Hearty, healthy, veggie-packed and delicious, this vegetarian Italian lentil soup recipe is the perfect way to welcome the New Year and bring a little good luck with it!
Italians have a New Year tradition of gathering with friends and family to enjoy lenticchie. Not because they’re protein-packed and nutrient-rich, though that’s a nice bonus! The lentils in this Italian soup recipe symbolize abundance, as their round shape represents Roman coins expanding as they simmer. Eating lentils is believed to usher in a year of good fortune. And who wouldn’t appreciate a little bit of that?!
Like most family recipes, Italian Lentil Soup varies from home to home, but many traditional recipes often include pork. My version of this comforting, aromatic Italian lentil soup, however, is vegetarian and can easily be vegan. Don’t worry! It’s still rich with flavor and tradition.
And while I can’t speak to fortune, I do know that wholesome lentils are a welcome break from the holiday cookies, baklava, and sangrias. This gluten-free soup is just the kind of reset I crave!
With its fragrant blend of Italian seasonings, fresh aromatics, umami-rich parmesan, and rich crushed tomatoes, this soup recipe is so deeply savory you may forget it’s completely vegetarian.
Table of Contents
What Lentils to Use for Soup?
Lentils, be it brown, green, red, or black, are not only a delicious source of vegan protein, this pantry superstar is also rich in fiber, iron, folate, and zinc–see USDA for the full breakdown. And they absorb bold flavors beautifully as they cook, making them so comforting and delicious. The type of lentil you use depends on soup you’re making!
Brown or green lentils are ideal for soups where you want to keep the lentil’s velvety yet toothsome texture, as with this Italian lentil soup recipe and lentil potato soup. In the video below, you’ll see I used our all-natural green lentils which are nutrition-rich and cook to tender perfection but won’t lose their shape, giving just the right hearty and rustic texture. If you’re making a creamy soup like Turkish lentil soup, use red lentils, which become very soft and rich, almost melting into the soup.
Ingredients for Italian Lentil Soup
This lentil soup uses simple pantry staples but it’s far from basic. Tried and true seasonings really pull their weight for a vegetarian soup that’s full of flavor and comfort. You’ll need:
- Extra-virgin olive oil: I used buttery Italian Nocellara both to sauté the vegetables and finish the soup, giving it a nice richness and depth of flavor.
- Aromatics: Onion, garlic, carrots, and celery provide the aromatic foundation of the soup.
- Italian seasoning adds big flavor with just a handful of pantry spices—I used a jar of Homemade Italian Seasoning I made a while back. My homemade seasoning is salt-free, so if you opt for a store-bought blend just check the salt levels and season accordingly if it includes salt.
- Dried bay leaf adds an aromatic and comforting quality.
- Kosher salt and black pepper enhance the flavor.
- Canned tomatoes: I love San Marzano tomatoes, which are nicely sweet and juicy. I like to use whole tomatoes and crush them for a rustic texture, but you can use chopped tomatoes if that’s what you have.
- Broth: I was craving a vegetarian soup, so I went for vegetable broth. If you have chicken stock or broth on hand feel free to use that instead.
- Red pepper flakes add a subtle kick. Leave them out if you don’t like spice, or substitute with Aleppo pepper for a milder option.
- Lentils add vegan protein, nutrients, and a texture. I typically use brown or green French Lentils because they hold their shape better.
- Baby spinach wilts quickly for a nice vitamin boost in the final moments. You can substitute with torn kale or chard but keep in mind it takes longer to tenderize. Stir it half way through simmering the lentils.
- Parsley adds freshness to lift the savory soup.
- Red wine vinegar’s acidity brings balance to lighten the soup. You can substitute with white distilled vinegar or even lemon juice but do not skip it!
- Parmesan adds a delicious salty umami flavor, but you can skip it to keep this soup vegan. And although Parmesan isn’t technically vegetarian there are many delicious vegetarian Parmesan options out there. I always prefer to freshly grate the parmesan–the huge difference in quality is well-worth the extra few seconds and dish for the quality.
How to Make Italian Lentil Soup
This is a highly “memorizable” recipe: just sauté the vegetables, add the tomatoes, broth and lentils, and simmer until tender. Just three simple steps!
- Sauté the aromatics. In a large Dutch oven, heat about 2 tablespoons olive oil over medium-high heat. Add 1 chopped onion, 4 minced garlic cloves, 2 chopped carrots, and 1 chopped celery rib. Season with a big pinch of salt and pepper. Cook, stirring occasionally until the veggies are fragrant and somewhat tender, about 5 minutes.
