Description
This hearty Italian Vegetable Lentil Soup is a nutritious and comforting dish packed with protein-rich lentils, fresh vegetables, and vibrant Italian herbs. Perfect for any season, it’s easy to prepare and offers a flavorful, wholesome meal that warms you from the inside out.
Ingredients
Scale
Vegetables and Aromatics
- 1 1/2 cups diced carrots (about 3 medium carrots)
- 1 1/2 cups diced yellow onions (1 medium onion)
- 1 1/2 Tbsp minced garlic (4 cloves)
- 1 1/2 cups diced zucchini (1 medium zucchini)
- 2 cups packed chopped kale or spinach
Liquids and Canned Goods
- 4 (14.5 oz) cans vegetable broth
- 2 (14.5 oz) cans diced tomatoes
Legumes and Seasonings
- 1 1/4 cups dried brown lentils, rinsed and picked over
- 1 1/2 tsp dried basil
- 1/2 tsp dried oregano
- 1/2 tsp dried thyme
- Salt and freshly ground black pepper, to taste
Finishing Touches
- 2 tsp fresh lemon juice (adjusted to 1 Tbsp as per original recipe)
- Parmesan cheese, for serving (optional)
- 2 Tbsp olive oil
Instructions
- Heat the Oil and Sauté Vegetables: In a large pot, heat 2 tablespoons of olive oil over medium-high heat. Add the diced carrots and onions and sauté for 2 minutes. Then add the minced garlic and continue to sauté for an additional 2 minutes until fragrant.
- Add Broth, Tomatoes, Lentils, and Herbs: Pour in the 4 cans of vegetable broth and the 2 cans of diced tomatoes. Stir in the rinsed brown lentils, dried basil, oregano, thyme. Season with salt and freshly ground black pepper to your taste.
- Simmer the Soup: Increase heat to bring the mixture to a boil. Once boiling, reduce heat to medium-low, cover the pot, and let simmer for 35 minutes. Stir occasionally to prevent sticking and ensure even cooking.
- Add Zucchini and Greens: After 35 minutes, add the diced zucchini and chopped kale. Continue to simmer uncovered for 10 more minutes. If using spinach instead of kale, add spinach during the last 2 minutes of cooking to keep it tender and bright green.
- Finish with Lemon and Adjust Consistency: Stir in 1 tablespoon of fresh lemon juice. Add up to 1 cup of water if the soup is too thick, as the lentils will absorb more liquid as it rests. Adjust seasoning if needed.
- Serve: Ladle the soup into bowls and top with grated Parmesan cheese if desired. Serve warm for a comforting and healthy meal.
Notes
- This lentil soup combines fresh vegetables and Italian herbs for a flavorful, protein-rich, and filling meal.
- The prep is quick, making it an easy weeknight dinner option.
- Adding lemon juice brightens the flavors and balances the richness of the lentils and broth.
- Spinach is added at the end to keep its delicate texture and vibrant color.
- Parmesan cheese is optional but adds a nice savory finish.
Nutrition
- Serving Size: 1 serving (approximately 1.5 cups)
- Calories: 300 kcal
- Sugar: 13 g
- Sodium: 1323 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 16 g
- Protein: 15 g
- Cholesterol: 0 mg
