Sunday, March 3, 2024

Italian lentil soup recipe | Mediterranean cuisine

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Hearty, healthy, veggie-filled and delicious, this vegetarian Italian lentil soup recipe is the perfect way to bring in a little luck into the new year.

Close-up of Italian lentil soup in a bowl with a spoon.Close-up of Italian lentil soup in a bowl with a spoon.
Photo by Ari Redmond

Italians have a New Year tradition of getting together and having fun with friends and family. wrench key. It’s not just because it’s high in protein and nutritious, but that’s a nice bonus. The lentils in this Italian soup recipe symbolize abundance, and their round shape represents a Roman coin that expands when boiled. It is believed that eating lentils will bring you a lucky year. And who doesn’t appreciate a little bit of that?!

Like most family recipes, Italian lentil soup varies from family to family, but many traditional recipes often include pork. However, my version of this comforting and aromatic Italian lentil soup is vegetarian and can easily be made vegan. do not worry! Even today, the taste and tradition remain strong.

I can’t talk about luck, but do Healthy lentils are the perfect break from cookies, baklava, and sangria this holiday season. This gluten-free soup is exactly the kind of reset I was hoping for!

A fragrant blend of Italian seasonings, fresh aromatics, umami-packed Parmesan cheese, and rich crushed tomatoes, this soup recipe is so flavorful you’ll forget it’s completely vegetarian.

table of contents
  1. What kind of lentils do you use for soup?
  2. italian lentil soup ingredients
  3. How to make Italian lentil soup
  4. How to store lentil soup
  5. How to mix
  6. what to eat with italian lentil soup
  7. Hearty, vegetarian, and delicious!See more lentil soup recipes
  8. italian lentil soup recipe

What kind of lentils do you use for soup?

Lentils, whether brown, green, red, or black, are not only a delicious source of vegan protein, they’re also rich in fiber, iron, folate, and zinc. Visit USDA for more information. And it absorbs the bold flavors beautifully during cooking, making it very comforting and delicious. The type of lentils you use will vary depending on the soup you make!

Brown or green lentils are perfect for soups where you want to keep the lentil’s velvety, yet chewy texture, like in this Italian lentil soup recipe. In the video below, you’ll see we use our all-natural green lentils, which are nutritious, tender and perfectly cooked, holding their shape and giving them a hearty, earthy texture. If you are making a creamy soup like Turkish Lentil Soup, use red lentils as they will be very soft and thick and almost melt into the soup.

Italian lentil soup ingredients (olive oil, onions, garlic, carrots, celery, salt, pepper, canned whole tomatoes, vegetable broth, bay leaves, Italian seasoning, red pepper flakes, lentils, baby spinach, parsley) , red wine vinegar, and grated Parmesan cheese.Italian lentil soup ingredients (olive oil, onions, garlic, carrots, celery, salt, pepper, canned whole tomatoes, vegetable broth, bay leaves, Italian seasoning, red pepper flakes, lentils, baby spinach, parsley) , red wine vinegar, and grated Parmesan cheese.

italian lentil soup ingredients

This lentil soup uses simple groceries, but it’s far from basic. Tried-and-true seasonings power up vegetarian soups packed with flavor and comfort. you will need:

  • Extra virgin olive oil: Butter-flavored Italian Nocellara is used to finish the stir-fried vegetables and soup, giving it richness and depth.
  • Aromatic: Onions, garlic, carrots, and celery provide a fragrant base for the soup.
  • italian seasoning Just a handful of pantry spices add big flavor. I used a jar of homemade Italian seasoning that I made a while ago. My homemade seasoning is unsalted, so if you choose a store-bought blend, check the salt content and season accordingly if it contains salt.
  • dried bay leaves Adds aroma and pleasant qualities.
  • kosher salt and black pepper Enhances flavor.
  • Canned tomatoes: I love San Marzano tomatoes, they are sweet and juicy.i like to use whole tomato I use crushed tomatoes for a rustic texture, but you can also use chopped tomatoes if you have them.
  • broth: I went for this because I wanted a vegetarian soup. vegetable soup. If you have chicken stock or broth on hand, use that instead.
  • red chili flakes Add a subtle kick. If you don’t like spice, omit it or substitute Aleppo pepper for a milder option.
  • lentil Adds vegan protein, nutrients, and texture. I usually use brown or green French lentils, which tend to hold their shape better.
  • baby spinach It wilts quickly and becomes a vitamin supplement at the last moment. You can also use shredded kale or chard, but keep in mind that they will take longer to soften. Stir the lentils halfway through cooking.
  • parsley Adds a refreshing taste that brings out the flavor of the soup.
  • red wine vinegar The acidity balances out the flavor and lightens the soup. You can also use white distilled vinegar or lemon juice, but don’t omit it.
  • parmesan It adds a delicious salty umami flavor, but can be omitted to make this soup vegan. Although Parmesan cheese is not strictly vegetarian, there are many delicious vegetarian Parmesan options. I always prefer to eat freshly grated Parmesan cheese. The big difference in quality is worth the extra few seconds on the plate for quality.
Top view photo of Italian lentil soup in a ladle and pot.Top view photo of Italian lentil soup in a ladle and pot.

How to make Italian lentil soup

This is a very “easy to remember” recipe. Just stir-fry the vegetables, add the tomatoes, broth, and lentils, and simmer until tender. Easy with just 3 steps!

