Italian Lentil Soup (Vegetarian)
Start the new year with a comforting bowl of Italian lentil soup! Lentils are traditionally eaten on New Year’s Day for good luck, and this easy vegetarian soup is a great way to easy back into cooking after the holidays. It's low effort, high reward, and makes the perfect reset after weeks of rich meals.
Servings: 6
Calories: 272kcal
Ingredients
- ⅓ cup extra virgin olive oil
- 1 medium onion diced
- 2 carrots diced
- 2 stalks celery diced
- 3-4 cloves garlic finely minced
- 1 cup green or brown lentils rinsed and picked over
- 28 oz canned whole peeled tomatoes crushed by hand
- 6 cups water or broth
- 1 bay leaf
- ¼ teaspoon red pepper flakes
- 2 teaspoons Italian seasoning
- 1 teaspoon dried oregano
- Parmesan cheese rind optional
- kosher salt
- freshly cracked black pepper
- 1 bunch Tuscan kale stems removed and leaves roughly chopped
- Parmesan or pecorino Romano cheese freshly grated, for serving
Instructions
- Pour the olive oil in a large pot or Dutch oven over medium heat.⅓ cup extra virgin olive oil
- Add the onion, carrots and celery, then cook until they soften but don’t take on any color, about 7 minutes. Add the garlic and stir until fragrant, about 30 seconds to a minute.1 medium onion, 2 carrots, 2 stalks celery , 3-4 cloves garlic
- Add the lentils, crushed tomatoes, water or broth, bay leaf, red pepper flakes, Italian seasoning, oregano and Parmesan rind (if using). Season to taste with salt and black pepper, then stir to combine.1 cup green or brown lentils, 28 oz canned whole peeled tomatoes, 6 cups water or broth, 1 bay leaf, ¼ teaspoon red pepper flakes, 2 teaspoons Italian seasoning, 1 teaspoon dried oregano, kosher salt, freshly cracked black pepper, Parmesan cheese rind
- Bring the mixture up to a boil, then lower to a simmer and cook over the lowest heat until the lentils are tender, about 30 to 40 minutes.
- Stir in the kale and simmer until it softens, about 8 minutes. Remove the bay leaf and Parmesan rind.1 bunch Tuscan kale
- Taste and adjust the seasoning with more salt and pepper as needed
- Ladle into bowls and finish with freshly grated Parmesan cheese.Parmesan or pecorino Romano cheese
Notes
- Water keeps the soup light and clean, but broth makes it richer. Use what you prefer or have on hand.
- Save Parmesan rinds in the freezer so you always have them ready for soups like this.
- Add a splash of vinegar or lemon juice at the end to brighten the flavor.
- Cook the soup low and slow so the lentils stay intact and the texture develops naturally. Boiling will cause them to rupture and turn mushy.
- If serving the next day, loosen with a splash of broth or water during reheating to restore the consistency.
- Use an immersion blender to blend about 1 cup of soup for a creamier texture.
Nutrition
Calories: 272kcal | Carbohydrates: 31g | Protein: 11g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Sodium: 242mg | Potassium: 777mg | Fiber: 14g | Sugar: 6g | Vitamin A: 5832IU | Vitamin C: 37mg | Calcium: 157mg | Iron: 5mg
