Description
A hearty and nutritious Italian vegetable lentil soup packed with fresh vegetables, protein-rich lentils, and zesty Italian herbs. This comforting soup is easy to prepare and perfect for a wholesome meal any time of the year.
Ingredients
Scale
Vegetables & Herbs
- 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
- 1 tbsp fresh lemon juice
- 1 1/2 tsp dried basil
- 1/2 tsp dried oregano
- 1/2 tsp dried thyme
Liquids & Canned Goods
- 2 (14.5 oz) cans vegetable broth
- 2 (14.5 oz) cans diced tomatoes
Dry Ingredients & Others
- 1 1/4 cups dried brown lentils, rinsed and picked over
- 2 tbsp olive oil
- Salt and freshly ground black pepper to taste
- Parmesan cheese for serving (optional)
Instructions
- Heat the Oil and Sauté Vegetables: Heat 2 tablespoons of olive oil in a large pot over medium-high heat. Add the diced carrots and onions, sauté for 2 minutes until they begin to soften, then add the minced garlic and sauté for an additional 2 minutes. This step builds the aromatic base of the soup.
- Add Broth, Tomatoes, Lentils and Seasonings: Pour in the 2 cans of vegetable broth and 2 cans of diced tomatoes. Add the rinsed brown lentils, dried basil, oregano, and thyme. Season with salt and freshly ground black pepper according to your taste. Stir to combine all ingredients.
- Simmer the Soup: Bring the mixture to a boil, then reduce the heat to medium-low. Cover the pot and let the soup simmer for 35 minutes, stirring occasionally to prevent sticking. This allows the lentils to cook and absorb flavors.
- Add Zucchini and Greens: Stir in the diced zucchini and chopped kale. Continue to simmer for another 10 minutes. If using spinach, wait to add it in the last 2 minutes of cooking to retain its texture and color.
- Finish with Lemon Juice and Adjust Consistency: Stir in 1 tablespoon of fresh lemon juice to brighten the flavors. Add up to 1 cup of water if the soup is too thick, as the lentils will continue to soak up broth while resting.
- Serve: Serve the soup warm, topped with freshly grated Parmesan cheese if desired for an added savory touch.
Notes
- This lentil soup is quick to prepare and packed with fresh vegetables and protein-rich lentils.
- The blend of Italian herbs provides zesty and comforting flavors perfect for any season.
- You can adjust the soup thickness by adding water as needed towards the end of cooking.
- Using fresh lemon juice at the end brightens the overall flavor of the soup.
- Parmesan cheese topping is optional but adds a savory richness.
Nutrition
- Serving Size: 1 serving
- Calories: 300 kcal
- Sugar: 13 g
- Sodium: 1323 mg
- Fat: 6 g
- Saturated Fat: 0.8 g
- Unsaturated Fat: 4.8 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 16 g
- Protein: 15 g
- Cholesterol: 0 mg
