Description
This hearty Italian Vegetable Lentil Soup is a nourishing and flavorful dish packed with fresh vegetables, protein-rich lentils, and zesty Italian herbs. Perfect as a comforting meal any time of year, it offers a balanced blend of carrots, onions, zucchini, kale or spinach, and a splash of lemon juice for brightness. Easy to prepare and cook on the stovetop, it’s an ideal recipe for a nutritious and satisfying bowl of soup.
Ingredients
Scale
Vegetables and Aromatics
- 2 Tbsp olive oil
- 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
Legumes 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
- 1 Tbsp fresh lemon juice
Optional
- Parmesan cheese, for serving
Instructions
- Heat the olive oil: Warm 2 tablespoons of olive oil in a large pot over medium-high heat to prepare for sautéing the vegetables.
- Sauté carrots and onions: Add 1 1/2 cups diced carrots and 1 1/2 cups diced yellow onions and cook, stirring occasionally, for 2 minutes until they start to soften.
- Add garlic: Stir in 1 1/2 tablespoons minced garlic and continue to sauté for 2 more minutes, allowing the garlic to release its aroma without burning.
- Add liquids and seasonings: Pour in 4 cans of vegetable broth and 2 cans of diced tomatoes. Add the rinsed brown lentils, 1 1/2 teaspoons dried basil, 1/2 teaspoon dried oregano, 1/2 teaspoon dried thyme, and season the mixture with salt and freshly ground black pepper to taste.
- Simmer the soup: Bring the mixture to a boil, then reduce heat to medium-low. Cover the pot and let the soup simmer for 35 minutes, stirring occasionally to prevent sticking and ensure even cooking of the lentils.
- Add zucchini and greens: Stir in 1 1/2 cups diced zucchini and 2 cups chopped kale. Continue simmering for 10 minutes. If using spinach instead of kale, add it only during the last 2 minutes of cooking to maintain its delicate texture.
- Finish with lemon juice and adjust consistency: Stir in 1 tablespoon fresh lemon juice to brighten the flavor. Add up to 1 cup of water if needed to thin the soup, as lentils will absorb more broth while resting.
- Serve: Ladle the soup into bowls and serve warm, garnished with Parmesan cheese if desired for an extra savory touch.
Notes
- This recipe is quick to prep and easy to make, delivering a comforting and filling meal packed with fresh vegetables and protein-rich lentils.
- Use kale for a heartier texture or spinach for a more delicate green; add spinach at the very end to preserve its softness.
- Adjust the thickness of the soup by adding water as needed, especially after resting, since lentils soak up liquid.
- Parmesan cheese adds a lovely umami flavor but can be omitted or substituted with a plant-based alternative for a vegan option.
Nutrition
- Serving Size: 1 cup
- Calories: 300 kcal
- Sugar: 13 g
- Sodium: 1323 mg
- Fat: 6 g
- Saturated Fat: 0.9 g
- Unsaturated Fat: 4.5 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 16 g
- Protein: 15 g
- Cholesterol: 0 mg
