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Italian Lentil Soup Recipe
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
 

A simple, healthy, Italian lentil soup with smoky notes from roasted red peppers and smoked paprika. 

Course: Soup
Cuisine: Italian
Keyword: Italian Lentil Soup
Servings: 6 people
Calories: 316 kcal
Author: Florentina
Ingredients
  • 1 1/2 cup red lentils
  • 3 bell peppers -roasted, cleaned & chopped or pureed
  • 3 golden potatoes -cut into 1 inch cubes
  • 2 tbsp water (or olive oil)
  • 1 tbsp red wine vinegar
  • 1/4 cup tomato paste ( or 15 oz can diced tomatoes)
  • 6 cloves garlic
  • 1 small yellow onion -diced
  • 1 large carrot -sliced
  • 1/2 cup frozen green peas (optional)
  • 4 sprigs fresh thyme
  • 1 leaf bay
  • 1 tbsp smoked paprika
  • 1 tsp cumin + more to your taste
  • 1 pinch sea salt (to your taste buds)
  • 1/2 cup Herbs -for garnish
  • 1/4 cup toasted pumpkin seeds (optional)
  • 1 cup vegan sausage diced – optional
  • 2 1/2 qt filtered water
Instructions
  1. In a large cast iron pot heat up 2 tbsp of water (or olive oil) and cook the onion with a pinch of sea salt  until translucent, about 5 minutes. Add the carrot and cook an additional 5 minutes. Stir in the garlic.

  2. Add the tomato paste, paprika, cumin, bay leaf and thyme. Add the lentils and pour in the water. Add the diced potatoes and bring to a gentle simmer.

  3. Meanwhile add the chopped roasted peppers and the red wine vinegar. (or you can puree until smooth in a food processor then add it to the soup).


    Stir to combine, cover with a lid and allow the soup to simmer gently for about 20 minutes, until the lentils and potatoes are cooked through and the broth has reduced to a thick soup consistency. (If using green lentils they will need about 45 minutes to soften).

    Add the frozen green peas (and vegan sausage if using), simmer a few more minutes until heated through. Adjust seasoning to your taste with sea salt and serve hot garnished with fresh herbs and a few toasted pumpkin seeds.

Recipe Notes

Add spinach, kale or escarole in the last minute of cooking for a nice nutritional boost.

Nutrition Facts
Italian Lentil Soup Recipe
Amount Per Serving
Calories 316 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Sodium 129mg6%
Potassium 879mg25%
Carbohydrates 39g13%
Fiber 17g71%
Sugar 6g7%
Protein 15g30%
Vitamin A 5485IU110%
Vitamin C 92.7mg112%
Calcium 105mg11%
Iron 5.8mg32%
* Percent Daily Values are based on a 2000 calorie diet.