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0 from 15 votes

Italian Lentil Soup

Healthy and delicious Italian Lentil Soup bursting with flavour and hearty vegetables. This soup makes a super easy and comforting meal that'll make you feel good inside and out!

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 6 servings
Calories: 235 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 1 carrot
  • 1 onion
  • 1 celery stalk
  • 1.5 cups dried green or brown lentils (300g)
  • 1 bay leaf
  • ½ cup white wine (120ml)
  • 6.5 cups chicken or vegetable stock (1.5 litres)
  • 1-2 tbsp olive oil
  • salt and pepper to season
  • fresh parsley optional garnish

Instructions

    Cup of Yum
  1. First rinse the lentils in cold running water according to packet instructions, set aside.
  2. Roughly chop the carrot, celery and onion and add to a large pot with 1-2 tbsp of olive oil. Saute it slowly on a medium-low heat for around 10 minutes until soft but not browned.
  3. Add the wine and let it simmer until it has reduced by half. Add the lentils (1.5 cups/300g) and stir to coat in the vegetables and wine.
  4. Add the stock (6.5 cups/1.5 litres) and bay leaf and bring to a boil. Turn down to a simmer and simmer it uncovered for 35-40 minutes until the lentils are tender but still have a bite. If the lentils have soaked up too much liquid add more as necessary.
  5. Once cooked, taste the soup and season with salt and pepper. Serve in bowls with a drizzle of olive oil and fresh parsley (optional).

Notes

  • Soffritto - soffritto is chopped carrot, celery, and onion, it's used to add a huge amount of flavour to soup and stews. You need to saute it slowly so it softens without browning. If you rush this step you'll lose a lot of the flavour.
  • Add tomato - you can add a spoonful of tomato paste or canned chopped/whole tomatoes with the stock if you'd like a tomato flavoured lentil soup.
  • Other veggies to add - you could add cubed potatoes, green beans, kale, zucchini or any other vegetables you like.
  • White wine - this is added for flavour and I really recommend adding it but you can omit it if you need to.
  • Herbs - you could also add a sprig of rosemary, thyme, or oregano for added flavour.
  • Storage - the soup will keep well in the fridge for 3-4 days or can be frozen for up to 3 months.

Nutrition Information

Calories 235kcal (12%) Carbohydrates 36g (12%) Protein 13g (26%) Fat 3g (5%) Saturated Fat 1g (5%) Sodium 1038mg (43%) Potassium 584mg (17%) Fiber 15g (60%) Sugar 5g (10%) Vitamin A 2989IU (60%) Vitamin C 13mg (14%) Calcium 49mg (5%) Iron 4mg (22%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 235

% Daily Value*

Calories 235kcal 12%
Carbohydrates 36g 12%
Protein 13g 26%
Fat 3g 5%
Saturated Fat 1g 5%
Sodium 1038mg 43%
Potassium 584mg 12%
Fiber 15g 60%
Sugar 5g 10%
Vitamin A 2989IU 60%
Vitamin C 13mg 14%
Calcium 49mg 5%
Iron 4mg 22%

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