Description
A hearty and flavorful Italian Vegetable Lentil Soup packed with nutritious veggies, aromatic herbs, and protein-rich lentils, perfect for a comforting meal any day of the year.
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 Canned Goods
- 4 (14.5 oz) cans vegetable broth
- 2 (14.5 oz) cans diced tomatoes
Dry Ingredients and Seasonings
- 1 1/4 cups dried brown lentils, rinsed and picked over
- 1 1/2 tsp dried basil
- 1/2 tsp dried oregano
- 1/2 tsp dried thyme
- Salt and freshly ground black pepper to taste
Other
- 2 Tbsp olive oil
- 1 Tbsp fresh lemon juice
- Parmesan cheese, for serving (optional)
Instructions
- Heat the Oil: In a large pot, heat 2 tablespoons of olive oil over medium-high heat until shimmering to start building the flavor base for the soup.
- Sauté Vegetables: Add the diced carrots and onions to the pot and sauté for 2 minutes. Then add the minced garlic and cook for another 2 minutes until aromatic and softened.
- Add Broth and Tomatoes: Pour in the 4 cans of vegetable broth and 2 cans of diced tomatoes. Stir well to combine all the ingredients.
- Add Lentils and Seasonings: Stir in the rinsed brown lentils along with dried basil, oregano, thyme, salt, and freshly ground black pepper to taste.
- Simmer the Soup: Bring the soup to a boil, then reduce the heat to medium-low. Cover the pot and let it simmer for 35 minutes, stirring occasionally to prevent sticking.
- Add Zucchini and Greens: Add the diced zucchini and chopped kale to the soup and continue simmering for 10 more minutes. If using spinach instead of kale, add the spinach during the last 2 minutes of cooking to prevent overcooking.
- Finish with Lemon Juice: Stir in 1 tablespoon of fresh lemon juice. If the soup is too thick, add up to 1 cup of water to thin it to your desired consistency, as the lentils will absorb more broth while resting.
- Serve and Garnish: Serve the soup warm, optionally topped with freshly grated Parmesan cheese for added richness.
Notes
- This lentil soup is quick to prepare and very easy to make, making it ideal for a nutritious weeknight meal.
- Using fresh lemon juice brightens the flavors and balances the earthiness of the lentils.
- Kale provides a hearty texture, while spinach offers a delicate flavor if you prefer a milder green.
- To make it vegan, omit the Parmesan cheese or use a plant-based alternative.
- You can add other vegetables like celery or bell peppers for additional flavor and nutrition.
Nutrition
- Serving Size: 1 serving
- Calories: 300 kcal
- Sugar: 13 g
- Sodium: 1323 mg
- Fat: 6 g
- Saturated Fat: 0.8 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 16 g
- Protein: 15 g
- Cholesterol: 0 mg
