Italian-Style Vegetarian Lentil Soup



This is such a cozy recipe that comes straight from my Italian roots.


Ever since I was a kid, lentil soup has always been such a comfort food in my family. So, I thought it was only fair that I keep that tradition going in my fitness + nutrition practice!


Since lentils are packed with tons of protein and fibre, this soup recipe will not only keep you warm during these cooler months, but it’ll also support your digestive and muscular/structural health. (Not to mention, all of the spices and veggies are rich in antioxidants and nutrients to help boost the immune system and keep you feeling like your healthiest self!)


Give this recipe a try and let me know how it goes! I’m sure it’ll become a go-to recipe that you’ll enjoy again and again this season.


NOTE: I used my Instant Pot for this recipe, but you can absolutely use a stovetop as well. The cooking times will just vary but are detailed below.


Recipe + directions available below!




INGREDIENTS:

  • 1 tbsp olive oil

  • 1 medium onion, diced

  • 3 garlic cloves

  • 2 cups carrots, diced

  • 2 celery stalks, diced

  • 2 cups tomatoes, diced

  • 1 tbsp coconut sugar

  • 1 tbsp tomato paste

  • 1 tbsp cumin

  • 1 tbsp oregano

  • 1 cup lentils

  • 2-4 cups water (or veggie stock)

  • ½ cup parmesan, grated

  • 4 cups spinach

  • Salt and pepper (to taste)


DIRECTIONS:


[using an Instant Pot]


  1. Press the ‘Saute’ button on your Instant Pot and add in olive oil. When it starts to simmer, throw in onions and garlic and saute for about 1 minute.

  2. Once your onions and garlic are soft and fragrant, add in your tomato paste and mix until fully incorporated. Then, add in carrots, celery, tomatoes, coconut sugar and spices (salt, pepper, cumin + oregano) and allow to soften. If the bottom starts to get too brown, add in a little water and scrape off any brown bits from the bottom of your Instant Pot.

  3. Next, add in your lentils and water. Press ‘Cancel’ on your Instant Pot, then set it to the Pressure Cook feature for 8 minutes. Close the lid and allow your Instant Pot to build pressure internally. Then, the countdown will begin.

  4. Once ready, you can either allow it to release pressure naturally or set the valve to Venting for a quick-release. After all the steam has escaped, carefully open your lid and add in any additional water if necessary.

  5. Toss in your spinach and parmesan and mix until the cheese has completely melted. Season again if desired.

  6. Serve and enjoy.


[using a stovetop]


  1. Place a large pot on your stovetop set to Medium-High heat. When it starts to simmer, throw in olive oil, onions and garlic and saute for about 1 minute.

  2. Once your onions and garlic are soft and fragrant, add in your tomato paste and mix until fully incorporated. Then, add in carrots, celery, tomatoes, coconut sugar and spices (salt, pepper, cumin + oregano) and allow to soften. Note: If the bottom starts to get too brown, add in a little water and scrape off any brown bits from the bottom of your pot.

  3. Next, add in your lentils and water and allow everything to simmer for around 15-20 minutes. Once the lentils have absorbed the water and are fully cooked, add in any additional water if desired.

  4. Toss in your spinach and parmesan and mix until the cheese has completely melted. Season again if necessary.

  5. Serve and enjoy.





NUTRITION INFO:



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