Italian Lentil Soup
User Reviews
4.9
Italian Lentil Soup
Description
This Italian Lentil Soup starts by gently sautéing diced onion, celery, and carrots in extra virgin olive oil until soft. Tomato paste is added and cooked to develop depth, followed by crushed plum tomatoes, dried oregano, lentils, water, and optionally a small Parmesan rind for richness. The soup is simmered until lentils are tender, then fresh baby spinach is stirred in, wilting with residual heat.
The resulting soup offers a wholesome combination of tender lentils with aromatic vegetables and a slightly tangy tomato base. The inclusion of Parmesan rind adds a subtle savory complexity that complements the mild peppery flavor of the lentils. This soup is filling and packed with plant-based protein and fiber.
It is traditionally served in bowls, often accompanied by crusty bread and optionally topped with a drizzle of olive oil or grated cheese. A splash of red wine vinegar can be added at serving to brighten the flavors.
The soup can be made ahead and stored for up to three days in the refrigerator, and it also freezes well for up to three months. Reheat gently to preserve texture and flavor.
Ingredients
- 1/4 cup (60g) extra virgin olive oil
- 1 medium onion diced
- 2 ribs celery diced
- 2 medium carrot diced
- 1 teaspoon oregano dried
- 3 ounces (85g) tomato paste
- 1 cup (240g) crushed plum tomatoes
- 1/2 pound (226g) baby spinach
- 8 cups (1.9kg) water
- 1 pound (454g) brown lentils see notes below, or green lentils
- 1 small parmigiano reggiano rind optional, see notes below
- salt to taste
- black pepper to taste
Instructions
- Heat a large heavy pot to medium-low and add the olive oil, carrots, celery, and onion. Cook until soft and translucent (about 10 minutes).
- Add in the tomato paste and cook, stirring frequently for 5 minutes.
- Next add in the plum tomatoes, oregano, lentils, Parmigiano Reggiano rind, and water. Bring to a boil, then lower heat and cook over a simmer until the lentils are soft (about 45-50 minutes).
- After the lentils are cooked through and tender, turn off the heat and add the baby spinach.
- Taste test and adjust salt and pepper to taste. Serve in bowls with a drizzle of extra virgin olive oil and with grated cheese on the side. Also, serve with crusty bread. Enjoy!
Notes
- This recipe makes 8 moderate or 6 large servings.
- Both brown and green lentils can be used; brown lentils cook quicker and have a milder flavor than green lentils.
- Parmigiano Reggiano rind adds depth to the soup but can be omitted; serve with grated cheese if unavailable.
- Finish with extra virgin olive oil or red wine vinegar for added flavor.
- Store leftovers in the refrigerator for up to 3 days or freeze for up to 3 months; reheat in the microwave.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 288 kcal
% Daily Value*
| Calories | 288kcal | 14% |
| Carbohydrates | 41.7g | 14% |
| Protein | 16.1g | 32% |
| Fat | 7.1g | 11% |
| Saturated Fat | 1g | 5% |
| Sodium | 438mg | 18% |
| Potassium | 848mg | 18% |
| Fiber | 19.1g | 76% |
| Sugar | 5.9g | 12% |
| Calcium | 55mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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