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Smoky, savory Italian lentil soup that’s packed with veggies and earthy herbs. It’s naturally gluten-free and has 12 grams of fiber per serving.
Legumes are a great food to add if you are planning on boosting your protein intake while sticking to a plant-based approach. However, if you don’t know how to prepare them, they can result in a bland meal.
This Italian lentil soup is the opposite of boring.
It brings all the flavors while still keeping that plant-based concept.
The vegetables build a savory base, the lentils add substance and protein, and the baby spinach add nutrients.
Each bowl delivers 9 grams of protein per serving and over 12 grams of fiber. The result is a meal that is going to make you feel full for a long time.
Pin this now to find it later
Pin ItIf you want to boost the protein intake, try adding tofu cubes to keep it plant-based.
And, you can pair it with some sourdough bread, a simple arugula salad, or some garlic bread.
Ingredients and Substitutes
Extra virgin olive oil (1 tbsp) – Swap with avocado oil, canola oil, or melted unsalted ghee/butter.
Medium yellow onion, finely chopped (1) – Substitute with white or red onion, or shallot if you want a milder flavor. You can also use onion flakes.
Large garlic cloves, minced (6) – Replace with garlic powder (1½ tsp) or garlic paste.
Medium carrots, chopped (2) – Switch with baby carrots, sweet potatoes, or parsnips.
Celery stalks, chopped (2) – You can also use fennel, leeks, or green bell peppers.
Whole tomatoes (1 28oz can) – Swap with diced tomatoes, crushed tomatoes, or tomato puree.
Vegetable stock (5 cups) – Substitute with mushroom broth or chicken stock.
Dried bay leaf (1) – Switch with a small pinch of thyme or remove it altogether.
Italian seasoning (1 tbsp) – Create your homemade version by mixing basil, oregano, rosemary, and thyme.
Smoked paprika (2 tsp) – Replace with regular paprika, cayenne pepper, or chipotle powder.
Red pepper flakes (1/2 tsp) – Remove if you don’t like spicy food, or replace with fresh chili or cayenne powder.
Brown lentils, rinsed (1 cup) – You can also use green or black lentils, or any other legume like beans or chickpeas.
Baby spinach (2 cups) – Swap with kale, Swiss chard, or arugula.
Sea salt, to taste
Black pepper, to taste
GARNISH
Fresh parsley, chopped
Parmesan, freshly grated
How to Make Italian Lentil Soup
Step 1. Place a large pot over medium heat and heat the olive oil. Add the onion, carrots, and celery.
Cook for 5-6 minutes, until it softens. Season with salt and pepper to taste.
Step 2. Add the garlic, Italian seasoning, smoked paprika, and red pepper flakes. Cook for another minute.
Step 3. Then, add the whole tomatoes and lightly crush them with a wooden spoon or potato masher.
Step 4. Add the vegetable stock, bay leaf, and lentils. Give it a good stir and bring to a boil.
Reduce the heat to medium-low, cover it partially, and then let it simmer for 25-30 minutes, or until the lentils are tender.
Step 5. Remove the bay leaf and add the baby spinach. Cook for 2-3 minutes until it wilts.
Step 6. Add salt and pepper to taste, and add fresh parsley and grated Parmesan when you are ready to serve.
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Pin ItHow I Would Modify This Recipe
- Making it vegan: This recipe is almost vegan; if you want it fully plant-based, replace the Parmesan cheese with nutritional yeast.
- Add more veggies: Try adding diced zucchini, bell peppers, or chopped kale.
- Bring up the heat: Add more red pepper flakes or add some jalapeño slices.
- Creamy texture: Blend 1-2 cups of the finished soup and place it back in the pot to make it creamier, without relying on dairy.
My Tips & Tricks
- Simmer on low: Don’t rush cooking the lentils. When you cook them at a high boil, it can make them mushy instead of tender.
- Add the spinach at the end: This is going to gently wilt it without turning it limp or losing its vibrant color.
- Season at the end: The vegetable stock can have a bit of sodium, so it’s best to season at the very end.
My Storage Tips
Place any leftovers in an airtight container and keep them in the fridge for up to 5-6 days. You can also place it in the freezer for up to 3 months.
Now, if you plan on freezing it, I recommend not adding the spinach since it can lose its texture.
When you are ready to have it again, place it on the stove and let it heat at low-medium heat. If it’s too thick, add a splash of water or stock.
Italian Lentil Soup
Cals: 216 Protein: 9.6 Carbs: 39.8 Fat: 3
Ingredients
- 1 tbsp extra virgin olive oil
- 1 medium yellow onion finely chopped
- 6 large garlic cloves minced
- 2 medium carrots chopped
- 2 celery stalks chopped
- 1 28 oz can whole tomatoes
- 5 cups vegetable stock
- 1 dried bay leaf
- 1 tbsp Italian seasoning
- 2 tsp smoked paprika
- 1/2 tsp red pepper flakes
- 1 cup brown lentils rinsed
- 2 cups baby spinach
- Sea salt to taste
- Black pepper to taste
Garnish
- Fresh parsley chopped
- Parmesan freshly grated
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Season with salt and pepper and cook for 5–6 minutes, stirring occasionally, until softened.
- Add garlic, Italian seasoning, smoked paprika, and red pepper flakes. Cook for 1 minute, stirring until fragrant.
- Add whole tomatoes and lightly crush them with a wooden spoon or potato masher.
- Add vegetable stock, bay leaf, and lentils. Stir to combine and bring to a boil.
- Reduce heat to medium-low, partially cover, and simmer for 25–30 minutes, or until lentils are tender but still hold their shape.
- Remove and discard the bay leaf. Stir in baby spinach and cook for 2–3 minutes, until wilted.
- Taste and adjust salt and pepper as needed.
- Serve topped with fresh parsley and grated Parmesan.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
