This Italian Lentil Soup (Zuppa di Lenticchie) is hearty, nourishing, and easy to make. It is a recipe that you will frequently turn to because it contains simple ingredients you may already have on hand. With protein-rich lentils, traditional Italian herbs and vegetables, it is nutritious and comforting, as well as being budget friendly. Just add some crusty bread, and you have a satisfying meal!
Why you’ll love this recipe:
This Italian Lentil Soup with vegetables is a great recipe to have in your repertoire.
Made from simple store cupboard ingredients, it is quickly and easily made, making it perfect when you want a family-friendly, nourishing meal and you don’t have a lot of time.
You will love this recipe for Italian Lentil Soup (Zuppa di Lenticchie) because:
- This is a delicious, satisfying, one-pot meal. We enjoy it year-round and even include it in our New Year’s Eve celebrations.
- It is made from ingredients which are readily available, or you may already have to hand.
- This is a go-to recipe you can customise to suit your family’s taste by including vegetables of your choice.
- You do not need any special culinary skills to make this traditional lentil and vegetable soup. It is such a simple recipe that it is perfect for novice cooks and experienced cooks alike.
- It is suitable for many people with specific dietary requirements as it is naturally gluten-free as well as vegan if you omit the Parmesan.
Ingredients in this recipe:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
Olive oil – we have used extra virgin olive oil for the best flavour and nutritional benefit. Use the best olive oil that you have.
Brown/yellow onion – this is the onion most frequently used when cooking. You can use white onion if you prefer.
Carrot – the carrot adds colour, flavour and nutrients.
Celery – one of the trio of vegetables in the flavour base.
Garlic – for the best result, use fresh cloves. The flavour is superior to bottled or pre-minced.
Lentils – we used dried brown lentils in this recipe; we offer some alternative varieties below.
Crushed tinned tomatoes – they are ideal for this recipe. If you have whole tinned tomatoes, chop them a little, or crush them with your hands before adding to the soup.
Vegetable stock – use homemade or store-bought. If you do not need the soup to be vegan, you can use chicken stock.
Parmesan rind – a small piece of leftover Parmesan rind softens as the soup cooks and adds great flavour. For vegan soup, omit the rind.
Dried chilli flakes – add gentle spice. Omit or increase the amount according to your preference.
Dried basil and oregano – these are traditional Mediterranean herbs which add great flavour.
Fresh rosemary – in this instance, we prefer the fresh herb. If you only have the dried herb, use one third of the amount as it is concentrated.
Sea salt and freshly ground black pepper – properly seasoning food is essential to achieving a flavoursome dish. Before serving, check that the soup is to your taste.
Italian/flat leaf parsley – adds flavour.
Parmesan cheese – although optional, we like to serve with freshly grated Parmesan cheese.
How To Make Italian Lentil Soup (Zuppa di Lenticchie):
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
1 – Make your Soffritto:
Make your “soffritto” – this is the flavour base for the soup. Add olive oil to a large saucepan, and over medium heat, add diced onion, carrot and celery. Sauté gently for about 5 minutes until the vegetables soften and the onion becomes translucent. Stir occasionally.
Add the garlic and sauté for one minute.
2 – Add the remaining ingredients:
To your saucepan, add the remaining ingredients, including your lentils that have been rinsed.
3 – Bring to the boil:
Bring the soup to the boil, then lower the heat and simmer for 30 – 40 minutes, stirring regularly, until the lentils are cooked. If the soup is too thick, add a little extra stock or water.
4 – Serving:
Just before serving, add the chopped parsley and stir well. Ladle the soup into bowls, discarding the parmesan rind, drizzle with extra virgin olive oil and serve with grated Parmesan if you wish.
Tips for success and FAQs:
Instead of discarding your Parmesan rinds, store them in the freezer in an airtight container. They add great flavour to soups, stews, or the stock you use for risotto. The rind doesn’t melt but does soften, and can be removed prior to serving.
It isn’t necessary to soak lentils as they cook quickly. However, if you prefer, soak them for about 2 hours to speed up the cooking process and possibly make digestion easier.
This is the Italian term for a traditional trio of vegetables that are gently sautéed in olive oil. The three vegetables are diced onion, carrot and celery and they are an essential flavour base for many Italian recipes for stews, soups or pasta sauces. Throughout Italy, there are many regional variations of Lentil Soup, but despite these differences, most, if not all, would begin with a soffritto.
