The Ultimate Italian Lentil Soup
This hearty, nutrient-packed Italian lentil soup combines centuries of culinary tradition with modern nutritional science to create a dish that's not only delicious but also remarkably good for you. Studies show that regular consumption of lentils can reduce your risk of heart disease by up to 22%, making this rustic soup both a comfort food and a health investment.
Equipment
- Dutch Oven or Heavy-Bottomed Pot
Ingredients
Soup Base
- 2 cups dried brown or green lentils rinsed and picked over
- 2 tablespoons extra virgin olive oil
- 1 large onion finely diced (about 1½ cups)
- 2 medium carrots diced (about 1 cup)
- 2 stalks celery diced (about ¾ cup)
- 4 cloves garlic minced
- 1 can diced tomatoes 14.5 oz
- 6 cups vegetable or chicken broth low sodium preferred
Herbs and Seasonings
- 2 bay leaves
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes optional
Finishing Ingredients
- 2 cups fresh spinach or kale chopped
- 2 tablespoons fresh lemon juice
- salt and freshly ground black pepper to taste
- freshly grated Parmesan cheese for serving (optional)
Instructions
- Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the diced onions, carrots, and celery, then sauté for 5-7 minutes until the vegetables begin to soften.
- Add the minced garlic to the softened vegetables and cook for 30-60 seconds until fragrant. Pour in the diced tomatoes with their juices, stirring to incorporate while scraping any flavorful browned bits from the bottom of the pot.
- Add the rinsed lentils, broth, bay leaves, dried oregano, basil, thyme, and red pepper flakes (if using) to the pot. Bring the mixture to a boil, then reduce heat to maintain a gentle simmer. Cover partially with a lid.
- Allow the soup to simmer for about 30-35 minutes, stirring occasionally, until the lentils are tender but still maintain their shape. If the soup becomes too thick during cooking, add more broth or water ¼ cup at a time.
- Once lentils are tender, remove the bay leaves and stir in the chopped spinach or kale and fresh lemon juice. The greens will wilt quickly in the residual heat.
- Season with salt and freshly ground black pepper to taste. Serve hot in warmed bowls, topped with freshly grated Parmesan cheese if desired.
Notes
Ingredient Substitutions:
• Red lentils can replace brown/green, but reduce cooking time by 10 minutes
• Swiss chard or escarole can substitute for spinach or kale
• Vegetable broth makes this dish completely vegan
• For added richness, add a Parmesan rind while simmering
• Fresh herbs can replace dried (use 3x the amount) Common Mistakes to Avoid:
• Always rinse lentils thoroughly as they may contain small stones or debris
• Add salt only after lentils are tender (early salt can toughen lentils)
• Use gentle simmering to maintain texture; aggressive boiling breaks down lentils
• Lentils older than 12 months take significantly longer to cook
• Add leafy greens at the end to preserve nutrients and color Storage Tips:
• Refrigerate in airtight containers for up to 5 days
• Freeze portions for up to 3 months
• Add a splash of broth when reheating as the soup thickens during storage
• Red lentils can replace brown/green, but reduce cooking time by 10 minutes
• Swiss chard or escarole can substitute for spinach or kale
• Vegetable broth makes this dish completely vegan
• For added richness, add a Parmesan rind while simmering
• Fresh herbs can replace dried (use 3x the amount) Common Mistakes to Avoid:
• Always rinse lentils thoroughly as they may contain small stones or debris
• Add salt only after lentils are tender (early salt can toughen lentils)
• Use gentle simmering to maintain texture; aggressive boiling breaks down lentils
• Lentils older than 12 months take significantly longer to cook
• Add leafy greens at the end to preserve nutrients and color Storage Tips:
• Refrigerate in airtight containers for up to 5 days
• Freeze portions for up to 3 months
• Add a splash of broth when reheating as the soup thickens during storage
Nutrition
Calories: 285kcalCarbohydrates: 45gProtein: 18gFat: 5gPotassium: 815mgFiber: 20gIron: 6.6mg
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