in the salt, pepper and red wine vinegar, and taste — the vinegar should lift the soup, not sour it. Simmer 2 minutes more so the seasoning settles.

   Salt only now, once the lentils are tender; salting earlier can toughen them.

   Done when: The soup tastes bright and seasoned, with the lentils tender all the way through.

5. 5

   Rest and serve

   5 Mins Room temperature, about 20°C (68°F)

   Take the pot off the heat and rest it for 5 minutes. Ladle the soup into deep bowls, scatter the chopped parsley over the top, and serve hot with crusty bread — or with toasted bread croutons, as in the photo.

   A drizzle of olive oil on each bowl is the Uruguayan way to finish it.

   Done when: The soup is steaming hot, the lentils are whole in a light broth, and the parsley is bright green.

vital_signs Nutritional Physiology & Benefits

Nutrition

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Iron, folate and magnesium (lentils), vitamin A (carrot), vitamin C (tomato, parsley), potassium (potato, lentils).

restaurant Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

warning Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

• General adultsA warming, filling bowl — one large serving with bread is a full dinner for most adults.
• ChildrenMild, soft and easy to eat; the lentils and potato mash easily on a spoon. Let it cool a little first.
• ElderlySoft, easy to chew and gentle on the stomach; serve hot with bread for dipping.
• Pregnant womenA good source of folate and iron from lentils; eat it fresh and hot, and keep leftovers refrigerated.
• Breastfeeding womenA nourishing, iron-rich bowl that reheats well for a quick next-day meal.
• AthletesGood after training: about 296 calories with 14.5 g of protein and 48.9 g of carbohydrate per serving.
• Weight gainA big bowl with bread and a drizzle of olive oil is an easy way to add energy.
• Weight lossAt 296 calories a serving with 8.6 g of fibre, it is filling for its energy — keep the oil as written and skip second helpings of bread.

Health Conditions — Adjust or Avoid

Conditions

• DiabetesAbout 48.9 g of carbohydrate per serving, mostly slow-digesting lentil starch — a modest bowl is gentler; ask a clinician about portion size.
• High blood pressureAbout 367 mg of sodium per serving — keep the salt as written and skip extra salty sides; ask a clinician if you watch sodium.
• Kidney diseaseLentils and potato are high in potassium and phosphorus, so portions matter — ask a clinician before making it a regular meal.
• GoutLentils contain purines, so portions matter — ask a clinician if gout is a concern.
• Stomach issuesSoft, mild and easy on the stomach for most people; lentils can cause gas, so a small first portion is gentler.
• Cardiovascular diseaseLow in saturated fat and rich in fibre — a heart-friendly bowl as written; ask a clinician about frequency.
• Fatty liverLight and plant-based with little fat, so it fits well as a regular dinner; ask a clinician about portion size.
• Food allergiesContains celery — a recognised allergen — so check with guests; ask a clinician if you have allergies.
• Special therapeutic dietsAsk a clinician or dietitian before using this dish in a therapeutic diet — it is high in potassium and fibre from lentils.

If you have a medical condition, consult your doctor before changing your diet.

kitchen Storage & Use

Storage & Use

How to store

Cool completely, then keep in a sealed container in the fridge.

In the fridge

4 days in the fridge at 4°C (39°F) or below; the lentils soak up broth, so add a splash of water when reheating.

In the freezer

Up to 3 months in sealed containers; thaw overnight in the fridge.

How to reheat

Reheat gently on the stove until steaming hot all the way through, at least 74°C (165°F); stir in a little water if it has thickened.

Freezing recommended

Yes — this soup freezes very well for up to 3 months.

Signs it has spoiled

A sour smell, a slimy surface, or any mould — discard it.