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4.9 from 366 votes

Italian Lentil Soup

Italian lentil soup is simple to make and ultra comforting. Lentils, carrots, onions, and celery are simmered together until soft. Our version adds baby spinach at the end for an extra dose of green.

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr 5 mins
Servings: 8
Calories: 288 kcal
Course: Soup
Cuisine: Italian

Ingredients

  • 1/4 cup (60g) extra virgin olive oil
  • 1 medium onion diced
  • 2 ribs celery diced
  • 2 medium carrots diced
  • 1 teaspoon dried oregano
  • 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 or green lentils see notes below
  • 1 small parmigiano reggiano rind optional, see notes below
  • salt and pepper to taste

Instructions

    Cup of Yum
  1. 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).
  2. Add in the tomato paste and cook, stirring frequently for 5 minutes.
  3. 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).
  4. After the lentils are cooked through and tender, turn off the heat and add the baby spinach.
  5. 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

  • Makes 8 moderate or 6 large servings.
  • Brown and green lentils can both be used.  Brown cook a bit quicker and have a milder taste than peppery green lentils.
  • Always save your Parmigiano Rinds!  They are excellent for soups like this, but if you don't have one just serve with grated cheese.
  • A drizzle of extra virgin olive oil and/or a splash of red wine vinegar is an excellent addition to each bowl.
  • Leftovers can be saved for up to 3 days and can be reheated in the microwave.  Lentil soup can be frozen for up to 3 months.

Nutrition Information

Calories 288kcal (14%) Carbohydrates 41.7g (14%) Protein 16.1g (32%) Fat 7.1g (11%) Saturated Fat 1g (5%) Sodium 438mg (18%) Potassium 848mg (24%) Fiber 19.1g (76%) Sugar 5.9g (12%) Calcium 55mg (6%) Iron 5mg (28%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 288

% 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.