Italian Lentil Soup
User Reviews
5
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Prep Time
20 mins
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Cook Time
1 hr
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Soaking Time Lentils
1 hr
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Total Time
2 hrs 20 mins
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Servings
4 servings
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Calories
267 kcal
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Course
Main Course, Soup
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Cuisine
Italian
Italian Lentil Soup
Description
This Italian Lentil Soup starts with soaking lentils to soften them before simmering with olive oil sautéed vegetables—onion, carrots, celery, and garlic—for layered flavor. The addition of vegetable or chicken broth, mashed canned pelati tomatoes, and herbs including oregano, basil, and bay leaf infuses the soup with classic Italian notes. Potatoes add heartiness, and baby spinach is stirred in near the end for freshness and color.
The soup offers a balance of textures by blending part of it to create a thicker base while leaving some lentils whole for bite. The flavor is savory and herbaceous, with gentle spice from pepper or hot flakes. Cooking times ensure lentils and potatoes are tender without overcooking the greens. The method yields a comforting soup suitable for cooler days or light dinners.
Serve this soup hot with crusty bread or a light salad. It stores well refrigerated and freezes for extended use, making it convenient for meal prep.
Note that store-bought broth is often salty, so salt should be added cautiously late in cooking after tasting. Lentil type affects texture: brown and green lentils hold shape better, while red and yellow lentils break down more.
Delay adding salt until the end to adjust seasoning after accounting for broth saltiness.Brown and green lentils keep their shape in soup, while red and yellow lentils tend to disintegrate, ideal if pureeing.Store leftovers in an airtight container in the fridge for 3-4 days, reheat gently on stove or microwave.Freeze soup in containers suitable for up to six months.
Ingredients
- 1 cup dried lentils
- 2 tablespoons olive oil
- ½ medium onion chopped
- 2 carrots 1 cup, chopped
- 1 celery stalk ¼ cup, chopped
- 1-2 cloves garlic minced
- 4-5 cups vegetable broth or chicken broth
- 1 can Pelati tomatoes 1¾ cups, mashed
- ½ teaspoon oregano
- ½ teaspoon basil
- 1 bay leaf
- 1-2 dashes hot pepper flakes or black pepper
- 2 medium potato 1 ¾ cups, chopped
- 1 ½ cup baby spinach leaves
- salt
*I like to soak the lentils for about 30-60 minutes, they cook faster and aids ingestion.
**Depending if you use store bought or homemade broth you may want to add the salt after the soup is almost cooked.
Instructions
- In a large bowl of water soak the lentils for approximately 1-2 hours, then drain and rinse.
- In a large pot add the oil, chopped onion, carrots and celery, cook for 2 minutes stirring often then add the garlic and cook until onion is transparent.
- Then add the lentils, broth, tomatoes and spices. Stir to combine, then bring to a boil, cover and simmer for 30 minutes. Add the potatoes and continue to cook for 30 minutes, in the last 5 minutes remove the bay leaf and add the spinach, stir to combine. At this point you can remove ⅓-½ the soup and blend until smooth* then add back into the pot. Heat through and serve.
*I removed about 3 ladles full (1 -1 ½ cups), I left mine not completely smooth, a little coarse.
Notes
- Add salt only near the end of cooking to avoid over-salting if using store-bought broth, which may already be salty.
- Choose brown or green lentils to keep shape in soups; red or yellow lentils are best if you want the soup to be partially pureed.
- Store soup in an airtight container in the refrigerator for 3 to 4 days; reheat on stove or microwave before serving.
- Freeze soup in freezer-safe containers, where it can last up to six months.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 267 kcal
% Daily Value*
| Calories | 267kcal | 13% |
| Carbohydrates | 35g | 12% |
| Protein | 14g | 28% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Potassium | 860mg | 18% |
| Fiber | 16g | 64% |
| Sugar | 3g | 6% |
| Vitamin A | 6226IU | 125% |
| Vitamin C | 25mg | 28% |
| Calcium | 75mg | 8% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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