A steaming bowl of hearty soup provides unparalleled warmth and comfort as the weather grows colder. Italian Lentil Soup is a time-honoured recipe that’s as comforting as it is nutritious. Originating from the rustic kitchens of Italy, this dish combines earthy lentils with a medley of fresh vegetables, fragrant herbs, and a rich tomato base. Not only is it packed with flavour, but it’s also an economical and wholesome meal that’s perfect for busy weeknights or leisurely weekend dinners.
Table of Contents
Why You’ll Love This Recipe
- Hearty and Filling: Packed with protein-rich lentils and veggies, it’s a complete meal.
- Easy to Make: Simple steps and minimal prep make it perfect for beginners.
- Budget-Friendly: Uses affordable pantry staples.
- Customizable: Can be readily tailored to accommodate dietary preferences or available ingredients.
- Nutritious: Low in fat, high in fibre, and brimming with vitamins.
Nutrition Information:
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 4g
- Sodium: 520mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 29g
- Fiber: 11g
- Protein: 12g
- Cholesterol: 0mg
Ingredients:
- 1 cup dried lentils, rinsed and sorted
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 (14 oz) can diced tomatoes
- 4 cups vegetable broth
- 1 cup water
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes (optional)
- Salt and black pepper, to taste
- 2 cups fresh spinach (optional)
- Parmesan cheese, grated (for serving)
- Fresh parsley for garnish
Ingredients and Substitutions
- Lentils: Green or brown lentils work best for this soup, but red lentils with a softer texture can also be used.
- Vegetables: Onions, carrots, and celery create a classic base, but zucchini or bell peppers can be added for variety.
- Tomatoes: Canned diced tomatoes are convenient, but fresh tomatoes can be substituted in the summer months.
- Broth: Vegetable broth keeps it vegetarian, but chicken broth can be used for a richer flavour.
- Spinach: Adds freshness and colour. Kale or Swiss chard serve as excellent substitutes.
How to Make Italian Lentil Soup (Step-by-Step)
- Chop Your Vegetables: Dice the onions, carrots, and celery into uniform pieces for even cooking.
- Sauté: Heat olive oil in a large pot. Add the vegetables and sauté until tender, enhancing their natural sweetness.
- Add Aromatics: Stir in minced garlic, cooking until fragrant to avoid burning.
- Combine Ingredients: Pour in the diced tomatoes, broth, and water. Add lentils and seasonings, stirring well.
- Simmer: Place a lid on the pot gently and allow it to simmer. Stir occasionally to ensure the lentils cook evenly.
- Adjust: Taste the soup and tweak the seasonings to your liking. Add spinach in the final minutes for a nutritional boost.
Expert Tips for Success
- Rinse Lentils Thoroughly: Removes any dirt or debris and improves texture.
- Don’t Overcook: Lentils can become mushy if cooked too long.
- Balance the Flavor: To brighten the dish, add a splash of balsamic vinegar or a squeeze of lemon juice at the end.
- Use Fresh Herbs: While dried herbs are great, fresh oregano or basil elevate the dish.
Variations and Customizations
- Meaty Version: Add cooked Italian sausage or shredded chicken.
- Spicy Twist: Increase red pepper flakes or add a diced chilli.
- Vegan Cheese: Sprinkle nutritional yeast instead of Parmesan.
- Grain Addition: Stir in cooked quinoa or barley for added texture.
Storage and Reheating Instructions
- Storage: Allow the soup to cool fully before transferring it to an airtight container. Refrigerate for up to 4 days.
- Freezing: Divide into individual portions and freeze for up to three months.
- Reheating: Warm in a pot over medium heat, adding a splash of broth or water if needed to thin the consistency.
Serving Suggestions
- Serve with crusty garlic bread or Italian focaccia.
- Pair with a crisp Caesar salad or roasted vegetables.
- For a cosy meal, accompany with a glass of red wine like Chianti.
Frequently Asked Questions (FAQs)
Q: Can I make this soup in advance?
A: Yes, the flavours deepen over time, making it even tastier the next day.
Q: What type of lentils should I use?
A: Green or brown lentils are ideal as they hold their shape. Red lentils can work but result in a creamier texture.
Q: Can I use a slow cooker?
A: Absolutely! Place all ingredients in a slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
Q: Is this soup gluten-free?
A: Yes, all ingredients are naturally gluten-free. Ensure that the broth you use is certified gluten-free.
Related Recipes
- Tuscan White Bean Soup
- Minestrone Soup
- Vegetarian Split Pea Soup
- Creamy Tomato Basil Soup
- Roasted Butternut Squash Soup
Conclusion
Italian Lentil Soup is a testament to the beauty of simple ingredients coming together to create something extraordinary. This comforting, nourishing soup will become a staple in your home. Give it a try and experience the joy of crafting a dish that’s as delightful to eat as it is to prepare. Bon appétit!
Potato Latkes: Crispy Perfection for Any Occasion
Classic Italian Lentil Soup
Ingredients
- 1 cup dried lentils, rinsed and sorted
- 2 tbsp olive oil
- 1 onion, finely chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 (14 oz) can diced tomatoes
- 4 cups cups vegetable broth
- 1 cup water
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp red pepper flakes (optional)
- Salt and black pepper, to taste
- 2 cups fresh spinach (optional)
- Parmesan cheese, grated (for serving)
- Fresh parsley for garnish
Instructions
- Prepare the Base: Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery, cooking until softened (about 5 minutes). Stir in garlic and cook for an additional minute.Add Liquids and Lentils: Add the diced tomatoes, vegetable broth, water, oregano, basil, and red pepper flakes (if using). Stir in the lentils and bring the mixture to a boil.Simmer: Reduce the heat to low, cover, and let the soup simmer for 30-35 minutes, or until the lentils are tender.Season and Finish: Taste and adjust seasoning with salt and pepper. Stir in fresh spinach during the last 5 minutes of cooking if desired.Serve: Ladle the soup into bowls and top with grated Parmesan cheese and chopped parsley. Serve with crusty bread for a complete meal.
Notes
- For a thicker soup, blend a portion of the soup and mix it back in.
- Use green or brown lentils as they hold their shape better during cooking.