Servings
Font
Back
0 from 24 votes

Italian Lentil and Vegetable Soup

This Italian Lentil and Vegetable Soup tastes similar to a minestrone soup, but with the addition of hearty and protein rich lentils.

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 6 servings
Calories: 262 kcal
Course: Soup
Cuisine: Italian , Vegan

Ingredients

  • 1 tablespoon olive oil
  • 1 cup diced yellow onion
  • 1 cup diced carrots
  • 3 cloves garlic, grated or minced
  • 1 tablespoon Italian seasoning
  • 1/4 teaspoon red pepper flakes
  • Kosher salt and fresh ground black pepper to taste
  • 1 1/2 cups dried green or brown lentils, picked through for debris and rinsed
  • 28 ounces diced tomatoes, undrained
  • 1 cup water rinse out the tomato cans with it
  • 48 ounces low sodium vegetable broth
  • 1 tablespoon balsamic vinegar
  • 1 parmesan cheese rind, optional
  • 4 cups roughly chopped kale, stems removed
  • 1 cup diced zucchini
  • 1/2 cup Shredded Parmesan Cheese for topping optional

Instructions

    Cup of Yum
  1. Heat the olive oil in a large pot over medium-high heat. Add in the onions and carrots and sauté 2 minutes. Stir in the garlic and sauté another minute. 
  2. Add in the Italian seasoning, red pepper flakes, tomatoes, lentils, vegetable broth, parmesan cheese rind, balsamic vinegar, water and vegetable broth. Season with salt and pepper and stir everything together.
  3. Bring to a boil then reduce heat to medium-low, cover and simmer 30-35 minutes, stirring occasionally. 
  4. Add in the kale and zucchini and simmer for 10 more minutes. If the soup is extra thick add in another 1/2-1 cup of water or broth. Serve the soup topped with shredded parmesan cheese and slices of baguette if desired.

Nutrition Information

Calories 262kcal (13%) Carbohydrates 44g (15%) Protein 16g (32%) Fat 3g (5%) Saturated Fat 0.5g (3%) Sodium 45mg (2%) Fiber 19g (76%) Sugar 8g (16%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 262

% Daily Value*

Calories 262kcal 13%
Carbohydrates 44g 15%
Protein 16g 32%
Fat 3g 5%
Saturated Fat 0.5g 3%
Sodium 45mg 2%
Fiber 19g 76%
Sugar 8g 16%

* Percent Daily Values are based on a 2,000 calorie diet.