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Italian Lentil Soup (Zuppa di Lenticchie)
Quick & easy Italian lentil soup (zuppa di lenticchie) made with just 9 ingredients — mostly pantry staples! Simple, nourishing, vegan, and SO comforting!
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings: 4 (side servings)
Calories: 289 kcal
Course:
Side Dish , Main Course
Cuisine:
Italian , Vegan
Ingredients
- 3 Tbsp olive oil
- 1 small yellow onion, finely diced (1 small onion yields ~1 ½ cups or 180 g)
- 1 medium carrot, finely diced (1 carrot yields ~1/2 cup or 90 g)
- 2 large stalks celery, finely diced (2 stalks yield ~1/2 cup or 70 g // or sub 1/4 tsp fennel seeds)
- 4 medium cloves garlic, pressed or finely minced
- 1/2-3/4 tsp sea salt
- 1/4 tsp ground black pepper
- 1/4 tsp red pepper flakes
- 1 cup dry lentils (green or brown, not red)
- 4-5 cups water (or sub veggie or bone broth and omit/reduce salt)
FOR SERVING optional
- olive oil (traditionally drizzled on top)
- fresh parsley
- Vegan Parmesan Cheese
- Vegan garlic bread (or dinner rolls // gluten-free as needed)
Instructions
- Heat oil in a large pot or Dutch oven over medium-low heat. Once warm, add the onions and toss to coat them in the oil. Cook for 3-5 minutes, stirring occasionally, until translucent. Add the carrots, celery, garlic, salt, black pepper, and red pepper flakes. Cook, stirring occasionally, for about 10 minutes total, until most of the oil is absorbed and things are just beginning to brown and caramelize.
- Add the dry lentils and toss well to coat them in oil and combine with the veggies, then add the water (starting with the lesser amount) and mix well. Bring to a boil, then reduce to a simmer, cover, and cook for 15-20 minutes, until the lentils are tender and the soup is thicker. Stir occasionally to ensure even cooking of the lentils, and add more water as needed to keep the lentils covered (and achieve a more brothy soup, if desired!).
- Serve warm garnished with a drizzle of olive oil, freshly chopped parsley, and/or vegan parmesan cheese (all optional)! Delicious served with rolls or garlic bread. Leftovers keep well in the refrigerator for 3-4 days or in the freezer for 1 month (or longer).
Cup of Yum
Notes
- *This recipe also works well in the Instant Pot. After sautéing and adding the remaining ingredients, seal the lid and pressure cook on high for 5-6 minutes (for brown lentils) or 7-8 minutes (for green lentils). Let pressure release naturally.*Nutrition information is a rough estimate calculated with the lesser amount of salt and without optional ingredients.
Nutrition Information
Serving
1serving
Calories
289
(14%)
Carbohydrates
37.5g
(13%)
Protein
12.7g
(25%)
Fat
10.8g
(17%)
Saturated Fat
1.5g
(8%)
Polyunsaturated Fat
1.4g
Monounsaturated Fat
7.5g
Trans Fat
0g
Cholesterol
0mg
(0%)
Sodium
327mg
(14%)
Potassium
512mg
(15%)
Fiber
6.8g
(27%)
Sugar
4.2g
(8%)
Vitamin A
649IU
(13%)
Vitamin C
7.4mg
(8%)
Calcium
43mg
(4%)
Iron
3.4mg
(19%)
Nutrition Facts
Serving: 4(side servings)
Amount Per Serving
Calories 289
% Daily Value*
| Serving | 1serving | |
| Calories | 289 | 14% |
| Carbohydrates | 37.5g | 13% |
| Protein | 12.7g | 25% |
| Fat | 10.8g | 17% |
| Saturated Fat | 1.5g | 8% |
| Polyunsaturated Fat | 1.4g | 8% |
| Monounsaturated Fat | 7.5g | 38% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 327mg | 14% |
| Potassium | 512mg | 11% |
| Fiber | 6.8g | 27% |
| Sugar | 4.2g | 8% |
| Vitamin A | 649IU | 13% |
| Vitamin C | 7.4mg | 8% |
| Calcium | 43mg | 4% |
| Iron | 3.4mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet.