In Italian cuisine, lentils hold a place of pride. They feature prominently in various traditional dishes celebrated for their hearty flavors and nutritional benefits. Our Italian lentil soup recipe pays homage to these humble legumes while adding a touch of sophistication with fragrant rosemary oil and smoky roasted leek.
Lentils, commonly referred to as lenticchie in Italian, have been a staple in Mediterranean diets for centuries, cherished for their versatility and health benefits. Iconic Italian dishes such as Zuppa di Lenticchie (lentil soup) and Zampone con Lenticchie (lentils with sausage), mainly used for dinner on New Year’s Eve, showcase the culinary prowess of these tiny legumes.
Lentils are packed with protein, fiber, and essential nutrients, making them a nutritious addition to any meal. They promote heart health, aid digestion, and provide sustained energy.
Rosemary oil, infused with the aromatic essence of fresh rosemary, adds a layer of complexity to our traditional Italian lentil soup. Made by simply steeping rosemary sprigs in high-quality extra virgin olive oil, this flavorful condiment can be prepared in advance and used in various culinary creations, from drizzling over roasted vegetables to dressing salads.
Known for its antioxidant properties and potential health benefits, rosemary not only enhances the flavor of our soup but also contributes to its nutritional value.
With its subtle sweetness and delicate charred flavor, roasted leek adds depth and texture to our lentil soup. Rich in vitamins, minerals, and dietary fiber, leeks offer various health benefits, including supporting digestive health. Roasting the leek caramelizes its natural sugars, intensifies its flavors, and creates a smoky undertone that pairs beautifully with the earthiness of the lentils.
To prepare our lentil soup, we’ll simmer lentils in a flavorful broth infused with vegetables and aromatic spices until the lentils are tender and creamy.
We will top the soup with a drizzle of rosemary oil and a garnish of leek for a comforting and nourishing meal that celebrates Italy’s rich culinary heritage.
Notes
- Prepare the rosemary oil: Clean the rosemary sprigs and remove all the needles. Combine the rosemary needles and the extra virgin olive oil in a glass jar or an airtight container, cover it, and let it infuse in the refrigerator for at least two hours or overnight for a more robust flavor.
- Here are some common variations:
- Italian sausage lentil soup: Add cooked Italian sausage before simmering.
- Lentil and tomato soup: Before simmering the soup, add a can of fire-roasted or diced tomatoes. To enhance the tomato flavor, add two tablespoons of tomato paste.
- Italian lentil soup with spinach: Add a cup of baby spinach leaves or chopped Tuscan kale or collard greens just before serving.
- Italian lentil soup with pasta: Serve the soup on a bed of small pasta like ditalini or rice.
- This recipe for lentil soup uses Italy’s holy trinity of vegetables, also known as soffritto–carrot, celery, and onion. But some other good veggies to add to your soup include potato, green beans, bell pepper, frozen green peas, or zucchini.
- If you don’t want to use rosemary oil, substitute it for a drizzle of extra virgin olive oil. You can also add the rosemary to the soup before simmering.
FAQs
What is the tradition of lentils in Italy?
Traditionally, Italians eat lentils around New Year’s Eve. The more lentils they eat, the more luck, wealth, and prosperity they’ll have the following year.
How to spice up bland lentil soup?
To actually spice up this Italian green lentil soup, add a pinch or two of crushed red pepper flakes. Otherwise, this particular lentil soup recipe has rosemary oil, garlic, bay leaves, and vegetable broth to enhance the flavor. If your lentil soup is too bland, add more salt, pepper, or a dash of fresh lemon juice to taste.
Is lentil soup good for you?
Yes, lentil soup is good for you. Lentils are high in protein, keeping you feeling fuller for longer.
What herbs go well with lentils?
Herbs like sage, rosemary, and thyme pair perfectly with lentils’ earthy flavor. Feel free to add a tablespoon of Italian seasoning to the soup for extra flavor.
Which lentil is better for soup?
I recommend green and brown lentils, as they hold their shape and give the soup more texture. But red lentils dissolve quickly and cook fast.
Is Italian lentil soup vegan?
Yes, this is a dairy-free, gluten-free, vegan lentil soup recipe.
How do you serve Italian lentil soup?
This recipe for Italian lentil soup is a great main dish when served with crusty bread slices or homemade pita bread to soak up the broth. You may also like to serve it with a refreshing side salad.
Here are some optional soup garnishes:
- Chopped fresh parsley, chives, basil leaves, or cilantro.
- Crumbled bacon bits
- Croutons
- Freshly grated parmesan cheese or parmigiano-reggiano.
How long does homemade lentil soup last in the fridge?
Lentil soup leftovers will last in an airtight container in the fridge for up to five days. You can also freeze leftovers for up to three months. Reheat them in the microwave or on the stovetop. Store the rosemary oil and roasted leek separately.
Italian Lentil Soup with Rosemary Oil and Roasted Leek
Ingredients
Rosemary Oil
- 4 Fresh rosemary sprigs
- ¼ cup Extra virgin olive oil
Soup
- 1 cup Dried green lentils
- 2 tbsps Extra virgin olive oil
- 1 Yellow onion, diced
- 2 Carrots, diced
- 2 ribs Celery, diced
- 3 cloves Garlic, minced
- 1 bay leaf
- 4 cups Vegetable broth
- ½ tsp Salt
- Salt and black pepper, to taste
Leek
- 2 Leeks, cleaned and halved lengthwise
- 2 tbsps Extra virgin olive oil
- Salt and black pepper, to taste
Instructions
- Preheat the oven to 400 degrees F and rinse the lentils under cold water in a sieve.
- Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook until the vegetables are softened (about 5 minutes). Add the garlic and cook it for 1 to 2 minutes or until fragrant. Add the lentils, vegetable broth, ½ teaspoon salt, and bay leaf to the pot.
- Bring the soup to a boil, then reduce the heat and simmer for 30 to 40 minutes or until the lentils are tender. If the water level is too low and the lentils are too dry, add 1 to 2 cups of water, a little at a time.
- Prepare the leeks while the lentils simmer. Place the leeks on a baking sheet and drizzle them with the olive oil. Season them with salt and pepper. Roast them for 15 to 20 minutes until the leeks are tender when tested with a knife and slightly caramelized. Remove them from the oven and set them aside.
- When the lentils are cooked, remove about half from the pot with a slotted spoon or a skimmer and set them aside. Blend the remaining lentils and vegetables in the pot using an immersion blender until they are smooth and creamy. If you don't have an immersion blender, carefully transfer the soup to a blender, blend it until smooth, then return it to the pot. Stir in the reserved whole lentils and season the soup with salt and pepper to taste.
- Ladle the lentil soup into four bowls. Drizzle it with rosemary oil and top each bowl with a roasted leek half.
Nutrition
About the Author: Raffaele Rega
So yummy