Description
This Umbrian Lentil Soup with Pasta is a hearty, nutritious, and traditional vegetarian/vegan Italian recipe from Central Italy. Combining small lentils with pasta and fresh vegetables, it is a comforting one-pot meal perfect for any season. The soup features a flavorful base of sautéed onions, carrots, celery, garlic, rosemary, and tomato concentrate, simmered slowly to develop rich flavors. It is easy to prepare, filled with protein and fiber, and great for a wholesome family dinner.
Ingredients
Scale
Soup Base
- 1 onion, peeled and finely chopped
- 2 stalks celery, finely chopped
- 1-2 carrots, finely chopped
- 2 garlic cloves, peeled and chopped
- 1 sprig fresh rosemary, chopped leaves
- 3-4 tbsp extra virgin olive oil
- 1 tbsp tomato concentrate
Main Ingredients
- 200-250 g small green or brown lentils (7-9 oz) – Umbrian lentils from Cascia recommended or French Puy lentils
- 250 g pasta (9 oz) – ditalini, broken linguine, maltagliati, sagnette or sagnarelli (used)
Liquids & Seasoning
- 1 liter warm water or vegetable stock (33 fl oz) – half and half recommended
- Salt to taste
- Freshly ground black pepper as required
Instructions
- Prepare Ingredients: Peel and finely chop the onion and garlic. Wash and finely chop the celery and carrots. Wash and chop the rosemary leaves. Rinse the lentils under running water to remove any impurities such as stones. Umbrian lentils do not need pre-soaking; if using another variety, check package instructions. Small lentils are preferred; avoid red lentils as they become mushy.
- Sauté Vegetables: In a deep heavy pan or Dutch oven, heat the extra virgin olive oil over medium heat. Add the chopped onion, carrots, and celery and sauté until the vegetables begin to soften, about 5-7 minutes.
- Add Flavorings: Add the chopped garlic, rosemary leaves, and tomato concentrate to the pan. Stir well to combine and cook for an additional minute to release the aromas.
- Cook Lentils: Add the rinsed lentils to the pan. Pour in the warm water and vegetable stock mixture, ensuring the lentils are fully covered. Bring the liquid to a gentle simmer and cook uncovered for 20-30 minutes or until the lentils are tender but still hold their shape.
- Season and Add Pasta: Season the soup with salt to taste. Add the pasta to the pot and continue cooking until the pasta is al dente, stirring occasionally to prevent sticking. This usually takes 8-12 minutes depending on pasta shape.
- Serve: Once the pasta is cooked through, ladle the soup into bowls. Drizzle with a little extra virgin olive oil and freshly ground black pepper as desired. Serve hot and enjoy the authentic Umbrian flavors.
Notes
- This is an authentic and traditional one-pot Umbrian recipe combining lentils and pasta for a wholesome, comforting meal.
- Use small green or brown lentils for the best texture; avoid red lentils as they become mushy.
- You can substitute vegetable stock with water for a lighter taste or half and half as per preference.
- The soup is completely vegetarian and vegan, making it suitable for those diets.
- Stir the soup occasionally after adding the pasta to prevent it from sticking to the bottom of the pot.
- Serve with extra virgin olive oil and black pepper to enhance flavors.
Nutrition
- Serving Size: 1 serving
- Calories: 527 kcal
- Sugar: 5 g
- Sodium: 66 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 83 g
- Fiber: 19 g
- Protein: 22 g
- Cholesterol: 0 mg
