Easy Italian Lentil Soup Recipe (2024)

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This hearty Italian Lentil Soup recipe comes together in just thirty minutes. Be sure to make a big pot-this healthy soup is naturally gluten-free and vegan! A total freezer-friendly soup, so you will want to have extra!

Easy Italian Lentil Soup Recipe (1)

This Italian vegetable soup tastes very similar to minestrone, but with the delicious addition of lentils. It is filled with nutritious ingredients that make it extremely filling and perfect meal for a cold winter day.

Every region of Italy has their own version of the humble and delicious vegetarian lentil soup (zuppa di lenticchie). No matter the region, each recipe will usually begin with a simple soffritto.

Originally published December 2020 and republished January 2024. This soup is totally vegan if you use vegetable broth. I had homemade chicken broth on hand to use for the soup. It is also naturally dairy-free and gluten-free.

Jump To
  • What does soffritto mean in Italian?
  • Why Italians eat lentils on New Years?
  • Why you will love my traditional Italian lentil soup
  • What is the Italian Holy Trinity- Soffritto?
  • Ingredients
  • How do you make Italian Lentil Soup from scratch?
  • Tips to make the best lentil soup:
  • What to serve with authentic Italian lentil soup
  • FAQ'S
  • Some other soup recipes to enjoy:
  • Some other lentil recipes to try:
  • Authentic Italian Lentil Soup

What does soffritto mean in Italian?

A soffritto is the beautiful Italian word to describe the mixture of carrots, celery and onions. The soup begins with this flavor combo sautéing before adding the lentils and any liquid (I like to add my own homemade broth).

Why Italians eat lentils on New Years?

Italian believe that if you eat lentils on New Years, it will bring good luck.

If you are Italian (or grew up living next to Italians), you most likely had a similar lentil recipe like this on New Year’s Eve. Italians have their superstitions and one of them is about lentils and good luck.

So be a good girl or boy and eat your lentils this New Year’s Eve. Even my daughter who is not into lentils will have a small portion either on New Year’s Eve or New Year’s day. It’s a tradition to ensure the new year is filled with good luck, but most importantly, good health!

This soup is really so easy to make!Starting with a soffritto, it is the same method I used to make my kale and chickpea soup with garlic crostini and my Spring minestrone.

Why you will love my traditional Italian lentil soup

  1. Nutritious Ingredients: Packed with healthy lentils, this soup is a great source of protein and fiber.
  2. Rich in Flavor: The combination of herbs and spices used in the recipe ensures a rich and savory taste.
  3. Easy to Make: The recipe is straightforward and simple, making it accessible for cooks of all skill levels.
  4. Comforting and Satisfying: Perfect for chilly days, this soup provides a comforting and hearty meal.
  5. Versatile: You can easily adapt the recipe to your taste or dietary preferences, making it a versatile option for various occasions.

What is the Italian Holy Trinity- Soffritto?

Many chefs refer to a soffritto as Italy's Holy trinity. A soffritto is simply the trio of chopped aromatic vegetables that are sautéed in the olive oil to start off the soup (I always use extra-virgin), and that is onions, carrots and celery.

You could even make extra (I always do!)and leave it on hand in a jar and use it all week long in other recipes. It could stay fine in the freezer for up to 3 months.

This method builds the first and very important layer of the dish. It transports the soup from being simple to a little more complex. I like to add my mother-in-law’s homemade dried herbs to the soffritto. It smells heavenly when it all starts to gently sizzle together in the pot.

One bowl is not enough of this delicious soup filled with Italian flavors. This soup is truly very easy to make…let’s get onto the recipe!

