5 from 111 votes
Umbrian Lentil Soup with Pasta
Umbrian Lentil Soup with Pasta features small green lentils cooked with onion, celery, carrot, garlic, and rosemary, enriched by tomato concentrate and extra virgin olive oil. The addition of small pasta pieces thickens the soup, creating a hearty, home-style dish with balanced savory and herbal notes.
Prep Time
15 mins
Cook Time
30 mins
Servings:
4
Calories:
527 kcal
Course:
Main Course, Soup
Cuisine:
Mediterranean, Italian
Ingredients
- 200-250 g small green lentils 7-9oz) I used Umbrian lentils from Cascia. You can use French puy lentils, or brown 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 carrot finely chopped
- 2 garlic peeled and chopped, cloves
- 1 prig rosemary chopped leaves, fresh
- 3-4 tablespoon extra virgin olive oil
- 1 tablespoon tomato concentrate
- 1 lt water 33floz) I used half and half, warm, or vegetable stock
- salt to taste
- black pepper as required, freshly ground
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.
Cup of Yum
Notes
- Cooking time for pasta depends on type; follow package instructions for best tenderness.
- Small lentils such as Umbrian or French puy are preferred; red lentils can become too mushy.
- Check whether your lentils require pre-soaking; small lentils typically do not.
- Use any small pasta shape like ditalini, broken linguine, maltagliati, or sagnette for traditional texture.
- Combining warm water with vegetable stock deepens flavor without heaviness.
Nutrition Information
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 527
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.