Classic Italian Lentil Soup (Zuppa di Lenticchie).

Italian Lentil Soup is a cornerstone of cucina povera, the traditional “peasant cooking” that prioritizes simple, high-quality ingredients to create a meal that is both nutritious and deeply satisfying.¹ This soup relies on a classic soffritto—a base of sautéed onions, carrots, and celery—and the earthy, nutty flavor of brown or green lentils.²+1

The secret to a truly great Italian lentil soup is the texture. By simmering the lentils until they are tender but still intact, and finishing the dish with a generous pour of high-quality extra virgin olive oil, you create a rustic bowl of comfort that is as honest as it is delicious.³

Ingredients

The Base & Aromatics

250g Dried Brown or Green Lentils: Rinsed and picked over.
3 Tablespoons Extra Virgin Olive Oil.
1 Large Yellow Onion: Finely diced.⁴
2 Medium Carrots: Diced.
2 Stalks Celery: Diced.⁵
3 Cloves Garlic: Minced.
1 Tablespoon Tomato Paste.

The Liquid & Seasoning

1.5 Liters Vegetable or Chicken Stock.
1 Can (400g) Diced Tomatoes: With their juices.
1 Teaspoon Dried Oregano.⁶
1/2 Teaspoon Crushed Red Pepper Flakes: (Optional).
1 Bay Leaf.
Salt and Black Pepper: To taste.

The Finish

1 Tablespoon Lemon Juice or Red Wine Vinegar.⁷
Fresh Parsley: Chopped.⁸
Grated Parmesan Cheese: For serving.

Instructions

1. Sauté the Soffritto

In a large pot or Dutch oven, heat the olive oil over medium heat.⁹ Add the onion, carrots, and celery. Cook for 8 to 10 minutes, stirring occasionally, until the vegetables are softened and the onions are translucent.

2. Bloom the Aromatics

Add the minced garlic, tomato paste, oregano, and red pepper flakes. Stir constantly for about 1 to 2 minutes. This process “blooms” the spices and caramelizes the tomato paste, deepening the overall flavor.

3. Simmer the Soup

Stir in the rinsed lentils, diced tomatoes, stock, and the bay leaf. Bring the mixture to a boil, then immediately reduce the heat to low. Cover and simmer for 30 to 40 minutes. The lentils should be tender but not mushy.

4. Adjust Texture (Optional)

For a creamier consistency, take a ladleful of the soup (about 250ml) and pulse it in a blender or use an immersion blender directly in the pot for just a few seconds. This releases the starches from the lentils to thicken the broth while keeping the rustic texture.

5. The Bright Finish

Remove the bay leaf. Stir in the lemon juice or vinegar—this acidity “wakes up” the earthy flavors. Season with salt and pepper to taste.

Flavor & Texture Notes

The primary sensation of this soup is earthy warmth. The lentils provide a hearty, protein-rich bite, while the soffrittoadds a foundational sweetness.

The tomato paste and diced tomatoes contribute a savory umami and a slight acidity that keeps the soup from feeling too heavy. Finishing each bowl with fresh parsley and Parmesan adds a final layer of brightness and saltiness.

Tips & Variations

Add Greens: Stir in a few handfuls of fresh spinach or chopped kale during the last 5 minutes of cooking until wilted.¹⁰
The Parmesan Rind Trick: If you have an old Parmesan cheese rind, toss it into the pot while the soup simmers.¹¹It adds incredible savory depth.
Pasta e Lenticchie: Add 100g of small pasta (like ditalini) directly to the pot during the last 10 minutes of cooking. You may need an extra 250ml of stock as the pasta absorbs liquid.

Storage & Reheating

Refrigeration: Like many stews, this soup tastes even better the next day. Store in an airtight container for up to 5 days.
Reheating: The lentils will continue to absorb liquid as they sit. When reheating on the stove, add a splash of water or stock to loosen the consistency.
Freezing: This soup freezes perfectly. Store in freezer-safe containers for up to 3 months.¹²

FAQ

Do I need to soak the lentils?

No. Unlike dried beans, lentils are small enough to cook through in about 30–40 minutes without any pre-soaking.

Can I use red lentils?

Red lentils break down much faster and turn into a puree.13 If you use them, the soup will be more like a thick dal. Stick to brown, green, or Puy lentils for the rustic Italian texture.

Is this soup vegan?

Yes, provided you use vegetable stock and omit the Parmesan cheese garnish. The base of the soup is entirely plant-based.

Conclusion

Italian Lentil Soup is a masterclass in building layers of flavor from humble ingredients. By taking the time to properly sauté the vegetables and finishing with a touch of acidity, you transform simple lentils into a sophisticated and nourishing meal. It is a reliable recipe that provides a comforting, healthy experience every time.