Italian Lentil Soup Recipe
This easy Italian lentil soup recipe uses fiber-rich lentils, simple vegetables, and pantry staples simmered into a cozy, flavorful, family-loved dinner.
Servings: 8 cups
Calories: 143kcal
Equipment
- 3.5 quart saucepan or Dutch oven
- ladle
Ingredients
- 1 tablespoon Olive Oil
- 1 medium Onion diced
- 1 large Carrot chopped
- 1 large Celery Stalk diced
- 3 cloves Garlic minced
- 2-3 tablespoons Tomato Paste
- 1 teaspoon Italian Seasoning
- 4 cups Vegetable Broth or preferred broth
- 1 (15-oz can) Diced Tomatoes or Fire Roasted Tomatoes
- 1 ¼ cups Dried Brown Lentils or Green Lentils (8 ounces) sorted and rinsed
- Parmesan Rind(s) optional, any size you prefer
- 1 Bay Leaf
- 1 teaspoon Salt use more or less, to taste
- Black Pepper to taste
- 1 cup chopped Kale or other leafy greens
Optional for serving
- Parmesan Cheese, Lemon juice, Fresh Parsley, Crushed Red Pepper Flakes
Instructions
- Heat a large pot over medium heat. Add OLIVE OIL and swirl to coat the bottom.
- Add the ONION, CARROTS, and CELERY. Cook 5–7 minutes, until tender and fragrant.
- Stir in the GARLIC, ITALIAN SEASONING, and TOMATO PASTE. Cook 1–2 minutes, stirring constantly, until the paste darkens slightly and coats the vegetables.
- Add a small splash of BROTH and scrape up any browned bits from the bottom of the pot.
- Add the LENTILS, TOMATOES (with juices), BROTH, BAY LEAF, and PARMESAN RIND. Bring to a boil for a few minutes.
- Reduce the heat to medium-low, partially cover, and simmer for 25–35 minutes, until the lentils are tender to your liking, adding more BROTH (or water) as needed to adjust the consistency.
- During the last 5 minutes, add KALE and cook until tender.
- Remove the BAY LEAF. Season with SALT and PEPPER. Note: If you used a Parmesan rind, start with less salt than the recipe calls for.
- Optional: Serve with grated PARMESAN, a squeeze of LEMON, chopped PARSLEY, and CRUSHED RED PEPPER FLAKES.
- To store, cool completely, then refrigerate for up to 5 days or freeze for up to 90 days (longer if vacuum-sealed).
Notes
Lentil selection: Brown and green lentils are interchangeable in this recipe, though cooking times may differ slightly.
Older lentils take longer: Dried lentils that have been sitting in the pantry for a long time naturally take longer to soften. Plan for extra simmer time if needed.
Tomato options: Use canned diced tomatoes as written, or swap in whole peeled tomatoes and crush before adding. For a deeper flavor, use roasted tomatoes or fire-roasted tomatoes.
Broth options: Vegetable or chicken broth both work well. You can even use water — just season a little more generously.
Substitute leafy greens: Use any leafy greens, such as spinach or Swiss chard, in place of kale.
Thicker texture option: For a thicker soup, mash some of the lentils directly in the pot. You can also blend about a cup of the soup and stir it back in, or briefly use an immersion blender right in the pot.
Substitute leafy greens: Use kale in place of spinach, Swiss chard, or your favorite leafy green.
Using canned lentils: Substitute 3 (15-ounce) cans, drained and rinsed. Add after sautéing the vegetables, pour in just enough broth to cover the lentils, and simmer 5–10 minutes to heat through.
Nutrition
Serving: 1cup | Calories: 143kcal | Carbohydrates: 23g | Protein: 8g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Sodium: 803mg | Potassium: 394mg | Fiber: 10g | Sugar: 3g | Vitamin A: 2097IU | Vitamin C: 7mg | Calcium: 38mg | Iron: 3mg