- Simmer. Add a (28-once) can of whole tomatoes and lightly crush with a potato masher or the back of a fork. Stir in 5 cup of vegetable broth, 1 bay leaf, 1 tablespoon Italian seasoning, 1/2 to 1 teaspoon red pepper flakes, and 1 cup of brown or green lentils. Season with another pinch of kosher salt and black pepper. Bring the soup to a boil, then lower the heat and partly cover the Dutch oven, leaving a little opening. Simmer for about 20 to 30 minutes or until the lentils are very tender and cooked through, but still intact.
- Finish and serve. Turn off the heat and stir in 2 cups baby spinach, 1 cup chopped parsley, and a splash of red wine vinegar. Taste and season with more vinegar, salt, and pepper to your liking. Transfer to serving bowls and finish with a drizzle of olive oil and grated Parmesan cheese, if using.
How to Store Lentil Soup
Lentil soup stores and freezes well–make a big batch to get a leg up on takeout temptation. To store leftovers, hold off on adding cheese.
Allow the soup to cool to room temperature, then transfer to airtight containers. Refrigerate for up to 4 days, or freeze for up to 3 months. If you’re freezing soup, always leave some room at the top to allow it to expand in your freezer.
Defrost in your microwave or allow the soup to thaw in your refrigerator overnight. Reheat over medium-low heat, stirring until steaming and delicious!
Ways to Mix it Up
This lentil soup shines on its own. But if you’re someone who needs leftovers to feel like a whole new dish–or if you just want to experiment with flavors–here are some ways to give this soup a “day two twist.”
- Add crunch: Top with homemade croutons, like the ones from this caprese chicken salad.
- Add tangy-creaminess: Finish with a dollop of crème fraîche, crumbled feta, goat cheese, or Greek yogurt.
- Add flair: Olive oil fried lemon rings are a tart–and pretty–garnish that give this soup a little extra oomph. Or add a runny poached egg for extra richness–you can find my favorite egg poaching method in this Çılbır recipe.
What to Serve with Italian Lentil Soup
Lentils are an incredible pantry superfood when you think about it: just a cup will make a simple broth and vegetable soup hearty enough to feed six people. You really don’t need anything more for this gluten free, vegetarian (easily vegan) soup to satisfy a crowd.
But, if you’d like to dial up the comfort or stretch the meal a little bit, crusty bread and a crisp crunchy salad will do the trick. The lentils are velvety-tender, so the Lettuce Parmesan Salad or Focaccia both come to mind.
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French Green Lentils
A protein-packed, nutrient-rich powerhouse of a legume! Green lentils require no soaking and cook in just 30 minutes or so. Great vegan protein for soups, rice, salads, and more!
Italian Lentil Soup
Ingredients
- Extra-virgin olive oil
- 1 medium yellow onion, finely chopped
- 4 large garlic cloves, minced
- 2 carrots, chopped
- 1 celery rib, chopped
- Kosher salt
- Black pepper
- 1 (28-ounce) can whole tomatoes (I like San Marzano)
- 5 cups vegetable broth
- 1 dried bay leaf
- 1 tablespoon Italian seasoning
- 1/2 to 1 teaspoon red pepper flakes
- 1 cup green lentils, rinsed (or brown lentils)
- 2 cups baby spinach
- 1 cup chopped parsley leaves
- Splash red wine vinegar
- Freshly grated parmesan cheese, for garnish (optional)
Instructions
- Sauté the aromatics. In a large Dutch oven, heat about 2 tablespoons olive oil over medium-high heat. Add the onions, garlic, carrots, and celery. Season with a big pinch of salt and pepper. Cook, stirring occasionally until the veggies are fragrant and somewhat tender, about 5 minutes.
- Simmer. Add the tomatoes and lightly crush with a potato masher or the back of a fork. Stir in the vegetable broth, bay leaf, Italian seasoning, red pepper flakes, and lentils. Season with another pinch of kosher salt and black pepper. Bring the soup to a boil, then lower the heat and partly cover the Dutch oven, leaving a little opening. Simmer for about 20 to 30 minutes or until the lentils are very tender and cooked through, but still intact.
- Finish and serve. Turn off the heat and stir in the baby spinach, parsley, and a splash of red wine vinegar. Taste and season with more vinegar, salt, and pepper to your liking. Transfer to serving bowls and finish with a drizzle of olive oil and Parmesan cheese, if using.
Video
Notes
- If you prefer a thicker soup, reduce the amount of broth to 4 cups.
- Leave out the parmesan cheese to make this lentil soup vegan.
