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Italian Lentil Soup (Zuppa di Lenticchie)

This hearty Italian Lentil Soup features protein-rich brown lentils, traditional herbs, and vegetables in a comforting one-pot meal that's naturally gluten-free and budget-friendly.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 portions
Course: Main Course, Soup
Cuisine: Italian, Mediterranean
Calories: 285
Ingredients Equipment Method Notes

Ingredients
  

  • 3 tablespoons extra virgin olive oil
  • 1 medium brown onion peeled and finely diced
  • 1 large carrot washed and finely diced
  • 2 ribs celery finely diced
  • 3 cloves garlic finely chopped
  • 1 cup dried brown lentils
  • 1 14 oz can crushed tomatoes
  • 5.5 cups vegetable stock
  • 1 piece Parmesan rind about 3 inches
  • 0.25 teaspoon dried red chili pepper flakes
  • 1.5 teaspoons dried basil
  • 1.5 teaspoons dried oregano
  • 1 teaspoon fresh rosemary finely chopped
  • sea salt and freshly ground black pepper to taste
  • 2 tablespoons flat-leaf parsley finely chopped for serving
  • extra virgin olive oil for drizzling
  • freshly grated Parmesan cheese for serving

Equipment

  • Large saucepan
  • ladle

Method
 

  1. Add olive oil to a large saucepan over medium heat. Add diced onion, carrot, and celery and sauté gently for about 5 minutes until vegetables soften and onion becomes translucent. Stir occasionally.
  2. Add garlic and sauté for one minute. Then add the lentils, crushed tomatoes, vegetable stock, Parmesan rind, red pepper flakes, basil, oregano, and rosemary.
  3. Bring to boil, then lower heat and simmer for 30-40 minutes, stirring regularly, until lentils are cooked. If soup is too thick, add extra stock.
  4. Just before serving, add chopped parsley and stir well. Check seasoning and adjust salt and pepper to your liking.
  5. Ladle soup into bowls, discarding the Parmesan rind. Drizzle with extra virgin olive oil and serve with grated Parmesan.

Notes

Brown and green lentils hold their shape best for this recipe. For vegan version, omit Parmesan rind and cheese. Store refrigerated up to 3 days or freeze up to 3 months. Soup will thicken when cooled - add stock when reheating.