If you are looking for a hearty and healthy soup, look no further. This Italian Lentil Soup is flavorful and will keep you full and satisfied.
What are Lentils?
Lentils are not the most commonly used ingredient for the every day home cook, but they are easy to use and very good for you. There four main types of lentils black, green, red/yellow, and specialty. The two that I’ve used in my cooking are black and green lentils. Oftentimes, red and yellow lentils get mushy easily, but green and black lentils will stay firm if you don’t overcook them. All lentils are a great excellent source of protein and low in calories. For this soup, I use green lentils.
Lentils in Italian Culture
Lentils holds great symbolism across different cultures. For example, in the Jewish culture, they represent the circle of life due to it’s circular shape. In a number of cultures, lentils represent survival due to it being something that was easily accessible and a “peasant food”.
Cibo povero or “peasant food” is an Italian style cooking based on the idea of using ingredients that are in season, simple. It came from a time when people experimented with the ingredients they had out of necessity. Some of the most delicious and well-loved Italian dishes come from what used to be considered peasant food, such as lentils. Now, this type of cooking lends itself to things many of us, including myself, value such as sustainability and resourcefulness.
In the Italian culture, specifically, lentils represent wealth and good fortune. It is said that in Ancient Rome, lentils were gifted in a small bag or pouch called a Scarsella. The intention was to gift “wealth” to another, and it was the hope that the lentils would turn into coins over time. This translated into a New Year’s or Capodanno tradition of eating lentils the first day of the new year, signifying a prosperous year ahead. Legend has it, the more lentils you eat the more money you will make in the new year. I say we give it a try with this recipe!
Grocery List for Italian Lentil Soup
- Carrots
- Celery
- Fennel
- Garlic
- Tomato paste
- Chicken Stock
- Green Lentils
- Dried Sage
- Dried Oregano
- Fresh Thyme
- Red Wine Vinegar
- Salt & Pepper, to taste
One of the key ingredients that makes this “Italian” is the use of fennel. It is one of my favorite things to eat, whether it be raw or roasted. I’ve begun incorporating it in many soups that I make as a replacement for onion.
What is Fennel?
Fennel is an interesting ingredient because the flavor is different when you eat it raw versus after it is cooked. Raw fennel actually has a licorice or anise flavor. However, once you cook it, that intense flavor goes away, and it becomes more sweet and delicate.
Fennel can be used in so many ways whether it be as a side or even an appetizer. For this Italian Lentil Soup recipe, I use it in place of onions. Feel free to substitute or use both!
Italian Lentil Soup
Equipment
- 1 Soup Pot
- 1 Slicing Knife
- 1 Cutting Board
- Wooden Spoon
- Measuring Cups & Spoons
Ingredients
- 4 Carrots medium
- 3 Celery stalks
- 1 Fennel bulb will also use the fennel fronds
- 4 cloves Garlic
- 12 cups Chicken stock
- 2 cups Green Lentils typically one bag or 16 oz
- 1/4 cup Tomato Paste
- 1/4 tsp dried sage
- 1/4 tsp dried oregano
- 1 tbsp fresh thyme
- 1 tbsp fennel fronds
- 2 tbsp Extra Virgin Olive Oil
- 1 tbsp Red Wine Vinegar
- Salt & Pepper to taste
Instructions
- Wash and Dry Carrots, Celery, and Fennel
- Small Dice the Carrots, Celery and Fennel
- Add 2 Tbsp of Olive Oil to pot on Low to Medium Heat
- Add Carrots, Celery and Fennel to sauté for a few mins
- Chop Garlic and rough chop fresh Thyme and Fennel fronds
- and Garlic, dried Sage, Oregano, fresh Thyme and Fennel fronds to the pan. Sauté for 8-10 minutes, until vegetables are softened
- Add Tomato Paste. Allow to cook down for 2 minutes and combine with herbs and vegetables
- Add the Chicken Stock and Lentils – Cover and bring to a boil
- Once boiling, reduce the heat and simmer uncovered for about an hour, until the lentils are cooked through
- Add Salt and Pepper to taste
- Add Red Wine Vinegar and stir before serving
Nutrition
I hope you enjoy this Italian Lentil soup recipe whether it be in the New Year or any day of the week. Anyone who knows me, knows soup is a meal I will make all year long. Here are more soups you can check out to try.
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