A classic Italian soup in which green or brown lentils are simmered on a base of onion, carrot and celery together with tomatoes and Mediterranean herbs. The result is a hearty, aromatic soup that warms you up and fills you up.
- Category
- soup
- Portion
- 300 g
- Yield
- 10 servings
- Nature (TCM)
- neutral
- Nature (Ayurveda)
- tridoshic (vata ↓ · pitta ° · kapha ↓)
TCM: Root vegetables and lentils are neutral, tomatoes cool gently and the herbs bring balance.
Ayurveda: A substantial but not heavy combination of lentils and vegetables that fills you up and grounds you.
Ingredients
Vegetable base
- Extra virgin olive oil – 60 ml
- Onions, finely chopped – 600 g
- Carrots, chopped – 300 g
- Celery stalks, chopped – 300 g
- Garlic, chopped – 6–8 cloves
Lentils and stock
- Dry green or brown lentils, rinsed – 1,000 g
- Vegetable stock (or water + bouillon) – 3,000–3,500 ml
- Canned peeled tomatoes, crushed – 400 g
- Tomato paste (optional) – 100 g
Herbs and seasonings
- Fresh rosemary – 2–3 sprigs (or 2–3 tsp dried)
- Fresh thyme – 2–3 sprigs (or 2–3 tsp dried)
- Dried oregano – 1–2 tsp
- Dried basil – 1 tsp
- Crushed fennel seed – ½ tsp
- Salt – approx. 15–20 g (to taste)
- Ground black pepper – ½ tsp
Vegetable extras (optional)
- Small leafy greens (spinach or cabbage) – 300 g
- Fresh parsley leaves, chopped – 10–15 g
Method
Soup base
- Heat the olive oil in a large pot over medium heat.
- Add the onion, carrots and celery and season with a little of the salt. Sauté for 5–7 minutes until the vegetables soften slightly.
- Add the garlic and sauté briefly for 1 minute, until fragrant.
Adding the lentils and liquids
- Add the lentils, tomatoes and tomato paste (if using).
- Pour in the stock and add the rosemary, thyme, oregano, basil and fennel.
- Season with salt and black pepper, bring to a boil, then lower the heat.
Cooking until tender
- Simmer, covered, until the lentils and carrots are soft, adding water or stock as needed.
Finishing
- Check the consistency and adjust the salt, pepper or liquid.
- Let it rest for 5 minutes so the flavors come together. Remove the rosemary and thyme sprigs before serving.
Serving
Serve hot, 300 ml per portion, garnished with fresh parsley leaves and a drizzle of olive oil. Goes well with dark bread.
Key ingredients
- Black (beluga) lentils
- Protein, fibre and iron; low glycaemic index.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Carrot
- Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.
- Tomatoes (peeled / passata)
- Lycopene (an antioxidant), the umami base of sauces.
- Garlic
- Antibacterial and antiviral; supports immunity and the circulatory system.
- Spinach
- Iron, folate and lutein; wilts quickly and is easy to digest.
Why it’s good for the body
- Lentils provide plant protein, fiber and iron.
- Root vegetables are a source of vitamins and minerals.
- Tomatoes bring lycopene and umami depth.
- Herbs and olive oil support both flavor and digestion.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- The original Italian lentil soup is hearty, nourishing and easy to vary.
- When serving, you can add a little extra virgin olive oil on top.