Ingredients

  • Olive oil: Used to sauté the vegetables, creating a flavor base for the soup.
  • Onion: Provides sweetness and a depth of flavor when sautéed.
  • Carrots: Adds sweetness and color, and contribute to the overall vegetable base.
  • Stalks celery: Contributes to the savory flavor base of the soup.
  • Garlic cloves: Infuses the soup with a robust, aromatic flavor.
  • Lentils (brown or green): The main source of protein in the soup, lentils also add a pleasing texture.
  • Canned whole tomatoes: These break down during cooking to create a rich, hearty base for the soup.
  • Vegetable or chicken stock, low sodium: Forms the liquid base of the soup, adds flavor.
  • Bay leaves: Adds a subtle, earthy flavor to the soup.
  • Tuscan kale: Adds color, texture and nutritional value to the soup.
  • Salt and pepper: Used to season the soup and enhance the flavors of the other ingredients.
  • Red pepper flakes (optional): Adds a spicy kick to the soup if desired.
  • Extra olive oil: Used for drizzling on top of the finished soup, adding richness and depth of flavor.

How do you make Italian Lentil Soup from scratch?

The first thing is to gather your ingredients.

I had a bag of Italian lentils. I just love them. Even the shape is different than the ones I find here. If you can find them at a local market, try them out. If not, stay with your favorite brand of lentils. You have to rinse the lentils and get rid of any impurities. Strain them and set aside.

Easy Italian Lentil Soup Recipe (2)

I like to use my own homemade broth (you could use vegetable or chicken).

Easy Italian Lentil Soup Recipe (3)

Here is the rest of what you'll be gathering up.

Easy Italian Lentil Soup Recipe (4)
  • Start first with chopping the onions, carrots and celery. Also the garlic (if you’re using).
  • I used a can of very naturally sweet Italian cherry tomatoes. Otherwise, I would use a can of San Marzano plum tomatoes. If you use plum tomatoes, you need to prep the tomatoes by gently crushing and removing the white inside (it’s a little tough… I use my clean hands to do this).
  • In a large pot, heat the olive oil over medium heat.
  • Add in the diced onions, carrots, and celery, and saute for about 8-10 minutes until onion is soft and translucent.
  • Add the minced garlic and saute for a couple of minutes. Keep an eye on the garlic and stir as it will brown quickly (1-2 minutes is enough to cook up the garlic).
  • Add in the lentils and stir, combining it with the soffritto mixture (about 2-3 minutes).
  • Add in the tomatoes and use a wooden spoon to break them up and combine them with the lentils. Let this simmer together for a few minutes and season with salt (and pepper, if you’re using).
  • If you’re not using a low sodium broth, wait to add salt until after you add your broth. Next, add in the broth and bay leaf.
  • Bring to a boil for a few minutes and then lower the heat to a simmer.
  • Stir in kale during last 10 minutes of cooking. You just want the kale to be wilted, but cook it more if you don’t mind it on softer side.
  • Check the seasoning and add more salt (if needed)and pepper and let it simmer for about 30 minutes. If soup is thickening too much, add a bit of water (start out with 1/4 cup and check how consistency is).
  • The lentils will thicken up as they cook. When ready to serve, remove the bay leaf.
  • Finally, ladle into serving bowls and drizzle on some olive oil (if you like it spicy, add in red pepper flakes, if using).

Easy Italian Lentil Soup Recipe (5)

Tips to make the best lentil soup:

  • Soaking: Since lentils cook up so quickly, it’s not necessary to soak them. There is no need to soak these pulses as they cook in less than one hour.
  • Rinse: It’s best to rinse fresh lentils. Always rinse and sort your lentils to ensure there are no impurities.
  • Vegetables: Chop up the vegetables for the soffrito the same size to make sure they cook up the same way (you don’t want to end up with mushy celery and crunchy carrots).
  • Tomatoes: I used a can of Italian cherry tomatoes. They are really naturally sweet and I love to cook with them. You could use your favorite brand of tomatoes, San Marzano is always best (if you can find them). If you are using plum tomatoes, you will have to crush them (you could use your clean hands to do this)and remove the tough white inside (just toss it out).
  • Herbs: Add fresh parsley and fresh rosemary. Even fresh thyme or marjoram is really nice in this lentil soup.