- To store leftovers, hold off on adding cheese. From there:
- Allow the soup to cool to room temperature, then transfer to airtight containers. Refrigerate for up to 4 days, or freeze for up to 3 months. If you’re freezing soup, always leave some room at the top to allow it to expand in your freezer.
- Defrost in your microwave or allow the soup to thaw in your refrigerator overnight. Reheat over medium-low heat, stirring until steaming and delicious, then top with freshly grated parmesan.
- Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.
This soup is so delicious. I forgot the garlic and it was still so delicious. I’d give more stars if I could.
Thanks for the great review, Angela!
Another delicious soup! I used french lentils, my mistake, and did not like them in this dish. I will remake and use brown lentils soon.
I’ve Meade this. Love it. Can I make in crockpot? After a day at the zoo I’d love to come home to this already made on crockpot.
Sure, Donna! This should work in a slow cooker 7-8 hours on low. I would add the spinach a bit later in the process (maybe just an hour or so before you eat) and stir in the parsley right before serving. Enjoy!
Hi, I messaged regarding the carbohydrate content and I see that it is actually listed. Apologies
I would like to tell you how much we enjoyed this recipe, but I can’t get it to print. I print other recipies and documents all the time. Do I need to join a group or what? Any help would be appreciated. Pete
Hi, Pete. No need to join a special group. Many times, this just has something to do with your computer or printer’s setting.
I am new to eating the Mediterranean diet. Tonight I made the Italian Lentil Soup. It was wonderful , easy to make and was a hit with my husband. Thank you for sharing your wonderful and healthy recipes.
Looks delicious! Is the serving size 1 cup? Serves 6, based on 1 cup servings? Thanks!!
Hi, Lorraine! This particular recipe can be divided by 6 to get the approximate “serving size”. The nutrition info here is our best effort and we use a program that calculates that for us based on the ingredient list. The exact serving size measurement (by grams, cups, etc) is another layer that’s harder for us to precisely calculate at the moment, but we’re working on it!
Thank you!! Made your soup tonight and it’s outstanding.
Flavorful and hearty soup. I subbed kale for the spinach because it’s what I had in stock.
So happy you enjoyed it!
I have been making many of your recipes and they are all delicious. One request – can you add a cook mode widget to your site so my phone stays on while cooking? I find them so helpful. Thank you for your recipes!
Hi, Rachel. Thanks so much for the feedback! I’ll pass it along to our website development team and see if there’s anything that can be done there with our current set up.
*posted this on the spice mix accidentally which explains the calorie question!
Delicious soup, added a tiny bit of cumin, coriander and smoked paprika as well has a squeeze of lemon, because all I had was balsamic vinegar, which did not give it the brightness I was looking for. I think it by blending 2 cups and adding back really really nice soup we added a tiny bit of plain Greek yogurt to the top, and had some crusty bread with it, and looking forward to having more today!
I made this last night and everyone enjoyed it, even my 11-year-old daughter. I made a few substitutions based on what I had on-hand. I subbed basil for Italian Seasoning, lemon juice for red wine vinegar, cayenne pepper for red pepper flakes, and kale for spinach.
This recipe is a keeper! :->
Awesome! Thanks, Michelle!
I just wanted to say I’ve made this soup twice now. I didn’t have Italian seasoning on hand, so I substituted a Greek seasoning blend that a friend makes and sells. It’s really delicious. Thank you!
Hi, Steve! I’m Summer and I work here at The Mediterranean Dish! Thanks so much for taking the time to tell us how much you loved the soup. If you’re ever out of Italian Seasoning we share the recipe for our blend here. It’s salt free so we prefer it over store bought seasonings. Enjoy!
Very hearty and tasty soup with enough for leftovers! Thank you.
So glad you loved it, Deb!
Super easy and incredibly delicious! Thank you so much for the recipe. I’ll definitely be trying more of your recipes.
Wonderful! Thanks so much!
This recipe is delicious! Thank you so much for all of your recipes that are vegan and no carbs. I have lost 30 lbs since I started using your recipes. I’m thrilled with the results!
Oh, wow, Roberta! That is wonderful! We are so honored to be on this journey to better health with you!
Thank you for a tasty, easy and healthy recipe! I made this last night, used 4 cups of broth, the full tsp of crushed red pepper and skipped the parsley (I didn’t have any on hand). I had a leftover baguette from New Years and made little parmesan toasts to serve with the soup. Dinner was delicious and I am looking forward to the having some of the leftovers for lunch.
Awesome! Thanks so much, Kim!