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    Home » Popular » Italian Recipes

    December 30, 2021 Dairy Free

    Easy Italian Lentil Soup

    Jump to Recipe - Print Recipe

    This hearty Italian Lentil Soup comes together in just thirty minutes. Be sure to make a big pot-this healthy soup is naturally gluten-free and vegan! A total freezer-friendly soup, so you will want to have extra!

    overhead image of Italian lentil soup

    This Italian vegetable soup tastes very similar to minestrone, but with the delicious addition of lentils. It is filled with nutritious ingredients that make it extremely filling and perfect meal for a cold winter day.

    Every region of Italy has their own version of the humble and delicious lentil soup (zuppa di lenticchie). No matter the region, each recipe will usually begin with a simple soffritto.

    Originally published December 2020 and republished December 2022. This soup is totally vegan if you use vegetable broth. I had homemade chicken broth on hand to use for the soup. It is also naturally dairy-free and gluten-free.

    What does soffritto mean in Italian?

    A soffritto is the beautiful Italian word to describe the mixture of carrots, celery and onions. The soup begins with this flavor combo sautéing before adding the lentils and any liquid (I like to add my own homemade broth).

    Why Italians eat lentils on New Years?

    Italian believe that if you eat lentils on New Years, it will bring good luck.

    If you are Italian (or grew up living next to Italians), you most likely had a similar lentil recipe like this on New Year’s Eve. Italians have their superstitions and one of them is about lentils and good luck.

    So be a good girl or boy and eat your lentils this New Year’s Eve. Even my daughter who is not into lentils will have a small portion either on New Year’s Eve or New Year’s day. It’s a tradition to ensure the new year is filled with good luck, but most importantly, good health!

    This soup is really so easy to make! Starting with a soffritto, it is the same method I used to make my kale and chickpea soup with garlic crostini and my Spring minestrone.

    What is the Italian Holy Trinity- Soffritto?

    Many chefs refer to a soffritto as Italy's Holy trinity. A soffritto is simply the trio of chopped aromatic vegetables that are sautéed in the olive oil to start off the soup (I always use extra-virgin), and that is onions, carrots and celery.

    You could even make extra (I always do!)and leave it on hand in a jar and use it all week long in other recipes. It could stay fine in the freezer for up to 3 months. 

    This method builds the first and very important layer of the dish. It transports the soup from being simple to a little more complex. I like to add my mother-in-law’s homemade dried herbs to the soffritto. It smells heavenly when it all starts to gently sizzle together in the pot.

    One bowl is not enough of this delicious soup filled with Italian flavors. This soup is truly very easy to make…let’s get onto the recipe!

    Ingredients

    • olive oil
    • onion
    • carrots 
    • stalks celery
    • garlic cloves
    • lentils brown or green picked over and rinsed
    • canned whole tomatoes
    • vegetable or chicken stock, low sodium (I used my homemade chicken broth)
    • bay leaves
    • Tuscan kale
    • salt and pepper to taste
    • red pepper flakes-optional
    • extra olive oil- for drizzling

    How do you make Italian Lentil Soup from scratch?

    The first thing is to gather your ingredients.

    I had a bag of Italian lentils. I just love them. Even the shape is different than the ones I find here. If you can find them at a local market, try them out. If not, stay with your favorite brand of lentils. You have to rinse the lentils and get rid of any impurities. Strain them and set aside.

    overhead image of lentils

    I like to use my own homemade broth (you could use vegetable or chicken).

    image of broth in a glass jar

    Here is the rest of what you'll be gathering up.

