Tuscan Garden Lentil Soup
A cozy, one-pot meal brimming with hearty lentils and vibrant garden vegetables. This rustic soup is a nourishing and flavorful escape to the Mediterranean countryside.
Servings 6
Calories 312kcal
Equipment
- 6-quart Dutch oven or heavy-bottomed pot
- Chef's knife
- Cutting board
- Ladle
Ingredients
From the Pantry
- 1 cup dried brown or green lentils rinsed
- 1 ½ tablespoons extra-virgin olive oil
- 3 tablespoons sun-dried tomato paste
- 1 28-ounce / 794 g can no-salt-added crushed tomatoes
- 6 ½ cups about 1.5 L salt-free vegetable broth
Fresh Produce
- 1 small yellow onion chopped
- 4 medium carrots chopped
- 2 celery stalks chopped
- 1 small sweet potato peeled and diced (about 1 ½ cups)
- 3 cloves garlic finely minced
- 3 cups chopped Swiss chard stems and leaves separated
- 1 ½ cups diced zucchini
- ¾ cup frozen sweet peas
Herbs & Spices
- 1 teaspoon smoked paprika
- 1 teaspoon dried rosemary
- 1 bay leaf
- ½ teaspoon kosher salt or to taste
- ¼ teaspoon freshly ground black pepper
Instructions
- Bloom the Spices : Warm the olive oil in the Dutch oven over medium heat. Add the smoked paprika and dried rosemary, stirring constantly for about 45 seconds until fragrant. This step awakens the flavors of the spices.
- Build the Foundation : Add the chopped onion, carrots, celery, and diced sweet potato to the pot. Sauté for 8 to 10 minutes, stirring occasionally, until the vegetables begin to soften and the onion becomes translucent. Add the minced garlic and cook for one more minute until aromatic.
- Deglaze and Combine : Stir in the sun-dried tomato paste, cooking for another minute to deepen its flavor. Pour in a splash of the vegetable broth to deglaze the pot, scraping up any browned bits from the bottom. Add the remaining broth, the can of crushed tomatoes, rinsed lentils, and the bay leaf.
- Initial Simmer : Increase the heat to bring the soup to a gentle boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30 minutes. This allows the lentils and hard vegetables to become tender.
- Add the Greens & Veggies : Stir the chopped Swiss chard stems and the frozen peas into the soup. Continue to simmer, covered, for 5 minutes. Next, add the Swiss chard leaves and diced zucchini. Allow the soup to cook for another 5 to 7 minutes, or until the zucchini is tender-crisp and the chard has wilted completely.
- Final Seasoning : Remove the pot from the heat and discard the bay leaf. Stir in the kosher salt and black pepper. Taste the soup and adjust the seasoning if necessary. Let it rest for a few minutes before ladling into bowls to serve.
Notes
Storage:
This soup tastes even better the next day! Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months. The soup will thicken upon standing; simply thin it with a little water or broth when reheating. Ingredient Swaps:
Feel free to substitute butternut squash for the sweet potato or spinach for the Swiss chard (add spinach in the last 2 minutes of cooking). Red lentils can be used but will cook faster and create a softer texture. Serving Suggestion:
Serve with a drizzle of high-quality olive oil, a sprinkle of fresh parsley, and a side of crusty whole-grain bread for dipping.
This soup tastes even better the next day! Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months. The soup will thicken upon standing; simply thin it with a little water or broth when reheating. Ingredient Swaps:
Feel free to substitute butternut squash for the sweet potato or spinach for the Swiss chard (add spinach in the last 2 minutes of cooking). Red lentils can be used but will cook faster and create a softer texture. Serving Suggestion:
Serve with a drizzle of high-quality olive oil, a sprinkle of fresh parsley, and a side of crusty whole-grain bread for dipping.
Nutrition Facts (per serving, approximate)
Serving Size: About 2 cups- Calories: 312
- Total Fat: 5 g
- Saturated Fat: 0.7 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 245 mg
- Total Carbohydrate: 52 g
- Dietary Fiber: 18 g
- Total Sugars: 12 g
- Protein: 16 g
- Vitamin D: 0 mcg
- Calcium: 145 mg
- Iron: 5.5 mg
- Potassium: 1210 mg