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5 from 20 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
Cook Time40 minutes
Total Time50 minutes
Course: Dinner
Cuisine: Italian
Keyword: gluten-free, lentils, soup, vegan
Servings: 6
Calories: 357kcal
Author: Lora

Ingredients

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 in the dried sage and rosemary and give it a stir.
  • 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 ¼ 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 instructions:

  • 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.

Notes

    • 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.

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