Italian Lentil Soup (Zuppa di Lenticchie)
The Italian lentil soup (zuppa di lenticchie) is quick to prepare and extremely practical, made with only 9 ingredients — most of which are usually found in every kitchen. It's a simple, highly nutritious, completely vegan, and incredibly warming soup.
- 3 tablespoons olive oil
- 1 small yellow onion, finely chopped (1 small onion yields about 1 ½ cups or 180 g)
- 1 medium carrot, finely chopped (1 carrot yields about 1/2 cup or 90 g)
- 2 large celery stalks, finely chopped (2 stalks yield about 1/2 cup or 70 g // or can be substituted with 1/4 teaspoon fennel seeds)
- 4 medium cloves garlic, crushed or finely minced
- 1/2-3/4 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon crushed red pepper flakes
- 1 cup dry lentils (green or brown, not red)
- 4-5 cups water
- Olive oil (traditionally drizzled on top)
- Fresh parsley
- Vegan parmesan cheese
- Vegan garlic bread
In a large pot or Dutch oven, heat the oil over medium-low heat. Once the oil is hot, add the onions and stir to coat them with oil. Cook, stirring occasionally, until the onions are translucent, about 3-5 minutes. Add the carrots, celery, garlic, salt, black pepper, and red pepper flakes. Cook, stirring occasionally, for a total of about 10 minutes, until most of the oil is absorbed and the ingredients begin to brown and caramelize slightly.
Add the dry lentils and stir well to coat them with oil and combine with the vegetables, then add the water (starting with the lesser amount) and stir well. Bring to a boil, then reduce to a simmer, cover, and cook for 15-20 minutes until the lentils are tender and the soup thickens. Stir occasionally to ensure even cooking of the lentils and add more water as needed to cover the lentils (and for a thinner soup if desired!).
Serve hot, drizzled with a little olive oil and garnished with freshly chopped parsley and/or vegan parmesan cheese (all optional)! It's delicious when served with crusty bread or garlic bread. Store leftovers in the refrigerator for 3-4 days or in the freezer for 1 month (or longer).
Italian Lentil Soup (Zuppa di Lenticchie) Cooking Tips
For added flavor, consider garnishing with fresh herbs or a drizzle of olive oil before serving.
Nutrition Facts
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