You can use canned lentils, but they will not need to be cooked for the full length of time or they will be mushy. However, I strongly recommend that you use dried lentils as they cook very quickly, have better flavour and texture and are more economical.
Store it in an airtight container in the fridge for up to three days. It can be reheated on the stove or in the microwave. The soup may thicken while standing, so just add some more stock or water.
Yes, it freezes very well. Store it in a freezer-safe container for up to three months. Be sure to clearly label and date the container as frozen objects can be difficult to identify.
In Italy, it is a New Year’s tradition to eat Lentils at midnight or just after. The lentils are thought to bring good luck and this tradition dates to ancient Roman times. The lentils are said to resemble Roman coins, and they represent good fortune, prosperity, and long life.
Variations and substitutions:
Lentils – lentils come in many varieties. I have made the soup using brown, green, puy, red and split red lentils.
Brown and green lentils are my preference; they take the longest to cook, around 30-40 minutes in this recipe, and they hold their shape well.
Red lentils take about 25 – 30 minutes and still hold their shape quite well.
Split red lentils are the quickest, about 20 minutes. They tend to disintegrate which makes them delicious in soups and stews and a bonus if your family does not enjoy texture.
Puy lentils are not generally used in Italy, but they take about 30 minutes and hold their shape very well.
Possible additions –
Baby spinach for additional greens.
Add small pasta, such as ditalini, shortly before the soup is cooked. The time it takes to cook depends on the variety. The soup will thicken a little and you may need to add a little extra liquid before serving.
Serving suggestions:
Warm and comforting, this delicious Italian Lentil Soup is ideal to serve for lunch or dinner.
When cooked, if you prefer, you can use an immersion blender to make a creamier, smoother soup.
To accompany the soup, it needs no more than bread, such as our no-knead, easy Spelt Loaf.
It travels well, so is ideal to take to a potluck, or gift some to a friend.
Suggested toppings:
- A drizzle of extra virgin olive oil is a traditional finishing touch.
- Some finely chopped parsley.
- Grated Parmesan cheese.
- Lemon juice – the acidity from a small squeeze of lemon juice really brightens the flavour.
I am certain that you will enjoy this Italian Lentil Soup (Zuppa di Lenticchie). Made in just one pot, using store cupboard ingredients, it will be a great addition to your soup repertoire. And, if you want to bolster your chances for prosperity and good fortune in the coming year, be sure to enjoy a bowl of this Italian Lentil Soup on New Year’s Eve!
Alex xx
More delicious recipes for you to try:
Stay in touch!
Follow me on Facebook, Pinterest and Instagram and subscribe to my newsletter.
Italian Lentil Soup (Zuppa di Lenticchie)
Please note:
For accuracy, when weights are provided, we recommend weighing your ingredients. This will produce the best results. All oven temperatures listed are for fan forced.
Ingredients
- 3 tablespoon (¼ cup) extra virgin olive oil See Note 1
- 1 medium brown/yellow onion – peeled and finely diced
- 1 large carrot – washed, finely diced
- 2 ribs celery – finely diced
- 3 cloves garlic – finely chopped
- 1 cup (200 g) dried brown lentils
- 400 g (14 oz) tin of crushed tomatoes
- 5 ½ cups (1.375 litres) vegetable stock
- 1 piece Parmesan rind – about 7 ½ cm/3 inches See Note 2
- ¼ teaspoon dried red chilli pepper flakes
- 1 ½ teaspoon dried basil
- 1 ½ teaspoon dried oregano
- 1 teaspoon fresh rosemary – finely chopped See Note 3
- Sea salt and freshly ground black pepper – to taste
To Serve:
- 2 tablespoon flat-leaf parsley – finely chopped
- extra virgin olive oil – a drizzle
- Parmesan cheese – freshly grated
Instructions
- Add olive oil to a large saucepan, and over medium heat, add the diced onion, carrot and celery and sauté gently for about 5 minutes until the vegetables soften and the onion becomes translucent. Stir occasionally.
- Add the garlic and sauté for one minute. Then, add the remaining ingredients.
- Bring to the boil, then lower the heat and simmer for 30 – 40 minutes, stirring regularly, until the lentils are cooked. If the soup is too thick, add a little extra stock.
- Just before serving, add the chopped parsley and stir well. Ladle the soup into bowls, discarding the parmesan rind.Drizzle with extra virgin olive oil and serve with grated Parmesan.
Video
Notes
- Tablespoon: we use a standard Australian tablespoon which is 20 ml (4 teaspoons).
- Parmesan Rind: a small piece of leftover Parmesan rind softens as the soup cooks and adds great flavour. Omit for a vegan soup.
