Italian Lentil Soup

This vegetarian Italian lentils soup is a delicious and healthy way to start the new year and bring some good luck along with it.

The Italians celebrate the New Year by gathering friends and family together to enjoy Lenticchie. It's not because they are protein-packed or nutrient-rich. Although that is a nice bonus. This Italian soup's lentils symbolize abundance because their round shape resembles Roman coins that expand as they simmer. It is said that eating lentils will bring good luck for the year. Who wouldn't want a little of that? !

Italian Lentil Soup is a family recipe that varies, and many of the traditional recipes include pork. This comforting and aromatic Italian lentils soup is vegan, but my version can be made vegetarian. Don't worry! There's plenty of flavor and tradition to enjoy.

While I cannot speak for fortune, I can tell you that lentils, which are full of fiber, make a great alternative to holiday cookies, baklava and sangrias. This gluten-free broth is exactly what I need to reset!

This soup is so rich and savory, you might forget that it's vegetarian, with its aromatic blend of Italian seasonings.

Ingredients of Italian Lentil Soup

This lentil soup is made with pantry staples, but it's not basic. Seasonings that are tried and true really make a difference in a vegetarian soup full of flavor. You'll need:

• Extra virgin olive oil:I added buttery Italian Nocellara to the vegetable sauté and the finished soup. It gave it a richness and depth in flavor.
• Aromatics: Onion, carrots and celery are the main ingredients in the soup's aromatic base.
• Italian seasoning is a great way to add flavor using pantry spices. I used Homemade Italian Seasoning that I had made some time ago. If you choose a store-bought seasoning, check the amount of salt and adjust your seasoning accordingly.
• Dried Bay Leaf has a comforting and aromatic quality.
• Kosher sal and dark black to enhance flavor.
• Canned tomato:I like San Marzano, because they are sweet and juicy. For a rustic texture I crush whole tomato, but you could use chopped tomatoes instead.
• Broth Since I wanted a vegetarian soup I chose vegetable stock. You can also use chicken broth or stock if you already have it.
• Red Pepper Flakes give the dish a subtle kick. If you're not a fan of spice, leave them out or use Aleppo for a milder version.
• Lentils are a great source of vegan protein and nutrients. They also add a nice texture. I use French Lentils that are either green or brown because they keep their shape.
• Baby Spinach is a quick-wilting spinach that provides a vitamin boost at the end. You can use kale, chard or torn spinach but it will take longer to tenderize. Stir it halfway through simmering lentils.
• Parsleyadds a freshness that lifts the savory soup.
• Theacidity of red wine vinegar balances the soup. White distilled vinegar, lemon juice or white wine vinegar can be substituted.
• Parmesan gives this soup a salty umami taste, but it can be omitted if you want to make it vegan. Although Parmesan technically isn't vegetarian, there are plenty of delicious vegetarian Parmesan alternatives. The quality of the parmesan is so much better when it's freshly grated.

How To Make Italian Lentil Soup

This recipe is easy to "memorize": simply sauté the vegetables, then add the tomatoes and broth, along with the lentils. Simmer until the lentils are tender. Three simple steps!

• Sauté the aromatics. Heat about 2 tablespoons of olive oil in a large Dutch Oven over medium heat. Add 2 carrots, 1 celery rib, 1 onion, and 4 garlic cloves minced. Add a generous pinch of both salt and pepper. Cook the vegetables, stirring frequently, for about 5 minutes, until they are fragrant and slightly tender.
• Simmer. Add (28-onces) a can of whole tomato and lightly crush using a potato masher. Add 1 bay leaf, 1/2 teaspoon to 1 teaspoon of red pepper flakes and 1 cup brown or green lentils. Stir well. Add another pinch of black pepper and kosher sea salt. Bring the soup up to a rolling boil. Lower the heat, and partially cover the Dutch Oven, leaving just a small opening. Cook the lentils for 20-30 minutes, or until they are soft and cooked but still intact.
• Finish and serve. Stir in 2 cups of baby spinach, 12 cup chopped parsley and a splash red wine vinegar after turning off the heat. Season with salt and pepper, more vinegar or red wine vinegar to taste. Add grated Parmesan and olive oil to the serving bowls.

How to store lentil soup

Make a large batch of lentil soup to beat the temptation to order takeout. Hold off on adding any cheese to leftovers.

Transfer the soup into airtight containers after it has cooled to room temperature. You can freeze up to three months or refrigerate for four days. When freezing soup, leave a little space at the top so that it can expand.

You can defrost the soup in your microwave, or let it thaw overnight in your fridge. Reheat on medium low heat and stir until delicious.

Mix It Up

This lentil soup is delicious on its own. If you want to make this lentil soup taste like a new dish, or if you simply want to experiment with flavors, here are some ideas to give it a "day-two twist."

