Italian Lentil Soup (Zuppa di Lenticchie)
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 that you may already have on hand. With protein-rich lentils, traditional Italian herbs and vegetables, it is hearty and comforting, as well as being budget-friendly. Just add some crusty bread, and you have a satisfying meal!
Servings 4 people
Calories 339kcal
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 See Note 2
- 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 3
- 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 4
- sea salt and freshly ground black pepper - to taste See Note 5
To Serve:
- 2 tablespoon flat-leaf parsley - finely chopped
- extra virgin olive oil - a drizzle
- Parmesan cheese - freshly grated
Instructions
- Add the 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. Check that the seasoning is to your liking.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). For readers located elsewhere in the world, please use 1 tablespoon + 1 teaspoon for each listed tablespoon.
- 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.
- Parmesan Rind: a small piece of leftover Parmesan rind softens as the soup cooks and adds great flavour. Omit for a vegan/vegetarian soup.
- Rosemary: if using dried rosemary, use about ⅓ teaspoon as it is more concentrated than fresh.
- Seasoning: adjust the seasoning to your liking - we recommend using freshly ground black pepper and sea salt flakes for the best flavour. Add more red chilli pepper flakes if you like the heat.
- Storage and reheating: 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
Calories: 339kcal | Carbohydrates: 47g | Protein: 15g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 1461mg | Potassium: 943mg | Fiber: 18g | Sugar: 10g | Calcium: 109mg | Iron: 6mg
