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Italian Lentil Soup Recipe
Italian lentil soup is a traditional vegetarian dish that belongs to the Italian "cucina povera". It's hearty and nutritious, a perfect comfort food for cold winter evenings.Ingredients and steps for this Italian soup recipe are very simple. You don't need any special culinary skills!
Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 6
Calories: 343 kcal
Course:
Main Course , Soup
Cuisine:
Italian
Ingredients
- 380 g dried lentils 2 cups
- 3 tablespoons olive oil
- 1 onion
- 3 rosemary sprigs
- 1 tablespoon tomato paste
- 1 carrot
- 250 g potatoes 9 oz (about 1 medium potato or 2 small)
- 1 clove garlic
- 1 celery stalk
- 1.2 liters broth 5 cups, vegetable
- 1 bay leaf
- salt to taste
- pepper to taste
Instructions
- Wash and peel the carrot and celery. Peel the onion. On a cutting board make small pieces of carrot, celery and onion. Finally peel and cut the potatoes into cubes, not too small. Otherwise they will split during cooking.
- Pour the oil into a high-sided saucepan. Add the vegetables and a peeled clove of garlic. Sauté over medium heat for about 3 minutes.
- Add the chopped potatoes. Stir and cook for 3-4 minutes. Then add the lentils. If you soaked the lentils, drain them well from the water. If not, rinse them quickly and add them to the vegetables and stir.
- Next cover the lentils with the hot vegetable broth, about 1 liter.
- Add a bay leaf, a sprig of rosemary, a tablespoon of tomato paste and a splash of extra virgin olive oil.
- Stir everything together and cook over a gentle heat for about 30 minutes. If necessary, add more hot water or broth while cooking. It depends on the more or less brothy consistency you want to achieve.
- At the end of the cooking time, adjust salt and pepper. Turn off and let the soup rest for about 10 minutes. Then bring to the table and serve with slices of bread. Serve Italian lentil soup piping hot.
Cup of Yum
Nutrition Information
Serving
100g
Calories
343kcal
(17%)
Carbohydrates
51g
(17%)
Protein
18g
(36%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
835mg
(35%)
Potassium
887mg
(25%)
Fiber
21g
(84%)
Sugar
5g
(10%)
Vitamin A
2221IU
(44%)
Vitamin C
14mg
(16%)
Calcium
53mg
(5%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 343
% Daily Value*
| Serving | 100g | |
| Calories | 343kcal | 17% |
| Carbohydrates | 51g | 17% |
| Protein | 18g | 36% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 835mg | 35% |
| Potassium | 887mg | 19% |
| Fiber | 21g | 84% |
| Sugar | 5g | 10% |
| Vitamin A | 2221IU | 44% |
| Vitamin C | 14mg | 16% |
| Calcium | 53mg | 5% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.