Italian Lentil Soup

Italian Lentil Soup

This rich and hearty Italian lentil soup is a comforting dish made with humble ingredients – dried lentils, fresh vegetables, and herbs and spices. It’s a super healthy soup to add to your dinner rotation – it’s hearty and filling and will appease vegans and non-vegans alike.

Lets talk lentils. They’re high in fiber and low in fat, and even though they’re not the prettiest ingredient to cook with, they sure do make up for their looks once they’re cooked. They’re like tiny sponges that soak up all the flavours that you combine them with, plus they’re so versatile and nutritious. This hearty Italian lentil soup tastes even better as days go by since it continues to absorb all the flavors – in this case, capers, carrots, onions, tomato puree, oregano, and thyme. The simplicity of this soup requires no garnish, but I personally love to add some extra virgin olive oil, freshly chopped parsley or dill, and a generous sprinkle of Parmesan cheese (for non-vegans, of course!).

What’s going on with this winter weather? One day it’s warm and the sun is shining, and the next day winter returns with chilly temperatures and snowflakes. I don’t know about you, but I’ll eat lentils any time of the year. I always look forward to a nice warm bowl of hearty lentil soup on a cold winter’s day, which is why I prepared this Italian lentil soup the other day – except the sun was shining and it felt like spring! So bet it. This vegan soup is delicious any time of the year. As always, I made a large batch of this soup so I had plenty for a few lunches and dinners during the week, as well as a few portions to store in the freezer.

Italian Lentil Soup

If you try this recipe (and love it!) be sure to snap a pic and tag me on Instagram with #bitesforfoodies so I can see your creation!

Italian Lentil Soup

2017-03-03
: Serves 6-8
: 5 min
: 25 min

This rich and hearty Italian lentil soup is a comforting dish made with humble ingredients – dried lentils, fresh vegetables, and herbs and spices. It’s a super healthy soup to add to your dinner rotation – it’s hearty and filling and will appease vegans and non-vegans alike. Lets talk lentils. They’re high in fiber and …

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Italian Lentil Soup
5
5
1
15
Ingredients
    2 tbs. extra virgin olive oil
  • 1 large red onion, thinly sliced
  • 1 garlic clove, finely minced
  • 2 tb.s capers, finely minced
  • 2 medium carrots, peeled, quartered and thinly sliced
  • 1 tsp. tomato paste
  • 1/2 cup tomato puree
  • 1 tsp. dried oregano
  • 1 tsp. dried thyme
  • 3 cups green lentils
  • 10 cups cold water
  • small parmesan rind (optional)
  • 2-3 tbs. fresh parsley, finely minced
  • sea salt and black pepper to taste
Directions

Heat olive oil in a large pot for 1-2 minutes on medium heat. Add the garlic and onions and sauté for 5-7 minutes or util translucent. Add the chopped carrots, capers, and tomato puree and continue to cook (covered) on medium heat for 10-12 minutes or until the carrots are just fork tender.

Add lentils, tomato puree, water, and Parmesan rind, bring to a boil on high heat then lower to medium and cook (covered, with the lid slightly propped up on one side) for 20 minutes then remove the lid and continue to cook for another 5 minutes or so. Be sure the lentils are fork tender before turning off the heat. Store leftovers in the fridge for up to one week or in the freezer for up to 3 months.

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