  • Saute the aromatic ingredients. Heat 2 tablespoons olive oil in a large Dutch oven over medium heat. Add 1 chopped onion, 4 chopped garlic cloves, 2 chopped carrots, and 1 chopped celery rib. Season generously with salt and pepper. Cook, stirring occasionally, until vegetables are fragrant and somewhat tender, about 5 minutes. Saute the chopped onions, garlic, carrots, and celery in a large pot.Saute the chopped onions, garlic, carrots, and celery in a large pot.
  • Boil. Add a can of whole tomatoes (28 batches) and mash them lightly with a potato masher or the back of a fork. Stir in 5 cups vegetable broth, 1 bay leaf, 1 tablespoon Italian seasoning, 1/2 to 1 teaspoon red pepper flakes, and 1 cup brown or green lentils. Also season with kosher salt and a pinch of black pepper. Bring the soup to a boil, then reduce the heat and partially cover the Dutch oven, leaving a little space. Simmer for about 20-30 minutes or until the lentils are very soft and cooked through. Top view photo of a pot of Italian lentil soup.Top view photo of a pot of Italian lentil soup.
  • Finish and serve. Turn off the heat and stir in 2 cups of baby spinach, 1 cup of chopped parsley, and a splash of red wine vinegar. Taste and adjust seasoning with vinegar, salt, and pepper to taste. Transfer to a serving bowl and top with olive oil and grated Parmesan cheese (if using). Next to the pot of soup are two bowls of Italian lentil soup, one with a spoon attached.Next to the pot of soup are two bowls of Italian lentil soup, one with a spoon attached.

How to store lentil soup

Lentil soup is suitable for freezing. Resist the temptation to make a big batch and take out. If you are saving leftovers, refrain from adding cheese.

Let the soup cool to room temperature, then transfer to an airtight container. It can be refrigerated for up to 4 days or frozen for up to 3 months. When freezing soup, always leave some space at the top to allow the soup to expand in the freezer.

Defrost the soup in the microwave or overnight in the refrigerator. It’s delicious if you heat it over medium-low heat while stirring until steam comes out!

Overhead photo of Italian lentil soup in a bowl with a spoon next to a small bowl with grated Parmesan cheese.Overhead photo of Italian lentil soup in a bowl with a spoon next to a small bowl with grated Parmesan cheese.

How to mix

This lentil soup shines on its own. But for those who want their leftovers to feel like a whole new dish, or just want to experiment with flavors, here are some ways to give this soup a “second-day twist.”

  • Add crunch: Top with homemade croutons like the ones in this Capri Chicken Salad.
  • Add tangy creaminess: Finish with a dollop of crème fraîche, crumbled feta, goat cheese, or Greek yogurt.
  • Add flair: Lemon rings fried in olive oil are a lovely tangy garnish that gives this soup a little more oomph. Alternatively, you can add a runny poached egg for an extra richness. My favorite way to make poached eggs can be found in this Churubil recipe.

what to eat with italian lentil soup

When you think about it, lentils are an incredible superfood to have in your pantry. Just one cup makes enough simple soups and vegetable soups to feed six people. You don’t need anything more to feed a crowd with this gluten-free vegetarian (and easily vegan) soup.

However, if you want to increase your comfort level or stretch your meal a little, some crunchy bread and a crunchy salad will do the trick. Lentils are velvety and soft, bringing to mind lettuce Parmesan salads and focaccia.

Hearty, vegetarian, and delicious!See more lentil soup recipes

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French green lentils

It is a leguminous plant that is rich in protein and nutritious. Green lentils do not require soaking and can be prepared in just 30 minutes. A vegan protein that’s perfect for soups, rice, salads, and more.

Bag of french green lentils for mediterranean cuisine.Bag of french green lentils for mediterranean cuisine.
  • Saute the aromatic ingredients. Heat 2 tablespoons olive oil in a large Dutch oven over medium heat. Add onions, garlic, carrots, and celery. Season generously with salt and pepper. Cook, stirring occasionally, until vegetables are fragrant and somewhat tender, about 5 minutes.

  • Boil. Add the tomatoes and mash them lightly with a potato masher or the back of a fork. Stir in vegetable stock, bay leaves, Italian seasoning, red pepper flakes, and lentils. Also season with kosher salt and a pinch of black pepper. Bring the soup to a boil, then reduce the heat and partially cover the Dutch oven, leaving a little space. Simmer for about 20-30 minutes or until the lentils are very soft and cooked through.

  • Finish and serve. Turn off the heat and stir in the baby spinach, parsley, and a little red wine vinegar. Taste and adjust seasoning with vinegar, salt, and pepper to taste. Transfer to a serving bowl and finish with a drizzle of olive oil and Parmesan cheese, if using.

  • If you prefer a thicker soup, reduce the amount of soup to 4 cups.
  • To make this lentil soup vegan, omit the Parmesan cheese.
  • If you are saving leftovers, refrain from adding cheese. From there:
    • Let the soup cool to room temperature, then transfer to an airtight container. It can be refrigerated for up to 4 days or frozen for up to 3 months. When freezing soup, always leave some space at the top to allow the soup to expand in the freezer.
    • Defrost the soup in the microwave or overnight in the refrigerator. Reheat over medium-low heat, stirring until steaming and delicious, then top with freshly grated Parmesan cheese.
  • visit Our store Browse high quality Mediterranean ingredients such as olive oil, honey, jams and spices.

calorie: 161.8kcalcarbohydrates: 30.5gprotein: Tengfat: 0.7gSaturated fat: 0.1gPolyunsaturated fats: 0.3gMonounsaturated fats: 0.1gsodium: 915.3mgpotassium: 661mgfiber: 12.3gsugar: 5.9gVitamin A: 5754.9IUVitamin C: 27.1mgcalcium: 91.7mgiron: 4.4mg





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