What to serve with authentic Italian lentil soup

Here are some delightful side dishes from our blog that would pair wonderfully with Italian lentil soup:

  1. Easy Italian Roasted Cauliflower: This dish involves roasting cauliflower until it's delightfully crispy, making it a perfect complement to the soft texture of the lentil soup​​.
  2. Italian Green Beans: A classic side, these green beans are cooked until tender and can add a lovely crunch and freshness to balance the richness of the soup​​.
  3. Italian Broccoli Rabe (Easy Rapini Recipe): Broccoli rabe, with its slightly bitter taste, offers a nice contrast to the earthy flavors of lentil soup​​.
  4. Traditional Peperonata (Sauteed Peppers and Onions): This sweet and savory dish made with bell peppers and onions would provide a colorful and flavorful addition to the meal​​.

FAQ'S

Can canned lentils be used in this recipe?

Yes, if you happen to have canned lentils in your pantry, go ahead and use them. The soup will come together much quicker. Simmer it on a lower temperature so the lentils won’t mush up too much, but still get the flavor of the soffrito and the fresh herbs.

Do you soak the lentils before cooking?

No, you really don’t have to soak them. Lentils cook up so very quickly (30 minutes is all it takes!).

Is this soup vegan and gluten-free?

Yes, this soup is totally naturally gluten-free. It is vegan if you use vegetable broth in place of chicken broth.
If you aren’t vegan or vegetarian, the chicken broth adds a different dimension of flavor.
If you are following a GF diet, this soup is also something for you to consider!

Can I add other other vegetables to this soup?

Yes! This soup is a really nice base to add any green vegetable. I added some fresh kale to mine. Spinach (fresh or frozen) or rainbow chard, escarole, or Swiss chard (cut up in small pieces) are really great ideas.

How long does this Italian lentil soup stay fresh?

This soup will stay fresh for up to five days in the refrigerator.

Can I freeze vegetarian lentil soup?

Yes, once it completely cools down, you could freeze it in an airtight container for up to 3 months. Thaw in the fridge overnight when ready to heat up.

What do Italians traditionally eat on new year's day?

Typically they eat pork or lentils. Lentils are said to bring good luck for the new year.

PIN for later!

Easy Italian Lentil Soup Recipe (7)

Some other soup recipes to enjoy:

  • Slow Cooker Whole Chicken Soup
  • Immune Boosting Turmeric Chicken Soup
  • French Onion Soup
  • Cabbage, Lentil and Chickpea Stew

Some other lentil recipes to try:

  • Cabbage, Lentil and Chickpea Stew
  • Easy Lentil Bolognese
  • Lentil Soup with Caramelized Onions

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Your comments mean the world to me….and I really SMILE when I read them. Thank you so much! XX

Easy Italian Lentil Soup Recipe (8)

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5 from 13 votes

Authentic Italian Lentil Soup

This hearty Italian Lentil Soup comes together in just thirty minutes. Be sure to make a big pot-this healthy soup is naturally gluten-free and vegan! A total freezer-friendly soup, so you will want to have extra!

Prep Time10 minutes mins

Cook Time40 minutes mins

Total Time50 minutes mins

Course: Dinner

Cuisine: Italian

Keyword: gluten-free, lentils, soup, vegan

Servings: 6

Calories: 357kcal

Author: Lora

Ingredients

  • ¼ cup olive oil extra virgin
  • 1 medium onion finely diced
  • 2 carrots peeled finely diced
  • 2 stalks celery leaves removed and finely diced
  • 2 cloves garlic minced
  • 2 cups lentils brown or green picked over and rinsed
  • 1 tsp dried sage
  • 1 tsp dried rosemary
  • 14 ounces canned whole tomatoes hand crushed
  • 7- 8 cups stock vegetable or chicken, low sodium (I used my homemade chicken broth)
  • 2 bay leaves
  • 1 head Tuscan kale destemmed and chopped (regular kale is fine too)
  • salt and pepper to taste
  • ½ teaspoon red pepper flakes optional
  • extra olive oil for drizzling

Instructions

  • Heat the oil in a large pot over medium heat.

  • Add in the diced onions, carrots, and celery, and saute for about 8-10 minutes until onion is soft and translucent.

