Hey Lykkers, craving a bowl of comfort? Let's dive into this Italian lentil soup that'll warm your soul! Zuppa di Lenticchie, a classic Italian dish, is the ultimate cozy meal—quick, easy, and made with just 9 pantry-friendly ingredients.
This vegan soup is perfect for those days when you need something nourishing yet effortless. Ready to bring a taste of Italy to your kitchen? Let's get cooking!
About Zuppa di Lenticchie
Zuppa di Lenticchie, meaning "lentil soup" in Italian, is a beloved staple across Italy, especially in the winter months. This dish showcases the beauty of simplicity, combining everyday ingredients like lentils, onions, carrots, and garlic into a flavorful, soul-soothing bowl. Traditionally served in rustic homes, it's a testament to how Italian cuisine transforms humble staples into something extraordinary.
Lentils are the powerhouse here—loaded with plant-based protein (about 12.7g per serving!), fiber (6.8g), and nutrients like iron and folate. They're also wallet-friendly and shelf-stable, making this soup a go-to for budget-conscious cooks. The brothy texture and subtle kick from red pepper flakes make it a comforting choice for chilly evenings or when you're feeling under the weather.
Substitution Tips: No celery? Swap in ¼ teaspoon of fennel seeds for a warm, slightly sweet twist. Want richer flavor? Use vegetable broth instead of water—just ease up on the salt.
Ingredients
Here's what you'll need to whip up this hearty soup:
- 3 tablespoons olive oil (extra one works best)
- 1 small yellow onion, finely diced (about 1 ½ cups or 180g)
- 1 medium carrot, finely diced (about ½ cup or 90g)
- 2 large celery stalks, finely diced (about ½ cup or 70g) — or sub ¼ teaspoon fennel seeds
- 4 medium garlic cloves, minced or pressed (fresh is key!)
- ½ to ¾ teaspoon sea salt (adjust to taste)
- ¼ teaspoon ground black pepper
- ¼ teaspoon red pepper flakes (optional, for a mild kick)
- 1 cup dry green or brown lentils (rinsed; avoid red lentils—they turn mushy)
- 4 to 5 cups water (or vegetable broth; reduce salt if using broth)
Directions
Let's make this soup step-by-step—it's ready in just 40 minutes!
Prep Your Veggies: Finely dice the onion, carrot, and celery, and mince the garlic. Rinse the lentils under cold water to remove any debris.
Heat the Oil: In a large container or Dutch oven, warm 3 tablespoons of olive oil over medium-low heat (about 2 minutes).
Sauté the Onions: Add the diced onion and cook for 3-5 minutes, stirring occasionally, until translucent and fragrant.
Add the Veggies and Spices: Toss in the carrot, celery, garlic, ½ teaspoon salt, black pepper, and red pepper flakes. Cook for 10 minutes, stirring now and then, until the veggies soften and start to caramelize.
Mix in the Lentils: Stir in the rinsed lentils, coating them in the oil and veggie mixture for about 1 minute.
Pour in the Liquid: Add 4 cups of water (or broth). Stir well to combine.
Boil It Up: Increase the heat to medium-high and bring the soup to a gentle boil (about 5 minutes).
Simmer Away: Lower the heat to a simmer, cover the container, and cook for 15-20 minutes, until the lentils are tender but not mushy. Stir occasionally.
Adjust the Texture: If it's too thick, add up to 1 cup more water until it's brothy perfection.
Taste Test: Adjust salt and pepper to your liking—start with a pinch and go from there.
Serve Hot: Ladle into bowls and top with a drizzle of olive oil, a sprinkle of parsley, or vegan parmesan for extra yum.
Quick Tip: For an Instant pan version, sauté the veggies (steps 2-5) using the sauté function, add lentils and water, then pressure cook on high for 5-6 minutes (brown lentils) or 7-8 minutes (green lentils). Let the pressure release naturally.
Serving Suggestions
This soup's earthy flavors and hearty texture shine solo, but here are some pairings to elevate it:
- Crusty Bread: Dip in a slice of warm Italian bread (try Ciabatta, about $3 at local bakeries).
- Light Salad: Serve with a lemon-dressed arugula salad for a fresh contrast.
- Flavor Boost: Add a teaspoon of vegan pesto (like Gotham Greens, $4 at Whole Foods) for a herby twist.
Store leftovers in an airtight container in the fridge for 3-4 days or freeze for up to a month. Reheat on the stove over medium heat, adding a splash of water to loosen it up.
Why This Soup Wins
Picture this: a steaming bowl of brothy goodness, with tender lentils and veggies that melt in your mouth, kissed by a hint of spice. It's light yet filling, cozy yet simple—a true Italian hug in every spoonful. At just 289 calories per serving, it's guilt-free comfort you'll crave again and again.
There you have it, Lykkers! A fuss-free Italian lentil soup that's perfect for busy weeknights or lazy weekends. We'd love to hear how you make it your own—did you toss in some greens or tweak the spices? Share your variations below, and let's keep the soup love going!
