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This hearty Italian Lentil Soup is packed with smoky, savory flavor and is easy to make any night of the week. With chickpeas for an extra protein boost, it's a satisfying and nourishing meal everyone will enjoy.
If you're looking for an easy, budget-friendly meal that's satisfying, this Italian Lentil Soup should definitely be on your list! It's a feel-good dish, packed with protein and fiber, and my family loves it!
It's perfect on its own or served alongside my no-knead artisan bread to soak up the broth, and a light salad-or even my vegan Caesar salad for a heartier meal. For a creamy touch, sprinkle on some vegan parmesan or add a dollop of vegan sour cream. A spoonful of pesto or a drizzle of chili oil on top will take it home!
Ingredients needed for Italian Lentil Soup
- Brown Lentils: They hold their shape well, which is what we want. Green lentils work too (they may need a few extra minutes), but skip red or yellow since they'll break down and change the texture.
- Olive Oil: Regular or extra virgin both work.
- Yellow Onion: Shallots are a great swap if you want something a little milder.
- Carrots + Celery: You can toss in a diced red bell pepper with them if you'd like.
- Garlic: Fresh is best for bold, balanced flavor.
- Italian Seasoning: No blend? Just mix equal parts oregano, thyme, and basil.
- Smoked Paprika: Regular paprika works, but it won't have that same smoky depth.
- Red Pepper Flakes: Swap with a pinch of cayenne or leave them out.
- Bay Leaf: Skip it or use ½ teaspoon dried thyme if needed.
- Fire-Roasted Tomatoes: I love the smoky flavor, but regular diced tomatoes are fine.
- Vegetable Broth: Use one with a clean flavor so it doesn't overpower the lentils and herbs.
- Vegan Parmesan: Store-bought or homemade works, or use a sprinkle of nutritional yeast.
How to make Lentil Soup
- Heat the oil over medium heat, then add the onion, carrots, celery, and a pinch of salt. Cook until tender, about 6-8 minutes. Add garlic and cook for 30-60 seconds until fragrant. Stir in the tomato paste, Italian seasoning, smoked paprika, and red pepper flakes. Cook for 30-60 seconds, until the paste darkens and spices are fragrant.
- Add the lentils, fire-roasted tomatoes, broth, and bay leaf. Bring to a boil, then reduce to a gentle simmer. Partially cover and cook for 20-25 minutes until the lentils are tender but still holding their shape.
- Add the chickpeas and kale, then cook for 4-6 minutes, until the kale is wilted and the chickpeas are warmed through.
- Season with salt and black pepper if needed, and remove bay leaf.
FAQs
Store leftovers in the fridge in an airtight container for up to 4 days. Reheat gently on the stove with a few splashes of broth or water to loosen.
Yes, you can freeze lentil soup for up to 3 months. Just make sure it's cooled first. Thaw overnight in the refrigerator and reheat gently on the stove with a splash of water or broth to loosen.
More lentil recipes to try
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Recipe
Italian Lentil Soup
Ingredients
- 2.5 tablespoons olive oil
- 1 medium yellow onion , diced
- 2 large carrots , diced
- 2 ribs celery , diced
- 4 to 5 cloves garlic , minced
- 2 tablespoons tomato paste
- 1 ½ teaspoons Italian seasoning
- 1 teaspoon smoked paprika
- ¼ teaspoon red pepper flakes (optional)
- 1 bay leaf
- 1 cup dry brown lentils , picked over and rinsed (*see note)
- 1 (14.5-ounce) can fire-roasted diced tomatoes , with juices
- 6 cups vegetable broth , plus more as needed (low sodium if preferred)
- 1 (15-ounce) can chickpeas , drained and rinsed
- 2 cups chopped kale , tough stems removed
- ¾ teaspoon kosher salt , more/less to taste
- Freshly ground black pepper ,to taste
- For serving: minced fresh parsley , vegan parmesan, lemon wedges.
Recommended Equipment
- 1 Large Heavy-Bottomed Pot with lid, or Dutch oven
- 1 Sharpened Chef's Knife
- 1 Cutting Board
- 1 Wooden Spoon or spatula
Instructions
- Heat the olive oil in a large pot or over medium heat. Once the oil is shimmering, add the onion, carrots, and celery, and a sprinkle of salt. Cook, stirring occasionally, until softened and lightly golden, about 6 to 8 minutes. Lots of flavor builds here, so don't rush this step.
- Add the garlic and sauté for 30-60 seconds, just until fragrant.
- Stir in the tomato paste, Italian seasoning, smoked paprika, and red pepper flakes (if using). Stir almost constantly for about 30-60 seconds, until the paste has slightly darkened and spices are fragrant.
- Add the lentils, fire-roasted tomatoes, vegetable broth, and bay leaf. Bring to a gentle boil, then reduce to a simmer. Partially cover and cook for 20 to 25 minutes, stirring occasionally, until the lentils are tender but still hold their shape. Avoid a hard boil, which can cause the lentils to split.
- Stir in the chickpeas and kale and continue to simmer for 4 to 6 minutes, until the kale is wilted and the chickpeas are heated through. Add more broth as needed to maintain a brothy consistency.
- Season with salt and black pepper to taste. Remove the bay leaf.
- Ladle into bowls and finish with chopped parsley and vegan Parmesan. Serve with a lemon wedge on the side.
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