Italian Lentil Soup
Warm, hearty, and brimming with classic Mediterranean flavors, this Italian Lentil Soup is the ultimate comfort food that's also packed with nutrition. Perfectly blending tender lentils, vibrant vegetables like carrots and celery, and aromatic herbs like thyme and oregano, this one-pot wonder is simmered to savory perfection in a rich vegetable broth. Fresh baby spinach adds a pop of color and nutrients, while optional toppings of grated Parmesan and parsley elevate each bowl with a gourmet touch. Ready in under an hour, this wholesome soup is easy to make, naturally vegetarian, and can even be made vegan with simple tweaks. Serve it with crusty Italian bread for a cozy weeknight dinner or meal prep it for flavorful lunches throughout the week!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 2 medium, diced carrots
- 2 medium, diced celery stalks
- 3 minced garlic cloves
- 1 cup dried lentils
- 1 14-ounce can diced tomatoes
- 6 cups vegetable broth
- 1 leaf bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach
- 0.25 cup grated Parmesan cheese (optional)
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the lentils, diced tomatoes (with their juice), vegetable broth, bay leaf, thyme, oregano, salt, and pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 30 minutes, or until the lentils are tender.
Remove the bay leaf from the soup.
Stir in the baby spinach and let it wilt for 2 minutes.
Taste and adjust seasoning with additional salt and pepper if needed.
Serve hot, topped with grated Parmesan cheese and fresh parsley, if desired.
Nutrition Facts
Calories |
311 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 12% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1021 mg | 44% | |
| Total Carbohydrate | 44.3 g | 16% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 8.2 g | ||
| Protein | 16.8 g | 34% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 158 mg | 12% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 958 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
