Italian Lentil Soup
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.
Servings: 6 bowls
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
Serving: 1 bowl (15 oz) | Calories: 216kcal | Carbohydrates: 39.8g | Protein: 9.6g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Sodium: 730mg | Potassium: 950mg | Fiber: 12.2g | Sugar: 5g | Vitamin A: 5000IU | Vitamin C: 18mg | Calcium: 90mg | Iron: 4.7mg