Description
A hearty and traditional Umbrian lentil soup with pasta, combining nutritious small green or brown lentils and tender pasta in a flavorful vegetable broth enriched with garlic, rosemary, and tomato concentrate. This one-pot dish is a comforting vegetarian and vegan-friendly meal from Central Italy, perfect for a wholesome lunch or dinner.
Ingredients
Scale
Lentils and Pasta
- 200-250 g small green/brown lentils (7-9 oz), such as Umbrian lentils or French puy lentils
- 250 g pasta (9 oz), such as ditalini, broken linguine, maltagliati, sagnette, or sagnarelli
Vegetables and Aromatics
- 1 onion, peeled and finely chopped
- 2 stalks celery, finely chopped
- 1-2 carrots, finely chopped
- 2 garlic cloves, peeled and chopped
- 1 sprig fresh rosemary, chopped leaves
Liquids and Seasonings
- 3-4 tbsp extra virgin olive oil
- 1 tbsp tomato concentrate
- 1 liter warm water or vegetable stock (33 fl oz), or a half-and-half mixture
- Salt, to taste
- Freshly ground black pepper, as required
Instructions
- Prepare the Vegetables and Lentils: Peel and finely chop the onion and garlic. Wash and finely chop the celery and carrots. Wash and chop the rosemary leaves. Rinse the lentils under running water to remove any impurities such as stones. Note that Umbrian lentils do not require pre-soaking, but if using a different type, check package instructions.
- Sauté the Vegetables: Heat the extra virgin olive oil in a deep heavy pan or Dutch oven over medium heat. Add the chopped onion, celery, and carrots and sauté until they begin to soften.
- Add Garlic, Rosemary, and Tomato Concentrate: Stir in the garlic, chopped rosemary leaves, and tomato concentrate. Cook everything together for about a minute to allow flavors to meld.
- Cook the Lentils: Add the rinsed lentils to the pan. Pour in warm water and vegetable stock, using approximately one liter total (or your preferred ratio). Cover the pan and let the soup simmer gently for 20 to 30 minutes until the lentils are tender but not mushy.
- Season and Add Pasta: Season the soup with salt to taste. Add the pasta and continue cooking until the pasta is al dente, stirring occasionally to prevent sticking.
- Serve: Once the pasta is cooked through, serve the soup hot with an extra drizzle of olive oil and freshly ground black pepper as desired.
Notes
- This is an easy and nutritious one-pot vegetarian and vegan pasta and lentil soup recipe from Umbria in Central Italy.
- Use small lentils for best texture; red lentils are not recommended as they become mushy.
- You can substitute pasta shapes such as ditalini, broken linguine, maltagliati, or sagnette based on availability and preference.
- The recipe is versatile and allows using water, vegetable stock, or a combination to adjust flavor intensity.
- Stir occasionally while cooking pasta to prevent sticking at the bottom.
Nutrition
- Serving Size: 1 serving
- Calories: 527 kcal
- Sugar: 5 g
- Sodium: 66 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 83 g
- Fiber: 19 g
- Protein: 22 g
- Cholesterol: 0 mg
