Italian Vegetable Lentil Soup is a hearty, nourishing, and flavorful dish that brings together nutrient-packed lentils, fresh vegetables, and the bold flavors of Italian herbs. This soup is both filling and light, making it the perfect meal for any season. The combination of tomatoes, carrots, celery, and garlic, along with aromatic herbs like basil and oregano, creates a rich and satisfying broth. Lentils add protein and fiber, making it an excellent choice for vegetarians or anyone seeking a healthy, plant-based meal. It’s a comforting, wholesome soup that’s as nutritious as it is delicious.

Ingredients:

  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 2 carrots, peeled and diced
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1 cup dried lentils (green or brown), rinsed
  • 1 can (14.5 oz) diced tomatoes (or 2 fresh tomatoes, chopped)
  • 6 cups vegetable broth (or chicken broth)
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1/2 tsp dried thyme
  • Salt and pepper, to taste
  • 2 cups spinach or kale, chopped (optional, for added greens)
  • 1 tbsp balsamic vinegar (optional, for depth of flavor)
  • Fresh parsley or basil, chopped (for garnish)
  • Grated Parmesan cheese (optional, for garnish)

Instructions:

  1. Sauté the Vegetables: Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables soften and the onion becomes translucent. Add the minced garlic and cook for another 1-2 minutes, until fragrant.
  2. Add the Lentils and Tomatoes: Stir in the rinsed lentils and diced tomatoes (with their juices). Mix everything together for a couple of minutes to let the flavors meld.
  3. Add Broth and Seasonings: Pour in the vegetable broth, and stir in the dried basil, oregano, thyme, and salt and pepper to taste. Bring the soup to a boil, then reduce the heat to low and let it simmer, covered, for about 30-40 minutes, or until the lentils are tender.
  4. Add Greens (Optional): If using spinach or kale, add it during the last 10 minutes of cooking, allowing the greens to wilt and soften in the broth.
  5. Finish the Soup: Once the lentils are tender and the soup has thickened to your liking, taste and adjust the seasoning if needed. Stir in 1 tablespoon of balsamic vinegar (if using) to enhance the depth of flavor.
  6. Serve: Ladle the soup into bowls, and garnish with fresh chopped parsley or basil. For an extra touch of richness, sprinkle with grated Parmesan cheese, if desired.

Nutrition (per serving, assuming 6 servings):

  • Calories: ~250-300 kcal
  • Protein: ~15-18 g
  • Fat: ~5-7 g
  • Carbohydrates: ~40-45 g
  • Fiber: ~12-15 g
  • Sugars: ~5-7 g
  • Sodium: ~600-800 mg (depending on broth)
  • Vitamin A: ~100% of the Daily Value (from carrots and spinach/kale)
  • Vitamin C: ~20% of the Daily Value (from tomatoes and greens)

Notes:

  • This soup can easily be made in a slow cooker. Simply add all ingredients (except for greens and vinegar) to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours. Add greens and vinegar in the last 10 minutes.
  • For a smoother texture, you can use an immersion blender to puree part of the soup once the lentils are tender. This will give you a creamier base while still maintaining some texture.
  • Leftovers store well in the fridge for 3-4 days or can be frozen for up to 3 months. Reheat with a splash of broth if the soup thickens too much.
  • For a heartier soup, feel free to add more vegetables such as zucchini, potatoes, or bell peppers.

Enjoy the wholesome and comforting flavors of Italian Vegetable Lentil Soup