Italian Lentil Soup

Name: Italian Lentil Soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: Italian
Ingredients: 1 ½ cups dry brown lentils; 2 tablespoons extra virgin olive oil; 1 medium onion, diced; 2 cloves garlic, finely chopped; 2 medium carrots, sliced; 2 ribs celery, diced; ½ teaspoon Italian seasoning; 2 tablespoons tomato paste; 1 (28 ounces) can diced tomato; 4-6 cups water (or vegetable broth); 2 cups baby spinach; 1/2 teaspoon salt (or to taste); 1/4 teaspoon ground black pepper (or to taste); Parmesan cheese, freshly grated (optional, for garnish)

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Italian Lentil Soup transforms simple pantry staples (like protein-rich lentils and canned tomatoes) and fresh veggies into a hearty meal guaranteed to warm you up on a cold winter day. As the lentils cook in the broth, they plump up with all that tomato-y goodness, infusing flavor deep into every spoonful. This rustic dish is super simple, ready in just under an hour, and tasty enough to please the whole family!

Italian Lentil Soup transforms simple pantry staples (like lentils and canned tomatoes) and fresh veggies into a hearty meal to warm you up on a cold day. | aheadofthyme.com

We always have several different types of lentils in our pantry for making soups, stews, meatballs, and more. They're so inexpensive, loaded with fiber and plant-based protein, and they really take on the flavor of whatever they're cooked in! Lentils are also surprisingly meaty, making even a simple vegetable soup filling and satisfying. Serve this hearty soup with a hunk of crusty bread, grated Parmesan, and a sprinkle of fresh parsley to warm up from the inside out!

Why You'll Love This Italian Lentil Soup

Uses simple ingredients. It's so nice to grab a few items from the pantry and turn them into a complete meal. This recipe relies on a few fresh ingredients, like baby spinach, onion, garlic, carrots, and celery, but the rest comes straight from the pantry. So easy (and inexpensive)!
Naturally vegan and gluten-free. This lentil soup is a plant-based option that is incredibly warm and satisfying thanks to the bold flavors and meaty lentils. Even the meat eaters love it! Leave out the parmesan cheese garnish to keep it vegan, otherwise it will be a great vegetarian soup option.
Great for meal prep. One batch makes enough for 8 servings, which is enough for a hungry family or to prep for lunches all week long. Plus, the flavors build as the soup sits, so it tastes even better the next day!

Ingredient Notes

To make this delicious Italian Lentil Soup, you will need the following ingredients (full measurements in recipe card below):

lentils - brown lentils these have the perfect neutral flavor for soaking up the flavors from the broth. Start by soaking them in boiling water with baking soda to plump up and cook more quickly. You can also substitute wither green lentils if you prefer.
extra virgin olive oil
vegetables - layer flavor into the broth by sautéing diced onion, minced garlic, carrots, and celery.
seasonings - Italian seasoning is the star here, adding a comforting, herby flavor. Season well with salt and ground black pepper to bring out lots of flavor.
tomato paste + canned tomatoes - for a concentrated pop of tomato flavor.
vegetable broth - feel free to use water or chicken broth instead, if not vegetarian.
baby spinach - to wilt into the soup. Feel free to use your favorite leafy greens, like Tuscan kale, baby kale, etc. Frozen spinach also works great and is easy to have on hand at all times.
Parmesan cheese - added for garnish and flavor. This is optional for a vegan lentil soup.

You will also need measuring cups and spoons, a large mixing bowl, strainer, cutting board, sharp knife, and a large pot.

How to Make the Best Italian Lentil Soup

Soak lentils. Add lentils to a large mixing bowl and sort out any debris, then rinse and drain. Pour in some boiling water on top, enough to cover the lentils, and let it sit for 10 minutes. Then, rinse and drain again.

Sauté veggies. Meanwhile, in a large stockpot, heat oil over medium-high heat until hot, about 2 minutes. Add onions, garlic, carrots and celery. Sauté until softened, about 5 minutes.
Add lentils. Add softened lentils, Italian seasoning, and tomato paste. Stir well until evenly combined.

Add liquids and simmer. Add diced tomato and water (or vegetable broth), and bring it to a boil. Then reduce heat to low and simmer, uncovered, until the lentils are cooked through and tender, about 25 to 30 minutes, stirring occasionally. Add ½ cup of water at a time if necessary (if too much water is absorbed).

Add spinach. Remove from heat and stir in baby spinach until wilted. Season with salt and pepper to taste.

Serve. Garnish with grated Parmesan cheese, if desired, and serve warm.

Recipe Variations

Add more veggies. This recipe has similar flavors to minestrone and would taste great with some cubed zucchini, sweet potatoes, diced potatoes, green beans, regular kale, swiss chard, or other hearty vegetables.
Amp up the stock. Since the lentils absorb the broth, it's a good idea to use a good quality vegetable stock, whether storebought or homemade. Add a few bay leaves and some red pepper flakes for heat. You can also infuse the stock with extra flavor by simmering a rind of Parmigiano Reggiano. This releases a slightly sweet, cheesy flavor that takes the flavor over the top.
Keep it vegan. Did you know traditional Parmigiano Reggiano is not vegetarian or vegan? If you're vegetarian, choose a Parmesan-style cheese made with microbial enzymes or rennet or a dairy-free alternative.

How to Serve

This Italian Soup Recipe is delicious served on its own, or paired with some of my favorite soup sides including:

For more recipes, see our 25 Side Dishes for Soup.

Recipe Tips and Tricks

Don't rush. This vegetarian lentil soup only takes about an hour, but that includes building flavor. Take your time sauteing the vegetables and give the tomato broth plenty of time to cook down and mellow out. It's worth it!
Use fresh lentils. If you've ever tried to cook old, dried lentils from the back of your pantry, you know they take forever to soften. This soup is best with lentils purchased within the last year.
Soak first. Lentils cook so quickly that many people skip this step, but it's truly the best way. The soaking of lentils speeds up the cooking process, infusing moisture and flavor deep inside. I actually like to cover the lentils in boiling water with baking soda, which speeds up the soaking process and can actually help make the lentils more digestible, too.

Storing and Freezing Instructions

How to Store

Allow any leftover soup to cool to room temperature, then store in an airtight container in the fridge for 3-4 days.

How to Reheat

Either microwave an individual serving for 3-4 minutes, stirring as needed, or warm a larger serving in a pot on the stove. Stir frequently to avoid burning.

How to Freeze

Fill freezer-safe containers almost all the way, leaving at least 1 inch of space for expansion. Freeze solid for up to 3 months, then thaw in the fridge overnight before reheating. After thawing, the lentils may start to break down, but it still tastes great.

FAQ

What type of lentils are best for Italian lentil soup?

I recommend using either brown or green lentils, which have a relatively neutral, slightly nutty flavor that works well in this soup. Red lentils taste great, but break down quickly and won't retain their texture as well.

Does Italian lentil soup have pasta?

That really depends on the recipe! Lentils are hearty on their own, so many variations of this soup do not call for pasta. However, you can certainly choose to add some dried pasta for another layer of texture, if you prefer.

Do they eat lentil soup in Italy?

Yes! Zuppa di lenticchie ("lentil soup" in Italian) is traditionally made on New Year's Day in certain regions of Italy, as all the little lentils represent abundance and good luck. It's a great way to ring in the New Year and it's good for you, too!

More Lentil Recipes

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