Description
A hearty and flavorful Italian Vegetable Lentil Soup packed with fresh vegetables, protein-rich lentils, and zesty Italian herbs. This comforting soup is easy to prepare, nutritious, and perfect for any season.
Ingredients
Scale
Vegetables and Aromatics
- 1 1/2 cups diced carrots (3 medium)
- 1 1/2 cups diced yellow onions (1 medium)
- 1 1/2 Tbsp minced garlic (4 cloves)
- 1 1/2 cups diced zucchini (1 medium)
- 2 cups packed chopped kale or spinach
Liquids and Legumes
- 2 (14.5 oz) cans vegetable broth
- 2 (14.5 oz) cans diced tomatoes
- 1 1/4 cups dried brown lentils, rinsed and picked over
Seasonings and Oils
- 2 Tbsp olive oil
- 1 1/2 tsp dried basil
- 1/2 tsp dried oregano
- 1/2 tsp dried thyme
- Salt and freshly ground black pepper to taste
- 1 Tbsp fresh lemon juice
- Parmesan cheese for serving (optional)
Instructions
- Heat the oil: Heat olive oil in a large pot over medium-high heat to prepare for sautéing the vegetables.
- Sauté vegetables: Add diced carrots and onions to the pot and sauté for 2 minutes, then add minced garlic and cook for an additional 2 minutes until fragrant and softened.
- Add liquids and seasonings: Pour in vegetable broth and diced tomatoes. Stir in rinsed lentils along with dried basil, oregano, thyme, and season with salt and freshly ground black pepper to taste.
- Simmer soup: Bring the soup to a boil, then reduce heat to medium-low, cover, and let it simmer for 35 minutes, stirring occasionally to prevent sticking.
- Add greens and zucchini: Add diced zucchini and chopped kale, simmer for 10 minutes longer. If using spinach instead of kale, add spinach during the last 2 minutes of cooking to keep it tender.
- Finish and adjust consistency: Stir in fresh lemon juice. Add up to 1 cup of water if needed to thin the soup, as lentils absorb liquid while resting.
- Serve: Serve the soup warm, topped with parmesan cheese if desired for extra flavor.
Notes
- This lentil soup is packed with protein and vegetables, making it a filling and nutritious meal.
- Use kale or spinach depending on your preference; spinach is added later to preserve its delicate texture.
- If you prefer a thinner soup, add up to 1 cup of water after cooking to adjust consistency.
- For a vegan option, omit the parmesan cheese or use a plant-based alternative.
- Prep time is quick, making this a convenient and wholesome dish for any day.
Nutrition
- Serving Size: 1 serving
- Calories: 300 kcal
- Sugar: 13 g
- Sodium: 1323 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 16 g
- Protein: 15 g
- Cholesterol: 0 mg