    image of making lentil soup
    • Start first with chopping the onions, carrots and celery. Also the garlic (if you’re using).
    • I used a can of very naturally sweet Italian cherry tomatoes. Otherwise, I would use a can of San Marzano plum tomatoes. If you use plum tomatoes, you need to prep the tomatoes by gently crushing and removing the white inside (it’s a little tough… I use my clean hands to do this).
    • In a large pot, heat the olive oil over medium heat.
    • Add in the diced onions, carrots, and celery, and saute for about 8-10 minutes until onion is soft and translucent.
    • Add the minced garlic and saute for a couple of minutes. Keep an eye on the garlic and stir as it will brown quickly (1-2 minutes is enough to cook up the garlic).
    • Add in the lentils and stir, combining it with the soffritto mixture (about 2-3 minutes).
    • Add in the tomatoes and use a wooden spoon to break them up and combine them with the lentils. Let this simmer together for a few minutes and season with salt (and pepper, if you’re using).
    • If you’re not using a low sodium broth, wait to add salt until after you add your broth. Next, add in the broth and bay leaf.
    • Bring to a boil for a few minutes and then lower the heat to a simmer.
    • Stir in kale during last 10 minutes of cooking. You just want the kale to be wilted, but cook it more if you don’t mind it on softer side.
    • Check the seasoning and add more salt (if needed)and pepper and let it simmer for about 30 minutes. If soup is thickening too much, add a bit of water (start out with 1/4 cup and check how consistency is).
    • The lentils will thicken up as they cook. When ready to serve, remove the bay leaf.
    • Finally, ladle into serving bowls and drizzle on some olive oil (if you like it spicy, add in red pepper flakes, if using).

    image of Italian lentil soup in a white bowl

    Tips to make the best lentil soup:

    • Soaking: Since lentils cook up so quickly, it’s not necessary to soak them. There is no need to soak these pulses as they cook in less than one hour.
    • Rinse: It’s best to rinse fresh lentils.  Always rinse and sort your lentils to ensure there are no impurities.
    • Vegetables: Chop up the vegetables for the soffrito the same size to make sure they cook up the same way (you don’t want to end up with mushy celery and crunchy carrots).
    • Tomatoes: I used a can of Italian cherry tomatoes. They are really naturally sweet and I love to cook with them. You could use your favorite brand of tomatoes, San Marzano is always best (if you can find them). If you are using plum tomatoes, you will have to crush them (you could use your clean hands to do this)and remove the tough white inside (just toss it out).
    • Herbs: Add fresh parsley and fresh rosemary. Even fresh thyme or marjoram is really nice in this lentil soup.
    overhead image of Italian lentil soup

    Can canned lentils be used in this recipe?

    Yes, if you happen to have canned lentils in your pantry, go ahead and use them. The soup will come together much quicker. Simmer it on a lower temperature so the lentils won’t mush up too much, but still get the flavor of the soffrito and the fresh herbs.

    Do you soak the lentils before cooking?

    No, you really don’t have to soak them. Lentils cook up so very quickly (30 minutes is all it takes!).

    Is this soup vegan and gluten-free?

    Yes, this soup is totally naturally gluten-free. It is vegan if you use vegetable broth in place of chicken broth.

    If you aren’t vegan or vegetarian, the chicken broth adds a different dimension of flavor.

    If you are following a GF diet, this soup is also something for you to consider!

    Can I add other other vegetables to this soup?

    Yes! This soup is a really nice base to add any green vegetable. I added some fresh kale to mine. Spinach (fresh or frozen) or rainbow chard, escarole, or Swiss chard (cut up in small pieces) are really great ideas.

    How long does this Italian lentil soup stay fresh?

    This soup will stay fresh for up to five days in the refrigerator.

    Can I freeze vegetarian lentil soup?

    Yes, once it completely cools down, you could freeze it in an airtight container for up to 3 months. Thaw in the fridge overnight when ready to heat up.

    What do Italians traditionally eat on new year's Day?

    Typically they eat pork or lentils. Lentils are said to bring good luck for the new year.

    PIN for later!

    image of soup in white bowl

    Some other soup recipes to enjoy:

    • Slow Cooker Whole Chicken Soup
    • Immune Boosting Turmeric Chicken Soup
    • French Onion Soup
    • Cabbage, Lentil and Chickpea Stew

    Some other lentil recipes to try:

    • Cabbage, Lentil and Chickpea Stew
    • Easy Lentil Bolognese
    • Lentil Soup with Caramelized Onions

    Just a quick request: if you enjoyed the recipe as much as we did, would you kindly leave me a 5-star rating and a short (or long!)comment–the ratings are what helps get my recipes and hard work discovered, so I can keep leaving you more delish recipes!

