If you’ve ever eaten at a classic Italian restaurant, you may have had the delicious lentil soup known as “zuppa di lenticchie.” It’s a simple, nourishing, and comforting soup that just so happens to be VERY quick & easy to make. The perfect soup for when you Just. Need. Soup! We get it.
Just 9 ingredients and simple methods required for this vegan version, friends. Let’s make zuppa!
What is Zuppa di Lenticchie?
Zuppa di lenticchie translates from Italian into English simply as lentil soup. And the simplicity of that translation couldn’t be a better description of this classic Italian soup. Though recipes and exact ingredients vary from family to family and by the season, what holds true is that this soup features simple ingredients.
Common ingredients in zuppa di lenticchie recipes include onion, carrots, celery, garlic, and, of course, lentils! Some include parmesan cheese, tomatoes, and a variety of Italian herbs and spices.
Our version is incredibly simple, made without dairy or tomatoes, and yet it’s still so satisfying and delicious! For a more traditional zuppa, check out this recipe from Italian chef Benedetta Rossi.
How to Make Italian Lentil Soup
Our inspired take on zuppa di lenticchie starts with the classic base of onion, carrot, celery, and garlic, chopped finely and sautéed in olive oil. Then it’s seasoned simply with salt, pepper, and red pepper flakes (for a little heat).
We’ve also tested replacing the celery with a little bit of fennel seeds, which adds a warming, slightly sweet, and mildly licorice-y taste.
Next come the dry lentils — either green or brown lentils. We don’t recommend red lentils here because the firmness of green/brown lentils adds a textural dimension that works better with the simple seasonings.
The only other ingredient is your liquid. We like to use water to keep it super simple and affordable, but vegetable broth and bone broth are also great options.
Simmer everything until the lentils are tender and the flavors have developed, and it’s time for zuppa!
We think this soup may just become your new go-to! It’s:
Brothy
Comforting
Nourishing
Fiber-packed
Quick & easy
Made with pantry staples
& SO delicious!
It’s a great side paired with almost anything, including Italian-inspired mains — Italian Herb Tofu Wraps and Pesto Baked Chicken Thighs are a couple of our top picks! Or it can be the main event, paired with sides like our Fluffy Vegan Spelt Rolls, Artisan Gluten-Free Dinner Rolls, or Best Vegan Garlic Bread.
More Lentil Soup Recipes
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo @minimalistbaker on Instagram. Cheers, friends!
Servings 4 (side servings)
- 3 Tbsp olive oil
- 1 small yellow onion, finely diced (1 small onion yields ~1 ½ cups or 180 g)
- 1 medium carrot, finely diced (1 carrot yields ~1/2 cup or 90 g)
- 2 large stalks celery, finely diced (2 stalks yield ~1/2 cup or 70 g // or sub 1/4 tsp fennel seeds)
- 4 medium cloves garlic, pressed or finely minced
- 1/2-3/4 tsp sea salt
- 1/4 tsp ground black pepper
- 1/4 tsp red pepper flakes
- 1 cup dry lentils (green or brown, not red)
- 4-5 cups water (or sub veggie or bone broth and omit/reduce salt)
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Heat oil in a large pot or Dutch oven over medium-low heat. Once warm, add the onions and toss to coat them in the oil. Cook for 3-5 minutes, stirring occasionally, until translucent. Add the carrots, celery, garlic, salt, black pepper, and red pepper flakes. Cook, stirring occasionally, for about 10 minutes total, until most of the oil is absorbed and things are just beginning to brown and caramelize.
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Add the dry lentils and toss well to coat them in oil and combine with the veggies, then add the water (starting with the lesser amount) and mix well. Bring to a boil, then reduce to a simmer, cover, and cook for 15-20 minutes, until the lentils are tender and the soup is thicker. Stir occasionally to ensure even cooking of the lentils, and add more water as needed to keep the lentils covered (and achieve a more brothy soup, if desired!).
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Serve warm garnished with a drizzle of olive oil, freshly chopped parsley, and/or vegan parmesan cheese (all optional)! Delicious served with rolls or garlic bread. Leftovers keep well in the refrigerator for 3-4 days or in the freezer for 1 month (or longer).
*Nutrition information is a rough estimate calculated with the lesser amount of salt and without optional ingredients.
Serving: 1 serving Calories: 289 Carbohydrates: 37.5 g Protein: 12.7 g Fat: 10.8 g Saturated Fat: 1.5 g Polyunsaturated Fat: 1.4 g Monounsaturated Fat: 7.5 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 327 mg Potassium: 512 mg Fiber: 6.8 g Sugar: 4.2 g Vitamin A: 649 IU Vitamin C: 7.4 mg Calcium: 43 mg Iron: 3.4 mg
