Authentic Italian Lentil Soup Recipe (Zuppa di Lenticchie)

Healthy, comforting Italian lentil soup packed with flavour and hearty vegetables. This easy recipe combines protein-rich lentils, aromatic soffritto and a splash of white wine for a simple, warming meal that’s perfect any time of year.

A bowl of homemade soup is a great way to stay cosy in cooler months. This Italian lentil soup uses dried green or brown lentils simmered with carrot, onion and celery, finished with white wine and stock for depth of flavour.

In Italy lentils are traditionally eaten at New Year for good luck, often served with sausage. This lighter lentil soup is a wholesome alternative that’s nutritious, satisfying and easy to adapt.

Ingredients – what you need

For this Italian lentil soup you’ll need: dried green or brown lentils, carrot, onion and celery for the soffritto, a bay leaf, white wine, chicken or vegetable stock, olive oil, salt and pepper, and optional fresh parsley to garnish.

Start by rinsing the lentils under cold running water to remove any dust or grit, then set them aside.

Roughly chop the carrot, celery and onion to make the soffritto. Heat 1–2 tablespoons of olive oil in a large pot and add the chopped vegetables. Sauté over medium-low heat for about 10 minutes until soft but not browned.

Pour in the white wine and simmer until reduced by half. Add the rinsed lentils and stir to coat them in the softened vegetables and wine.

Add the stock and a bay leaf, bring to a boil, then reduce to a simmer. Cook uncovered for 35–40 minutes until the lentils are tender but still hold a slight bite. Add more stock or water if the lentils absorb too much liquid.

When the lentils are cooked, taste and season with salt and pepper. Serve with a drizzle of olive oil and a scattering of fresh parsley if you like.

Recipe tips and FAQs

• Soffritto – a base of finely chopped carrot, celery and onion. Cook it slowly so the vegetables soften and release flavour without browning.
• Add tomato – stir in a spoonful of tomato paste or a can of chopped tomatoes with the stock for a tomato-style lentil soup.
• Extra vegetables – you can add cubed potatoes, green beans, kale or zucchini to vary the texture and boost nutrition.
• White wine – adds depth and brightness. Omit if you prefer or use a little extra stock instead.
• Herbs – a sprig of rosemary, thyme or oregano added while the soup simmers will enhance the aroma.

More Italian soup recipes you might like

• Green Pea Soup with Crispy Prosciutto
• Creamy Italian Potato & Zucchini Soup
• Pasta Fagioli – Pasta & Beans
• Tuscan Chickpea Soup
• Tuscan Farro Soup with Beans

If you try this Italian Lentil Soup, please rate the recipe and leave a comment to let us know how it turned out. I love hearing from readers and seeing your variations.

Step By Step Photos Above

Most recipes include photos and helpful tips to make the dish successfully first time.

Italian Lentil Soup

By Emily

Prep: 10 mins

Cook: 50 mins

Total: 1 hr

6 servings

Healthy and delicious Italian Lentil Soup bursting with flavour and hearty vegetables. A simple, comforting meal that makes you feel good inside and out.

Ingredients

• 1 carrot
• 1 onion
• 1 celery stalk
• 1.5 cups dried green or brown lentils (300g)
• 1 bay leaf
• ½ cup white wine (120ml)
• 6.5 cups chicken or vegetable stock (1.5 litres)
• 1–2 tbsp olive oil
• Salt and pepper, to season
• Fresh parsley, optional garnish

Instructions

• Rinse the lentils under cold running water and set aside.
• Roughly chop the carrot, celery and onion. Heat 1–2 tbsp olive oil in a large pot and add the vegetables. Sauté over medium-low heat for about 10 minutes until soft but not browned.
• Add the white wine and simmer until reduced by half. Stir in the lentils to coat them in the vegetables and wine.
• Add the stock and bay leaf. Bring to a boil, then reduce to a simmer and cook uncovered for 35–40 minutes until the lentils are tender but still have a bite. Add more stock if needed.
• Season with salt and pepper to taste. Serve with a drizzle of olive oil and fresh parsley if desired.

Notes

• Soffritto – cook the chopped carrot, celery and onion slowly to build flavour without browning.
• Add tomato – optionally add tomato paste or canned tomatoes with the stock for a tomato variation.
• Other veggies – try potatoes, green beans, kale or zucchini.
• White wine – recommended for flavour but optional.
• Herbs – rosemary, thyme or oregano work well.
• Storage – refrigerate 3–4 days or freeze up to 3 months.

Helpful Info for All Recipes

• I use extra virgin olive oil unless stated otherwise.
• All vegetables are medium-sized unless noted.
• Nutrition information is approximate and calculated automatically.

Nutrition

Calories: 235 kcal |
Carbohydrates: 36 g |
Protein: 13 g |
Fat: 3 g |
Fiber: 15 g

Nutrition information is an approximation.