    Your comments mean the world to me….and I really SMILE when I read them. Thank you so much! XX

    Print Recipe Pin Recipe Rate this Recipe
    4.64 from 11 votes

    Authentic Italian Lentil Soup

    This hearty Italian Lentil Soup comes together in just thirty minutes. Be sure to make a big pot-this healthy soup is naturally gluten-free and vegan! A total freezer-friendly soup, so you will want to have extra!
    Prep Time10 minutes mins
    Cook Time40 minutes mins
    Total Time50 minutes mins
    Course: Dinner
    Cuisine: Italian
    Keyword: gluten-free, lentils, soup, vegan
    Servings: 6
    Calories: 357kcal
    Author: Lora

    Ingredients

    • ¼ cup olive oil extra virgin
    • 1 medium onion finely diced
    • 2 carrots peeled finely diced
    • 2 stalks celery leaves removed and finely diced
    • 2 cloves garlic minced
    • 2 cups lentils brown or green picked over and rinsed
    • 1 tsp dried sage
    • 1 tsp dried rosemary
    • 14 ounces canned whole tomatoes hand crushed
    • 7- 8 cups stock vegetable or chicken, low sodium (I used my homemade chicken broth)
    • 2 bay leaves
    • 1 head Tuscan kale destemmed and chopped (regular kale is fine too)
    • salt and pepper to taste
    • ½ teaspoon red pepper flakes optional
    • extra olive oil for drizzling

    Instructions

    • Heat the oil in a large pot over medium heat.
    • Add in the diced onions, carrots, and celery, and saute for about 8-10 minutes until onion is soft and translucent.
    • Add the minced garlic and saute for a couple of minutes. Keep an eye on the garlic and stir as it will brown quickly (1-2 minutes is enough to cook up the garlic).
    • Add in the lentils and stir, combining it with the soffritto mixture (about 2-3 minutes).
    • Add in the tomatoes and use a wooden spoon to break them up and combine them with the lentils (if using canned plum tomatoes, break them up before adding, and remove the tough white core). Let this simmer together for a few minutes and season with salt (and pepper, if you’re using). If you’re not using a low sodium broth, wait to add salt until after you add your broth.
    • Next, add in the broth and bay leaf.
    • Bring to a boil for a few minutes and then lower the heat to a simmer.
    • Check the seasoning and add more salt (if needed)and pepper and let it simmer for about 30 minutes.
    • Stir in kale during last 10 minutes of cooking. You just want the kale to be wilted, but cook it more if you don’t mind it on softer side.
    • If soup is thickening too much, add a bit of water (start out with 1/4 cup and check how consistency is). The lentils will thicken up as they cook.
    • When ready to serve, remove the bay leaf.
    • Ladle into serving bowls and drizzle on some olive oil.
    • Add in red pepper flakes, if using.
    • SLOW COOKER DIRECTIONS:
    • Add the first 12 ingredients (through the salt + pepper) to a large 6-quart slow cooker, and stir to combine.
    • Cook for 4-5 hours on high or 8-10 hours on low, until the lentils are tender and cooked through.
    • Stir in the kale during the last hour of cooking.
    • Taste, and season with additional salt and pepper if needed. Remove the bay leaves.
    • Serve warm, garnished with optional toppings if desired.

    Nutrition Disclaimer

    Please keep in mind that the nutritional information presented below is an approximation and may vary depending on the exact ingredients used.

    Notes

    • Lentils: The lentils need to be rinsed. The lentils do not have to be soaked, as they cook up so quickly. I used brown lentils. Green lentils also work. If you use red lentils, it will be a mushy soup.
    • Kale: You could omit kale if you don't have any on hand. 
    • Vegetable: Be sure to chop up the soffritto vegetables all the same size to make sure they cook evenly.
    • Herbs: I have a combo of dried rosemary and sage (about 1 teaspoon of each)that my mother-in-law made in a little jar and I like to add that to the lentils when they are sautéeing. Homemade dried herbs tastes a bit different than store-bought. Dried herbs are always more concentrated than fresh, so use the amount that fits your taste.
    • Fresh herbs: If you have fresh rosemary and sage on hand, go ahead and use a few sprigs of the rosemary (just the leaves)and a few sage leaves, instead of dried. 

