Description
This hearty Italian Vegetable Lentil Soup is a comforting and nutritious meal packed with protein-rich lentils and fresh vegetables, enhanced with aromatic herbs and a hint of lemon. Perfect for any season, it offers a satisfying blend of flavors and textures that is easy to prepare and ideal for a wholesome lunch or dinner.
Ingredients
Scale
Vegetables and Aromatics
- 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
Dry Ingredients 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
Others
- 2 Tbsp olive oil
- 1 Tbsp fresh lemon juice
- Parmesan cheese, for serving (optional)
Instructions
- Heat olive oil: Warm the olive oil in a large pot over medium-high heat to prepare for sautéing the vegetables.
- Sauté carrots and onions: Add the diced carrots and onions to the pot and cook for 2 minutes, then add the minced garlic and sauté an additional 2 minutes until fragrant.
- Add liquids and seasonings: Pour in the vegetable broth and diced tomatoes. Stir in the lentils, dried basil, oregano, thyme, and season with salt and pepper to taste.
- Simmer the soup: Bring the mixture to a boil, then reduce the heat to medium-low. Cover the pot and let it simmer for 35 minutes, stirring occasionally to prevent sticking.
- Add zucchini and greens: Stir in the diced zucchini and kale (or spinach). Simmer for an additional 10 minutes. If using spinach, add it only during the last 2 minutes to maintain its texture.
- Finish with lemon and adjust consistency: Stir in fresh lemon juice and add up to 1 cup of water to thin the soup as needed, since the lentils will continue to absorb liquid.
- Serve warm: Ladle the soup into bowls and serve with Parmesan cheese sprinkled on top if desired.
Notes
- This lentil soup is quick to prepare and packed with nutritious vegetables and protein, making it a wholesome and filling meal.
- Use fresh kale or spinach according to your preference; spinach should be added at the last moment to avoid overcooking.
- If you prefer a thinner soup, don't hesitate to add more water or broth to achieve the desired consistency.
- Parmesan cheese is optional but adds a nice savory finish; you can substitute with a vegan cheese alternative for a dairy-free option.
- Seasonings can be adjusted to taste, and you can add extra herbs if desired for enhanced flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 300 kcal
- Sugar: 13 g
- Sodium: 1323 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 16 g
- Protein: 15 g
- Cholesterol: 0 mg