  • Add the minced garlic and saute for a couple of minutes. Keep an eye on the garlic and stir as it will brown quickly (1-2 minutes is enough to cook up the garlic).

  • Add in the lentils and stir, combining it with the soffritto mixture (about 2-3 minutes).

  • Add in the tomatoes and use a wooden spoon to break them up and combine them with the lentils (if using canned plum tomatoes, break them up before adding, and remove the tough white core). Let this simmer together for a few minutes and season with salt (and pepper, if you’re using). If you’re not using a low sodium broth, wait to add salt until after you add your broth.

  • Next, add in the broth and bay leaf.

  • Bring to a boil for a few minutes and then lower the heat to a simmer.

  • Check the seasoning and add more salt (if needed)and pepper and let it simmer for about 30 minutes.

  • Stir in kale during last 10 minutes of cooking. You just want the kale to be wilted, but cook it more if you don’t mind it on softer side.

  • If soup is thickening too much, add a bit of water (start out with 1/4 cup and check how consistency is). The lentils will thicken up as they cook.

  • When ready to serve, remove the bay leaf.

  • Ladle into serving bowls and drizzle on some olive oil.

  • Add in red pepper flakes, if using.

Slow Cooker instructions:

  • Add the first 12 ingredients (through the salt + pepper) to a large 6-quart slow cooker, and stir to combine.

  • Cook for 4-5 hours on high or 8-10 hours on low, until the lentils are tender and cooked through.

  • Stir in the kale during the last hour of cooking.

  • Taste, and season with additional salt and pepper if needed. Remove the bay leaves.

  • Serve warm, garnished with optional toppings if desired.

Nutrition Disclaimer

Please keep in mind that the nutritional information presented below is an approximation and may vary depending on the exact ingredients used.

Notes

  • Lentils: The lentils need to be rinsed. The lentils do not have to be soaked, as they cook up so quickly. I used brown lentils. Green lentils also work. If you use red lentils, it will be a mushy soup.
  • Kale: You could omit kale if you don't have any on hand.
  • Vegetable: Be sure to chop up the soffritto vegetables all the same size to make sure they cook evenly.
  • Herbs: I have a combo of dried rosemary and sage (about 1 teaspoon of each)that my mother-in-law made in a little jar and I like to add that to the lentils when they are sautéeing. Homemade dried herbs tastes a bit different than store-bought. Dried herbs are always more concentrated than fresh, so use the amount that fits your taste.
  • Fresh herbs: If you have fresh rosemary and sage on hand, go ahead and use a few sprigs of the rosemary (just the leaves)and a few sage leaves, instead of dried.

Nutrition

Calories: 357kcal | Carbohydrates: 51g | Protein: 17g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 2467mg | Potassium: 812mg | Fiber: 21g | Sugar: 9g | Vitamin A: 4808IU | Vitamin C: 11mg | Calcium: 66mg | Iron: 6mg

Tried this recipe?Mention @savoringitaly or tag #savoringitaly!

Easy Italian Lentil Soup Recipe (2024)

FAQs

Why do you add vinegar to lentil soup? ›

It may sound a bit strange and unusual for some, but vinegar is a common ingredient in some soup recipes, and there is a good reason for it. If you think about it, vinegar is really a flavor-enhancer (umami). That's why it is so often used in cooking, sauces, and salad dressings. The same is true with soups.

Should lentils be soaked before making soup? ›

The other good news: Lentils don't need to soak as beans do (though you do need to sort and rinse them before cooking). Different types of lentils cook in different amounts of time. Red lentils are the fastest cooking and they dissolve as they cook and make for a smooth soup.

Why does my lentil soup taste bland? ›

Why does my lentil soup taste bland? Lentils have a relatively mild taste and take well to seasonings. To avoid a bland lentil soup, use a flavorful broth—whether that's homemade or store-bought chicken or vegetable broth. The other key is building flavor.

