Italian Lentil Soup is a hearty and nutritious dish packed with protein-rich lentils, fresh vegetables, and aromatic herbs. This comforting soup is perfect for chilly days and is easy to prepare, making it a great addition to your meal rotation.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion (diced)
• 2 carrots (diced)
• 2 celery stalks (diced)
• 3 cloves garlic (minced)
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon red pepper flakes (optional, for heat)
• 1 cup green or brown lentils (rinsed and drained)
• 1 (14 oz) can diced tomatoes (with juices)
• 6 cups vegetable broth (or chicken broth)
• 2 cups fresh spinach (or kale, chopped)
• Salt and pepper (to taste)
• Fresh parsley (chopped, for garnish)
• Juice of 1 lemon (optional, for brightness)

Timing

Making Italian Lentil Soup takes about 15 minutes for preparation and 30-40 minutes for cooking.

Instructions

Step 1: Sauté Vegetables

1. Heat Olive Oil: In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add Aromatics: Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables are softened.
3. Add Garlic and Spices: Stir in the minced garlic, oregano, thyme, and red pepper flakes (if using). Cook for another 1-2 minutes until fragrant.

Step 2: Add Lentils and Broth

1. Combine Ingredients: Add the rinsed lentils, diced tomatoes (with their juices), and vegetable broth to the pot. Stir to combine.
2. Bring to a Boil: Increase the heat to bring the mixture to a boil, then reduce the heat to low and cover the pot.

Step 3: Simmer the Soup

1. Cook Lentils: Let the soup simmer for about 30-35 minutes, or until the lentils are tender. Stir occasionally and add more broth or water if the soup becomes too thick.

Step 4: Add Greens and Season

1. Stir in Greens: Once the lentils are tender, stir in the chopped spinach (or kale) and cook for an additional 5 minutes until wilted.
2. Season: Taste and adjust seasoning with salt and pepper. If desired, add lemon juice for brightness.

Step 5: Serve

1. Garnish and Enjoy: Ladle the soup into bowls and garnish with fresh parsley. Serve hot with crusty bread or a side salad for a complete meal.

Nutritional Information

Here’s a quick overview of the nutritional content of Italian Lentil Soup (per serving, based on 6 servings):

Nutrient	Amount per Serving
Calories	220
Protein	12g
Fat	5g
Carbohydrates	35g
Fiber	14g
Sugar	4g

Tips for Customization

• Vegetable Variations: Add other vegetables like bell peppers, zucchini, or potatoes for added flavor and nutrition.
• Herb Variations: Fresh herbs like basil or thyme can be added at the end for a burst of freshness.
• Spice it Up: For a spicier kick, add more red pepper flakes or a dash of hot sauce.

Conclusion

Italian Lentil Soup is a wholesome and satisfying dish that is easy to make and full of flavor. Packed with nutrients and perfect for meal prep, this soup is a wonderful choice for a healthy lunch or dinner. Enjoy this delightful recipe!