Umbrian Lentil Soup
This hearty Italian lentil soup is inspired by Umbria, where lentils are a regional specialty. Made in one pot with vegetables, rosemary and a rich broth, it’s an easy meal for colder days.
I love soup season, but I must be honest, soup doesn’t always leave me feeling satisfied. I find myself sometimes filling up on the crusty bread, so I am not hungry an hour later. Well, that is not the case with the hearty lentil soup. It is filling and satisfying but without feeling heavy.
The lentils in Umbria are called Castelluccio, which is the name of the area they grow in Umbria. The lentils date back to 3,000 BC. They are easy to store and have a long shelf life. They require little in terms of preparation with no soaking and their rich and nutty flavor allow such versatility in cooking. I love to keep lentils on hand all the time for a quick meal option. They are rich in iron, fiber, potassium and protein but low in fat. What a perfect little food!
This Umbrian lentil soup is quick and easy to prepare. It is a one pot meal with the lentils for protein. Vegetables are included. Easy cooking and quick clean up!
You can make this vegetarian or vegan by using vegetable stock or if you prefer you can add chicken stock instead. Either way you will have a delicious, thick broth.
This soup is so satisfying! I cannot wait for you to try it!
Ingredients
- 1 ¼ cup lentils
- 4 tbsp of olive oil
- 1 medium onion chopped
- 2 carrots chopped
- 2 celery stalks chopped
- 1 tbsp of tomato paste
- ½ cup of dry white wine
- 6 cups of vegetable or chicken stock
- 1 sprig of fresh rosemary
Instructions
- Heat olive oil in a large stock pot over medium-low heat.
- Add the diced onion, carrot, and celery. Cook and stir gently for 10 to 15 minutes until the vegetables are soft and onion translucent.
- Add tomato paste and pour in the dry white wine. Stir up any browned bits from the bottom of the pot and let the wine evaporate for about 2 minutes.
- Add the lentils and rosemary
- Pour in the stock. Bring the mixture to a gentle boil, then turn the heat down to low. Cover and simmer for 35 to 40 minutes, stirring occasionally, until the lentils are tender and creamy yet still hold their shape. Uncover for the last 10 minutes if you prefer a thicker consistency.
Notes
Serve with some nice crusty bread and a chilled glass of Vermentino wine. Enjoy!
Watch the Recipe
See exactly how I make this Umbrian lentil soup at home, from cooking the vegetables to simmering the lentils until they’re tender and the broth has thickened.
Lentils in Umbria
Lentils are an important part of the food culture in Umbria, particularly around Castelluccio di Norcia. It’s one of those regional ingredients that makes more sense once you start looking at Umbrian food beyond the better-known dishes of Rome, Florence and Tuscany. If you’re planning a trip through the region, Castelluccio and the surrounding area are worth knowing about alongside Umbria’s hill towns. Our Umbria travel guides cover where to go, what to see and how we would plan a trip through the region.
Tips for Making Umbrian Lentil Soup
- Cut the onion, carrots and celery into fairly even pieces so they cook at the same rate.
- Give the vegetables time to soften before adding the remaining ingredients.
- Keep the soup at a gentle simmer rather than a hard boil.
- Check the lentils toward the end of cooking since the exact cooking time can vary.
- For a thicker soup, cook it uncovered for the final few minutes.
- Add the olive oil or Parmigiano just before serving.
More European Recipes You Will Love
Here are a few more recipes inspired by our travels:
- Mushroom Risotto
- Tuscan Inspired White Bean and Tuna Salad
- Authentic Wiener Schnitzel
- Bavarian Inspired Potato Salad
- Sicilian Caponata
Planning a Trip to Umbria?
This lentil soup is inspired by one of Umbria’s best-known ingredients, the lentils grown around Castelluccio. If you’re planning a trip to the region, read our Umbria Travel Guide for the places we visited, where we stayed and what we’d recommend after our trips through Umbria.
Umbrian Lentil Soup Kitchen Essentials
Making lentil soup at home? This is a simple one-pot recipe, so you don’t need much special equipment. A few good kitchen basics make the prep and cooking easier, and they’re useful for plenty of other soups and Italian-inspired recipes too.
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