What is the secret to soup? ›

7 Tips for Successful Soup Making
  • Use a Sturdy Pot. It is worth investing in a heavy pot with a thick bottom to use for making soup. ...
  • Sauté the Aromatics. ...
  • Start with Good Broth. ...
  • Cut Vegetables to the Right Size. ...
  • Stagger the Addition of Vegetables. ...
  • Keep Liquid at a Simmer. ...
  • Season Just Before Serving.
Oct 9, 2022

What if I put too much vinegar in my soup? ›

The best way to counteract vinegar if too much is put into soup is to add a sweetener, such as sugar or honey, to balance out the flavor. You can also add dairy, such as cream, milk, or yogurt, or a starch, such as potatoes, rice, or pasta, to help mellow out the acidity of the vinegar.

Why did my lentil soup turn black? ›

the color change you've observed is from oxidation. If you want to prevent this, lay some plastic wrap over the surface of your lentils to prevent air from getting to them, or add some acid, like lime juice, to the recipe.

What happens if you don't pre soak lentils? ›

Don't worry about soaking lentils, split peas, or black-eyed peas (or cowpeas). Lentils and peas are softer than dried beans. They'll cook within 5 to 20 minutes without any soaking time. Nearly all traditional cookbooks tell you to soak dried beans before cooking them.

Is lentil soup good for your stomach? ›

Support your digestive system

Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.

Why does my stomach hurt after eating lentil soup? ›

Eating lentils can cause gas and bloating because they're high in fiber that your body is unable to break down. While fiber plays a large role in supporting and regulating your digestive system and bowel movements, it can also produce bacteria that leads to cramping and gas pains.

Why do I feel nauseous after lentil soup? ›

Lentils are frequently cooked with strong spices, which can cause indigestion in some people. Lentils are a good source of potassium, however, too many lentils in the diet can cause hyperkalemia (symptoms may include vomiting, fatigue, irregular heartbeat and difficulty breathing) in people with poor kidney function.

What makes lentils taste better? ›

I toss them with lemon juice, Dijon mustard, fresh herbs, and red pepper flakes to make a nutritious side dish or base for plant-based bowls.

What is the most important ingredient in soup? ›

For clear, brothy soups, stock is your most important ingredient. If you want to make a good soup, you need to use an excellently flavored stock — otherwise, the entire pot could be tasteless.

What not to do when making soup? ›

The 7 Biggest Mistakes You Make Cooking Soup
  1. Boiling instead of simmering. You want a small bubble or two to rise to the surface of the liquid every few seconds. ...
  2. Not using enough salt. ...
  3. Ignoring water. ...
  4. Overcooking the vegetables. ...
  5. Adding tomatoes at the beginning. ...
  6. Neglecting to garnish. ...
  7. Not trying a pressure cooker.
Nov 19, 2014

What gives soup the best flavor? ›

Foods that have a great deal of acidity, like lemon juice, vinegar, white wine, and tomato puree, can help liven up the flavor of bland-tasting bone and other broths. "The acidity of these ingredients works to complement and enhance the broth's flavors, not mask it.

What does white vinegar do for soup? ›

Vinegar, much like salt, is a flavor enhancer — it not only imparts its own taste and acidity to a soup, but in small quantities, it helps to bring out the brightness of other ingredients as well.

Does vinegar soften lentils? ›

Kitchen Tips: To brighten the flavour of the earthy lentils feel free to add a teaspoon (5 mL) or so of your favourite vinegar to the works, but only after the lentils are cooked. If the vinegar is added before cooking it will toughen the lentils' skin and they will never soften.

Why do some people put vinegar in bean soup? ›

Wait until the beans are tender but not quite done to add a splash of apple cider vinegar and a couple teaspoons of salt to the pot. The apple cider vinegar breaks down indigestible sugars to help digestion and also brightens the flavor of the beans without the need for excess salt.

Why do you soak lentils in apple cider vinegar? ›

To soak 1 cup of lentils, you should cover them completely with cold water and stir in 1 Tbsp. of apple cider vinegar. This vinegar helps to soften the fiber and decrease antinutrients even more than plain water. Allow the lentils to soak at least 6 hours but preferably overnight if possible.

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