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An overhead photo of a bowl of Italian lentil soup with a spoon next to a small bowl of grated parmesan cheese and olive oil.
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4.91 from 52 votes

Italian Lentil Soup

Lentils are a traditional part of an Italian New Year celebration: Their coin-like shape expanding as they cook is said to bring good fortune. But this hearty, healthy, veggie-packed lentil soup is useful well beyond your end-of-year menu! Nourishing and comforting in all the best ways, this flavorful recipe is easy to make, comes together in 40-ish minutes, and freezes well. Good fortune indeed!
Prep Time10 minutes
Cook Time30 minutes
Total Time38 minutes
Course: Entree or Side Dish, Soup
Cuisine: Italian
Diet: Gluten Free, Low Lactose, Vegetarian
Servings: 6
Author: Suzy Karadsheh

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.

Nutrition

Calories: 161.8kcal | Carbohydrates: 30.5g | Protein: 10g | Fat: 0.7g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.1g | Sodium: 915.3mg | Potassium: 661mg | Fiber: 12.3g | Sugar: 5.9g | Vitamin A: 5754.9IU | Vitamin C: 27.1mg | Calcium: 91.7mg | Iron: 4.4mg

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