Hey friends!
Craving something warm and comforting? I’ve got just the thing for you!
Today, I’m excited to share my favorite recipe for Italian lentil soup.
It’s hearty, packed with flavor, and super easy to make.
Perfect for chilly days or whenever you need a little pick-me-up.
Grab your pot, and let’s dive into this delicious dish!
Suggestions for Ingredient Substitution
For the lentils, red lentils can be used as a quicker-cooking alternative, though they will yield a softer texture. Adjust cooking time accordingly. Green or yellow split peas can also work, providing similar protein content and a comparable earthy flavor.
Vegetable broth can be replaced with chicken broth for a richer flavor, or water with additional herbs and spices for a lighter option. If using water, consider adding a tablespoon of miso paste or nutritional yeast for depth.
Baby spinach can be substituted with kale, Swiss chard, or collard greens for different nutritional profiles and textures. Chop these heartier greens finely and add them earlier in the cooking process to ensure they soften sufficiently. For a lower-carb option, consider using zucchini noodles or cauliflower rice instead of additional vegetables.
| Preparation Time | 10-15 minutes |
| Cooking Time | 30-40 minutes |
| Total Time | 40-55 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 450-500
- Protein: 25-30 g
- Fat: 10-15 g
- Carbohydrates: 70-80 g
Ingredients
For the soup:
- 1 cup chopped parsley
- 1 cup brown or green lentils (rinsed well before cooking)
- 1 medium yellow onion (finely diced)
- olive oil
- 1 tbsp Italian seasoning
- 2 carrots
- 1 dried bay leaf
- kosher salt
- 1 celery rib
- 1 (28 oz) can whole tomatoes (crushed by hand or with a spoon)
- red wine vinegar
- black pepper (freshly ground preferred)
- 5 cups vegetable broth (I recommend Pacific Foods Organic)
- 4 large garlic cloves (freshly minced for best flavor)
- 2 cups baby spinach
- 1/2 to 1 tsp red pepper flakes
For garnish:
- freshly grated parmesan cheese
Step 1: Sauté the Vegetables
Heat a large pot over medium-high heat and add a drizzle of extra virgin olive oil.
Add 1 medium yellow onion (finely chopped), 2 chopped carrots, and 1 chopped celery rib to the pot.
Stir the vegetables to combine.
Season them with a pinch of kosher salt and black pepper, tossing to ensure they’re evenly coated.
Step 2: Prepare the Lentil and Tomato Base
Rinse 1 cup of brown or green lentils under cold water and set them aside for later use.
Once the vegetables are tender, add 4 large minced garlic cloves to the pot and stir.
Pour in a 28-ounce can of whole San Marzano tomatoes (with juices) and break them up with a spoon as they cook.
Step 3: Build the Flavor
Pour 5 cups of vegetable broth into the pot and add 1 dried bay leaf.
Stir to combine all the ingredients.
Add 1 tablespoon of Italian seasoning and another pinch of kosher salt and black pepper.
Stir well to blend the flavors.
Step 4: Cook the Lentils
Add the rinsed lentils to the pot and stir to ensure they are well incorporated.
Bring the mixture to a boil, then reduce the heat to a gentle simmer.
Partially cover the pot with a lid and let it cook for about 20 minutes, or until the lentils are tender and cooked through.
Step 5: Finish and Season the Soup
Once the lentils are tender, stir in 2 cups of baby spinach and let it cook until wilted.
Add 1 cup of chopped parsley leaves and a splash of red wine vinegar to the pot.
Stir to combine and mingle the flavors.
Taste the soup and adjust the seasoning if necessary.
Step 6: Serve and Garnish
Serve the soup hot, garnished with freshly grated Parmesan cheese and a pinch of red pepper flakes if you desire a bit of heat.
Enjoy your hearty and flavorful soup!