    Nutrition

    Calories: 357kcal | Carbohydrates: 51g | Protein: 17g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 2467mg | Potassium: 812mg | Fiber: 21g | Sugar: 9g | Vitamin A: 4808IU | Vitamin C: 11mg | Calcium: 66mg | Iron: 6mg
    Tried this recipe?Mention @savoringitaly or tag #savoringitaly!
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    Reader Interactions

    Comments

    1. Diane Adamick says

      April 17, 2021 at 3:35 pm

      5 stars
      I absolutely, unequivocally will make this statement: THIS IS THE BEST LENTIL SOUP ON THE PLANET. I am a Lentil Soup Lover and have tried a number of recipes and of course, have it when I go out to a Middle Eastern Restaurant. Now, can you post a recipe for an equally fantastic Lentil Salad? Finding a good one has been very difficult.

      Reply
      • Lora says

        April 17, 2021 at 7:15 pm

        Hi Diane-THANK YOU so much...such a kind comment. I could eat this soup every week. I did post this salad: https://www.savoringitaly.com/vegan-biryani-salad/ (it is soooo flavorful and really easy to put together). I also made another lentil salad...I have to put it together and share here soon!! wishing you a delicious weekend! XX

    2. Christine says

      January 05, 2022 at 9:18 pm

      5 stars
      Thank you, Lora, for this recipe! I used my slow cooker and it came out fantastic! DELICIOUS!!!!!! My Father, rest his soul, would have LOVED this recipe!

      Reply
      • Lora says

        January 05, 2022 at 9:38 pm

        Hi Christine-Thank you for taking the time to let me know you enjoyed this soup. And I love that you used your slow cooker...and also, how sweet to mention your beloved father would have loved this soup....you're so kind and your comment made my day! XX

    3. Louise Belanger says

      March 07, 2022 at 6:43 pm

      5 stars
      Molto bene.

      Reply
      • Lora says

        March 08, 2022 at 6:50 am

        Ciao Louise-grazie! Happy you enjoyed! XX

    4. Elizabeth says

      March 18, 2022 at 8:57 am

      5 stars
      It’s a great heart healthy and hearty meal

      Reply
      • Lora says

        March 20, 2022 at 5:16 pm

        Hi Elizabeth-So happy you enjoyed the lentil soup (it's one of all-time favorites!). XX

    5. Leanda says

      January 08, 2023 at 3:29 am

      i read that adding salt to beans and lentils before they have had a chance to absorb the liquid inhibited their becoming tender is that incorrect?

      Reply
      • Lora says

        January 08, 2023 at 7:18 am

        Hi Leanda-Lentils don't really need much time to cook up and get tender. Adding salt does not affect the texture of this soup at all. Also, they I do mention in the recipe that they thicken as they cook and you may even need to add more water to get to the right consistency. Hope that helps!

    6. Anne says

      January 08, 2023 at 7:20 am

      5 stars
      EXCELLENT lentil soup recipe. I made another pot for this weekend. Lentils are my favorite beans and I could eat a bowl of this every day.

      Reply
    7. Janine says

      March 16, 2023 at 5:08 pm

      5 stars
      Awesome recipe! So easy to make! I made it for friends and they loved it

      Reply
      • Lora says

        March 22, 2023 at 4:42 pm

        Hi Janine-THANK YOU for taking the time to let us know you enjoyed the lentil soup. It's one of our favorites!!

    8. Lauren says

      August 12, 2023 at 7:52 pm

      Looking forward to making this tomorrow... about how much of the dried sage/rosemary mix do you add in? Thank you!

      Reply
      • Lora says

        August 13, 2023 at 6:07 am

        Hi Lauren-Use about a teaspoon of each (or to your taste). If you happen to have fresh rosemary (just the leaves) and sage, you could use that. If you don't have kale on hand, you could make it without it. Hope you enjoy!

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    Welcome to our Italian kitchen! We are Lora and Gabriella, the mother-daughter team behind Savoring Italy. With more than 30+ years of experience in the kitchen, Lora has had a great advantage – receiving guidance from both her husband who is an executive chef/restaurant owner and her mother who is a renowned private chef. 

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