Italian Recipes

Hearty Italian Lentil Soup (Zuppa di Lenticchie) Recipe

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Hearty Lentil Soup (Zuppa di Lenticchie) Recipe

Category: Main Dishes
Serves: 5

This Hearty Lentil Soup, also known as Zuppa di Lenticchie, is an incredibly comforting and nourishing Italian dish, perfect for chilly evenings or whenever you crave a warm, filling meal. Made with a medley of vegetables like carrots, celery, and potatoes, combined with the earthy flavors of lentils, this soup is both hearty and nutritious. The addition of cumin and cloves gives it a distinctive aromatic flavor, while a long simmer ensures the vegetables and lentils are perfectly tender. This is a wonderful vegetarian option, naturally rich in protein and fiber, making it a complete meal on its own.


Ingredients

Ingredient Quantity
Lentils 250g
Celery stalks 2
Carrots 2
White onions 1
Potatoes 2
Garlic cloves 2
Zucchini 2
Bay leaves 2
Cumin (ground) 1 tsp
Cloves 2
Extra virgin olive oil 2 tbsp
Salt to taste
Water 5 liters

Nutritional Information (Per Serving)

Nutrient Value
Calories 230 kcal
Protein 12g
Carbohydrates 45g
Dietary Fiber 15g
Fat 5g
Sodium 350mg
Vitamin A 120% of daily value
Vitamin C 50% of daily value
Iron 20% of daily value

Instructions

Step 1: Prepare the Lentils
Start by soaking the lentils in cold water for at least 12 hours (or follow the package instructions for soaking time). This will help to soften them and reduce cooking time.

Step 2: Chop the Vegetables
Once the lentils are soaked, begin prepping your vegetables. Peel the carrots and dice them into small cubes. Chop the celery stalks (removing any leaves) into similar-sized pieces. Peel the potatoes and cut them into small cubes, then chop the zucchini into bite-sized chunks. Finely chop the white onion and mince the garlic cloves.

Step 3: Sauté the Vegetables
In a large, heavy-bottomed pot or Dutch oven, heat the extra virgin olive oil over medium heat. Add the minced garlic and chopped onions, sautéing them gently until the onions are translucent and softened. Stir occasionally to prevent burning.

Step 4: Add the Vegetables
Once the onions are soft, add the diced carrots, celery, potatoes, and zucchini to the pot. Stir everything together and cook for about 10 minutes, allowing the vegetables to soften and become fragrant. Use a wooden spoon to stir occasionally, ensuring everything cooks evenly.

Step 5: Add the Lentils and Spices
Next, add the soaked lentils to the pot, followed by the ground cumin and cloves. Stir well to combine the flavors. If desired, you can add vegetable broth instead of water for an extra layer of flavor. Pour in 5 liters of water, ensuring that the ingredients are covered.

Step 6: Simmer the Soup
Bring the soup to a gentle boil over medium-high heat. Once it reaches a boil, lower the heat to a simmer and cover the pot with a lid. Let the soup cook for approximately 2 hours, stirring occasionally. The soup should be cooked slowly over low heat to allow the flavors to meld and the lentils to soften without turning mushy.

Step 7: Check for Doneness
After about 2 hours, check the lentils to see if they are tender and fully cooked. They should be soft, but still hold their shape. If the soup has thickened too much during cooking, you can add more water to reach your desired consistency.

Step 8: Remove the Bay Leaves and Cloves
Once the soup is cooked, remove the bay leaves and any whole cloves from the pot. Taste the soup and adjust the seasoning with salt, if necessary.

Step 9: Serve and Enjoy
Ladle the hot soup into bowls and serve immediately. This hearty lentil soup pairs beautifully with a slice of crusty bread or a sprinkle of grated Parmesan cheese on top.


Cooking Tips

  • Soaking the Lentils: While soaking lentils is not strictly necessary, it can reduce cooking time and improve the texture of the soup. If you forget to soak the lentils, you can still cook them directly, but expect the soup to take a little longer.

  • Consistency: The consistency of this soup can be adjusted to your preference. For a thicker texture, blend a portion of the soup with an immersion blender or in a regular blender, then return it to the pot.

  • Flavor Variations: If you like a bit of heat, feel free to add a pinch of red pepper flakes along with the spices. Additionally, you can experiment with adding herbs like rosemary or thyme for a more aromatic twist.

  • Vegetable Substitutions: Feel free to adjust the vegetables in this soup based on what you have on hand. Leeks, parsnips, or even spinach can be great additions.


Why You’ll Love This Recipe

This Hearty Lentil Soup is not only satisfying but also incredibly nutritious. Packed with fiber, protein, and essential vitamins, it makes a perfect meal for vegetarians or anyone looking for a healthy, filling dish. The long simmering process allows the flavors to develop and intensify, creating a rich, complex taste that’s sure to please your palate. Plus, it’s a one-pot wonder that’s easy to prepare and can be made ahead of time for a busy weeknight dinner.

If you’re looking for a dish that’s cozy, flavorful, and deeply satisfying, this classic Zuppa di Lenticchie will quickly become a favorite in your kitchen.


Keywords

Lentil soup recipe, Italian lentil soup, Zuppa di lenticchie, Hearty soup, Vegetarian soup, Easy lentil soup, Comforting soup, Healthy soup recipe

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