Lentil Soup (Italian Vegetable)
This Italian Vegetable Lentil Soup is hearty, quick to prepare, and packed with fresh veggies and protein-rich lentils.
Equipment
- large pot
Ingredients
Vegetables and Seasonings
- 2 tablespoon olive oil
- 1.5 cups diced carrots (about 3 medium)
- 1.5 cups diced yellow onions (about 1 medium)
- 1.5 tablespoon minced garlic (about 4 cloves)
- 4 cans vegetable broth (14.5 oz each)
- 2 cans diced tomatoes (14.5 oz each)
- 1.25 cups dried brown lentils rinsed and picked over
- 1.5 teaspoon dried basil
- 0.5 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- Salt and freshly ground black pepper to taste
- 1.5 cups diced zucchini (about 1 medium)
- 2 cups packed chopped kale or spinach
- 1 tablespoon fresh lemon juice
- Parmesan cheese for serving (optional)
Instructions
Cooking Steps
- Heat olive oil in a large pot over medium-high heat.
- Add carrots and onions and sauté for 2 minutes, then add garlic and sauté for 2 minutes longer.
- Pour in vegetable broth and tomatoes. Add in lentils, basil, oregano, thyme, and season with salt and pepper to taste.
- Bring to a boil, then reduce heat to medium-low, cover, and simmer for 35 minutes, stirring occasionally.
- Add in zucchini and kale, and simmer for 10 minutes longer. If using spinach, wait to add it until the last 2 minutes.
- Stir in lemon juice and add up to 1 cup of water to thin as needed.
- Serve warm with parmesan cheese if desired.
Notes
Stick with brown or green lentils or adjust the cooking time. You can use Italian seasoning instead of individual dried herbs. Chicken broth can be substituted for vegetable broth. Don't skip the lemon for extra brightness.
Nutrition
Serving: 1bowlCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 500mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 500IUVitamin C: 15mgCalcium: 50mgIron: 3mg
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