- Rosemary: if using dried rosemary, use about ⅓ teaspoon as it is more concentrated than fresh.
- Storage: store it in an airtight container in the fridge for up to three days. It can be reheated on the stove or in the microwave. The soup may thicken while standing, so just add some more stock or water.
- Freezing: allow to cool completely before storing the soup in a freezer safe container for up to three months.
Nutrition Estimate:
Nutritional Disclaimer:
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
Antonia
I absolutely love this recipe. It is so delicious and easy to make. I made it non vegetarian I used chicken stock instead of veggie. I shared it with my family that I nanny for and they loved it. I made enough for meal prep and to freeze for winter.
Alexandra Cook
Hi Antonia 🙂
Thank you so much for giving the recipe a try – I am so happy that the soup was enjoyed by all 🙂
Alex xo
Krystal
How does it freeze?
Alexandra Cook
Very well! Up to three months 🙂
We have storage/freezing instructions in the recipe card.
Ana
Made this last night and absolutely loved it. So yummy! Great flavors.
Alexandra Cook
Thank you so much, Ana!
Alex xo
Ella
Super easy to make, and very very delicious. I thought to leave out the parmesan rind, but then decided to put it in, and it’s so good! I’m definitely making this again.
Alexandra Cook
Hello Ella,
Thank you so much for taking the time to leave a comment! I am so happy that you enjoyed this recipe so much 🙂
Alex xo
Katie
I loved this soup. It is hearty and flavorful.
Alexandra Cook
Thank you, Katie!
So happy you enjoyed it, Alex xo
Debra
Absolutely delicious. I don’t generally eat leftovers but I ate this delicious soup 3 days in a row.
Alexandra Cook
Thank you so much, Debra 🙂
I am so happy to hear you enjoyed this recipe.
Alex xo
Lori
It’s freezing here right now and I’m all things soup. This was such a hearty dish that was perfect to cozy up with! Such a great comforting recipe that’s full of amazing flavor!
Alexandra Cook
Hi Lori!
Thank you for making this recipe, and I am so pleased you enjoyed it. It is perfect for a cool day!
Alex xo
Savita
Wow, just made this Italian Lentil Soup and it exceeded my expectations! The combination of hearty lentils, aromatic vegetables, and flavorful herbs created a bowl of warmth and comfort.
Alexandra Cook
Hi Savita,
Thank you so much for trying this recipe. It is one of my favourites, so I am thrilled to hear that you enjoyed it 🙂
Alex xo
Laura
This Italian lentil soup brought me back to my childhood, as we have a very similar soup in Spain (Lentejas), but the addition of parmesan cheese, was a total game-changer! So so delicious, thank you for the recipe!
Alexandra Cook
Hi Laura,
How special are food memories?
They really are some of the best. I am so pleased you enjoyed this recipe.
Alex xo
mik
I made this up to add to my ‘freezer’ stock as I love soup dinner the cold months. I sampled a small bowl for lunch and it was just a delicious as the recipe sounded. Thanks
Alexandra Cook
Thank you, Mik 🙂
Really happy to hear this. It is so great to have on hand – I agree!
Alex xo
Andrea
A bowl of this soup was truly delicious – it’s got such a great flavor!
Alexandra Cook
Hi Andrea,
I am so happy you enjoyed this recipe – thanks so much for sharing! Alex xo
Mary
This soup is so hearty and satisfying. The spices are perfect. The texture of the soup is so good for dunking my garlic bread! I found my favorite new winter soup!
Alexandra Cook
Hello Mary,
Thank you so much for trying this recipe, and I am so pleased you enjoyed it.
Alex xo
Helen
This soup is amazing. It’s so full of flavor and fills you up. A perfect winter dinner. We plan on having this one often! Pinned!
Alexandra Cook
Hi Helen,
Thanks so much for your lovely comment. I am glad to hear that you enjoyed this recipe and will be making it often! Alex xo
C Grigg
Hearty soup with lots of protein. Such an easy go-to soup- love it
This is a great site.
Alexandra Cook
Thank you! I am so glad you enjoyed this recipe 🙂
I hope you’ll find many more to make, Alex xo
Jan
Oh my, this gave me all the cozy feels. It’s perfect for the cooler weather we are experiencing atm. I can’t wait to make it again and make a bigger batch next time around.
Alexandra Cook
I am so happy to hear you enjoyed this special recipe, Jan! Thanks so much for taking the time to let me know, Alex xo