Umbrian Lentil Soup with Pasta

Name: Umbrian Lentil Soup with Pasta
Prep time: 15 min
Cook time: 30 min
Yield: 4 serving
Ingredients: 200-250 g small green/brown lentils; 250 g pasta; 1 onion; 2 talks celery; 1-2 carrots; 2 garlic cloves; 1 prig fresh Rosemary; 3-4 tablespoon extra virgin olive oil; 1 tablespoon tomato concentrate; 1 lt warm water or vegetable stock; salt; freshly ground black pepper

User Reviews

5.0

195 reviews

Excellent

Prep Time
15 mins
Cook Time
15 mins
Servings
4
Calories
527 kcal
Course
Main Course, Soup
Cuisine
Mediterranean, Italian

Umbrian Lentil Soup with Pasta

Daisy Meyer

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An easy and nutritious traditional one-pot vegetarian/vegan pasta and lentil soup recipe from Umbria in Central Italy. An authentic Italian pasta recipe.

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Ingredients

Servings

200-250 g small green/brown lentils (7-9oz) I used Umbrian lentils from Cascia. You can use French puy lentils
250 g pasta (9oz) You can use ditalini, broken linguine, maltagliati or sagnette. I used sagnarelli
1 onion peeled and finely chopped
2 talks celery finely chopped
1-2 carrots finely chopped
2 garlic cloves peeled and chopped
1 prig fresh Rosemary chopped leaves
3-4 tablespoon extra virgin olive oil.
1 tablespoon tomato concentrate
1 lt warm water or vegetable stock (33floz) I used half and half
salt to taste
freshly ground black pepper. as required

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Instructions

Peel and finely chop the onion and garlic. Wash and finely chop the celery and carrots. Wash and chop the rosemary leaves. Rinse the lentils under running water to remove any impurities (like stones). Umbrian lentils don't need pre-soaking. If you use another kind, check the packet to see if you have to soak them first. Small lentils are better. Red lentils not so good as they get mushy.
Saute the onion, carrots and celery with the olive oil in a deep heavy pan or Dutch oven (I used my Dutch oven). When the veggies start to soften add the garlic, rosemary and tomato concentrate. Mix everything together. Let it cook for another minute and then add the lentils and cover with warm water and vegetable stock. (I used half and half). Let the soup simmer for about 20-30 minutes.
Add salt to taste and then add the pasta. Continue cooking until the pasta is ready. Stir every now and again to prevent sticking. Serve with a little olive oil and ground black pepper as required.

Notes

The pasta cooking time will depend on the type of pasta you use. Check the packet for cooking instructions. You can use ditalini, broken spaghetti or linguine, sagne or maltagliati. I used sagnarelli from Giuseppe Cocco.
I used small Umbrian lentils that don't need soaking. You can use any small lentil but I wouldn't use red lentils as they can get mushy. Check the packet to see if they need pre-soaking

Nutrition Information

Show Details

Calories 527kcal (26%) Carbohydrates 83g (28%) Protein 22g (44%) Fat 12g (18%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Monounsaturated Fat 8g Sodium 66mg (3%) Potassium 805mg (23%) Fiber 19g (76%) Sugar 5g (10%) Vitamin A 2719IU (54%) Vitamin C 7mg (8%) Calcium 65mg (7%) Iron 5mg (28%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 527 kcal

% Daily Value*

Calories	527kcal	26%
Carbohydrates	83g	28%
Protein	22g	44%
Fat	12g	18%
Saturated Fat	2g	10%
Polyunsaturated Fat	2g	12%
Monounsaturated Fat	8g	40%
Sodium	66mg	3%
Potassium	805mg	17%
Fiber	19g	76%
Sugar	5g	10%
Vitamin A	2719IU	54%
Vitamin C	7mg	8%
Calcium	65mg	7%
Iron	5mg	28%