Description
Italian Lentil Soup (Zuppa di Lenticchie) is a hearty and flavorful vegetarian soup featuring brown lentils simmered with aromatic vegetables, crushed tomatoes, and herbs. Enriched with the subtle umami of a Parmesan rind and finished with fresh parsley and a drizzle of extra virgin olive oil, this comforting soup is perfect for a nutritious meal any day.
Ingredients
Scale
Main Ingredients
- 3 tablespoon (¼ cup) extra virgin olive oil
- 1 medium brown/yellow onion – peeled and finely diced
- 1 large carrot – washed, finely diced
- 2 ribs celery – finely diced
- 3 cloves garlic – finely chopped
- 1 cup (200 g) dried brown lentils
- 400 g (14 oz) tin of crushed tomatoes
- 5 ½ cups (1.375 litres) vegetable stock
- 1 piece Parmesan rind – about 7 ½ cm/3 inches
- ¼ teaspoon dried red chilli pepper flakes
- 1 ½ teaspoon dried basil
- 1 ½ teaspoon dried oregano
- 1 teaspoon fresh rosemary – finely chopped
- Sea salt and freshly ground black pepper – to taste
To Serve
- 2 tablespoon flat-leaf parsley – finely chopped
- Extra virgin olive oil – a drizzle
- Parmesan cheese – freshly grated
Instructions
- Sauté Vegetables: Add the olive oil to a large saucepan, and over medium heat, add the diced onion, carrot, and celery. Sauté gently for about 5 minutes until the vegetables soften and the onion becomes translucent, stirring occasionally to prevent sticking.
- Add Garlic: Add the finely chopped garlic to the pan and sauté for one minute until fragrant but not browned, enhancing the base flavor of the soup.
- Add Remaining Ingredients: Add the dried lentils, crushed tomatoes, vegetable stock, Parmesan rind, dried red chilli pepper flakes, dried basil, dried oregano, fresh rosemary, sea salt, and freshly ground black pepper. Stir well to combine all ingredients evenly.
- Simmer Soup: Bring the mixture to a boil, then reduce heat to low and simmer gently for 30-40 minutes, stirring regularly. Cook until the lentils are tender but still hold their shape. If the soup thickens too much, add a splash more vegetable stock to reach desired consistency.
- Finish and Season: Just before serving, stir in the freshly chopped parsley and adjust seasoning with additional salt, pepper, or chilli flakes if desired.
- Serve: Ladle the soup into bowls, carefully remove and discard the Parmesan rind. Drizzle each serving with extra virgin olive oil and top with freshly grated Parmesan cheese for a rich finish.
Notes
- Tablespoon: This recipe uses a standard Australian tablespoon (20 ml). If using a different measurement system, use 1 tablespoon plus 1 teaspoon for each listed tablespoon.
- Lentils: Brown and green lentils hold shape well and take 30-40 minutes to cook. Red lentils cook faster (25-30 minutes) and split red lentils cook quickest (about 20 minutes), though they tend to disintegrate, making a thicker soup.
- Parmesan Rind: Adds a subtle umami flavor as it softens. Omit for a vegan/vegetarian version.
- Rosemary: If substituting dried rosemary for fresh, use about ⅓ teaspoon as it is more concentrated.
- Seasoning: Adjust salt, pepper, and chilli flakes according to taste for balanced flavor and heat.
- Storage and Reheating: Keeps in an airtight container in the fridge for up to 3 days; reheat on stovetop or microwave adding stock or water if thickened.
- Freezing: Cool completely before freezing in a freezer-safe container for up to 3 months.
Nutrition
- Serving Size: 1 bowl (approximately 300 ml)
- Calories: 280 kcal
- Sugar: 6 g
- Sodium: 550 mg
- Fat: 8 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 12 g
- Protein: 15 g
- Cholesterol: 5 mg
