Italian Lentil Soup

Warm, hearty, and brimming with classic Mediterranean flavors, this Italian Lentil Soup is the ultimate comfort food that's also packed with nutrition. Perfectly blending tender lentils, vibrant vegetables like carrots and celery, and aromatic herbs like thyme and oregano, this one-pot wonder is simmered to savory perfection in a rich vegetable broth. Fresh baby spinach adds a pop of color and nutrients, while optional toppings of grated Parmesan and parsley elevate each bowl with a gourmet touch. Ready in under an hour, this wholesome soup is easy to make, naturally vegetarian, and can even be made vegan with simple tweaks. Serve it with crusty Italian bread for a cozy weeknight dinner or meal prep it for flavorful lunches throughout the week!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 2 medium, diced carrots
• 2 medium, diced celery stalks
• 3 minced garlic cloves
• 1 cup dried lentils
• 1 14-ounce can diced tomatoes
• 6 cups vegetable broth
• 1 leaf bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups baby spinach
• 0.25 cup grated Parmesan cheese (optional)
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for 1 minute until fragrant.

Step 4

Add the lentils, diced tomatoes (with their juice), vegetable broth, bay leaf, thyme, oregano, salt, and pepper. Stir to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 30 minutes, or until the lentils are tender.

Step 6

Remove the bay leaf from the soup.

Step 7

Stir in the baby spinach and let it wilt for 2 minutes.

Step 8

Taste and adjust seasoning with additional salt and pepper if needed.

Step 9

Serve hot, topped with grated Parmesan cheese and fresh parsley, if desired.

Nutrition Facts

Serving size	2875.2 grams (2875.2g)

Amount per serving	% Daily Value*
Calories	1986

Total Fat 61.40g	79%
Saturated Fat 18.60g	93%
Polyunsaturated Fat 7.10g
Cholesterol 48mg	16%
Sodium 7604mg	331%
Total Carbohydrate 262.90g	96%
Dietary Fiber 100.00g	357%
Total Sugars 54.40g
Protein 106.80g	214%

Vitamin D 0IU	0%
Calcium 1405mg	108%
Iron 26mg	147%
Potassium 7072mg	150%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.2%

Protein: 21.0%

Carbs: 51.8%