Italian Lentil Soup

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.

Course Entree, Soup

Cuisine Italian-Style

Prep Time 15

Cook Time 35

Total Time 50

Servings people

Calories 218kcal

Author Melissa Huggins

Equipment

1 Large Heavy-Bottomed Pot with lid, or Dutch oven
1 Sharpened Chef's Knife
1 Cutting Board
1 Wooden Spoon or spatula

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.

US Customary - Metric

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.

Notes

Optional Lentil Soaking: Soaking lentils overnight in lightly salted water can help prevent them from splitting during cooking by hydrating them evenly. This step is optional and does not affect the final flavor, but it can improve appearance and texture if you prefer very intact lentils.

Time-Saver Tip: While the veggies cook, prep the remaining ingredients. Rinse the lentils and chickpeas, chop the kale, and measure out your spices and tomato paste.

Leftovers: The soup will thicken as it sits. Add a splash of broth or water when reheating to loosen.

Nutrition