Italian Lentil Soup
User Reviews
4.9
Italian Lentil Soup
Description
The recipe begins by sautéing onion, garlic, carrots, and celery in olive oil with salt and pepper. Crushed canned San Marzano tomatoes and vegetable broth are added along with lentils, bay leaf, Italian seasoning, and red pepper flakes. After bringing to a boil, the soup simmers partially covered until the lentils become tender but intact, about 20 to 30 minutes.
Finishing touches include stirring in fresh baby spinach and parsley that wilt gently, plus a splash of red wine vinegar to enhance acidity and flavor depth. The soup can be served with grated Parmesan cheese and a drizzle of olive oil if desired. This lentil soup provides a balance of hearty legumes, fragrant vegetables, and gentle spices in a comforting bowl ideally suited for a light meal or starter.
If you desire a thicker soup, broth quantities can be reduced. Leaving cheese off makes the recipe suitable for vegan diets. Leftovers store well refrigerated for up to 4 days or frozen to 3 months, with cheese added just before serving. Reheating gently preserves flavor and texture.
Ingredients
- extra-virgin olive oil
- 1 yellow onion finely chopped, medium
- 4 garlic minced, large cloves
- 2 carrot chopped
- 1 celery chopped, rib
- kosher salt
- black pepper
- 1 whole tomatoes 28-ounce can, San Marzano preferred
- 5 cups vegetable broth
- 1 bay leaf dried
- 1 tablespoon Italian seasoning
- 1/2 to 1 teaspoon red pepper flakes
- 1 cup green lentils rinsed (or brown lentils
- 2 cups baby spinach
- 1 cup parsley chopped leaves
- red wine vinegar splash
- Parmesan Cheese for garnish (optional, freshly grated
Instructions
- Sauté the aromatics. In a large Dutch oven, heat about 2 tablespoons olive oil over medium-high heat. Add the onions, garlic, carrots, and celery. Season with a big pinch of salt and pepper. Cook, stirring occasionally until the veggies are fragrant and somewhat tender, about 5 minutes.
- Simmer. Add the tomatoes and lightly crush with a potato masher or the back of a fork. Stir in the vegetable broth, bay leaf, Italian seasoning, red pepper flakes, and lentils. Season with another pinch of kosher salt and black pepper. Bring the soup to a boil, then lower the heat and partly cover the Dutch oven, leaving a little opening. Simmer for about 20 to 30 minutes or until the lentils are very tender and cooked through, but still intact.
- Finish and serve. Turn off the heat and stir in the baby spinach, parsley, and a splash of red wine vinegar. Taste and season with more vinegar, salt, and pepper to your liking. Transfer to serving bowls and finish with a drizzle of olive oil and Parmesan cheese, if using.
Notes
- For a thicker consistency, reduce the vegetable broth to 4 cups instead of 5.
- Omit the Parmesan cheese for a vegan version of the soup.
- Store leftovers in airtight containers in the refrigerator up to 4 days or freeze for up to 3 months; add cheese when serving.
- Defrost frozen soup in the refrigerator overnight or microwave, and reheat over medium-low heat until hot.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 1618 kcal
% Daily Value*
| Calories | 161.8kcal | 8% |
| Carbohydrates | 30.5g | 10% |
| Protein | 10g | 20% |
| Fat | 0.7g | 1% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 0.1g | 1% |
| Sodium | 915.3mg | 38% |
| Potassium | 661mg | 14% |
| Fiber | 12.3g | 49% |
| Sugar | 5.9g | 12% |
| Vitamin A | 5754.9IU | 115% |
| Vitamin C | 27.1mg | 30% |
| Calcium | 91.7mg | 9% |
| Iron | 4.4mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
You'll Also Love