• Top with homemade croutons like those from this caprese salad.
• Finish with a tangy creaminess:Add a dollop creme fraiche or crumbled goat cheese.
• Add flairFried lemon rings in olive oil are a pretty and tart garnish that gives this soup an extra kick. Add a runny, poached yolk for an extra rich flavor. You can find the recipe for Cilbir that I use to poach eggs.

What to serve with Italian lentil soup

When you stop to think about it, lentils are a pantry superfood. Just a cup of lentils will be enough for a hearty vegetable and broth soup that can feed six people. This gluten-free, vegetarian (or vegan) soup is all you need to feed a large crowd.

If you want to increase the comfort level or extend the meal, then a crunchy crisp salad and crusty bread will work. Lettuce Parmesan Salad and Focaccia are both good choices for the lentils, which are soft.

All Mediterranean Recipes.

The Mediterranean Dish first published the post Italian lentil soup.

Frequently Asked Questions

Are Rice and Rice part of the Mediterranean diet?

On the Mediterranean diet, rice is allowed and encouraged. This diet emphasizes fruits, vegetables whole grains, legumes healthy fats such olive oil, nuts, dairy products, fish, meat, poultry, and moderate amounts of dairy products. Whole-grain rice is an excellent carbohydrate source that provides energy to the body. Moreover, it also offers a good source of dietary fiber which can help improve digestion and provide essential nutrients for health, such as B vitamins, iron, and magnesium. You can add rice to soups, stews, or salads. When eating rice-based dishes, it is important to limit the amount of fat.

Is Banana allowed in Mediterranean Diet?

Yes, banana is allowed on the Mediterranean diet. Bananas can be a healthy, low-calorie, nutritious fruit that provides vitamin B6 and potassium. As a healthy side dish, it can be incorporated into meals by adding sliced or mashed bananas to porridge, smoothies, salads, or even sweet potatoes. To add protein, it can be served as a snack along with nut butters such as almond and peanut. For those following the Mediterranean diet, bananas can be paired with healthy fats like nuts or seeds to aid digestion and promote fullness.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is permitted on the Mediterranean Diet. Oats can be whole grains that provide a good source or dietary fiber and minerals, such as iron and magene. They can be served with blueberries and nuts, as well as savory ingredients such eggs and cheese. Oatmeal also has many benefits and can make a nutritious breakfast. Oatmeal can be added to smoothies, used as a topping in protein bars or simply eaten plain with almond butter and various toppings like cinnamon, gojiberries and chia seed. Many countries in the Mediterranean basin are awash with oats, making them compatible with this diet.

Is the Mediterranean diet costly to follow?

The Mediterranean diet is typically inexpensive and has easily available ingredients. Local grocery stores and farmers' markets have many staple foods. However, shopping for organic products, high-quality proteins, or special items such as extra virgin olive oil can be more expensive. Therefore, make sure to have a budget and plan your meals accordingly. It is also a good idea to save money on food by using leftovers or bulk freezing foods such as fish and grains.

Can the Mediterranean Diet be vegetarian

Yes, you can adapt the Mediterranean Diet to be vegetarian. To follow this eating pattern, vegetarians can avoid meat, poultry, and fish. The Mediterranean Diet offers many plant-based protein options, including legumes as well as nuts and seeds. If needed, you can add healthy fats such olive oil, olives and avocados to make up the difference. Alternate dairy sources, such as soy yogurt or tofu, can be used to supplement the diet. Other ideas include adding nuts and seeds to salads or bowls, mashing beans on toast, substituting ice cream for frozen banana slices, or serving hummus with vegetables throughout the day.

What are the fundamental principles of the Mediterranean Diet?

Mediterranean lifestyle is known for its emphasis on healthy and nutritious food choices, regular exercise, and regular socializing. This diet focuses on fruits, vegetables whole grains, legumes and healthy fats such olive oil and nuts. A moderate amount of dairy, meat, fish, and poultry is also encouraged. Red wine is encouraged in moderation. The basic principles of a Mediterranean diet are:

1. Consume primarily plant foods including fruits and veggies, whole-grain bread, cereals, beans (legumes), and seeds. You can also eat yogurt (preferably low fat) and small amounts (at most twice per week) of lean poultry or red beef. There are very few fried foods.
2. When possible, prefer fresh ingredients to pre-packaged processed foods.
3. Add herbs rather than salt to flavor meals generously.
4. You can incorporate physical activity into your day, such as going for a walk after dinner and taking part in a class.
5. Enjoy sharing meals with friends and family, and enjoy the joy of eating together.
6. Pay attention to the tastes, textures and smells of your food. This is mindfulness eating. This will allow you to know when you feel full and satisfied.

What are some Mediterranean fruits?

Fruits commonly found in the Mediterranean Diet include apples, oranges, grapes, melons, pears, figs, dates, and berries. Think of adding fresh fruits to breakfast ideas like smoothie bowls or parfaits for added nutrition. Greek yogurt can be spread on toast with dates and topped with some honey. Fresh fruit can be sliced and served over salads to add flavor and nutrients and satisfy sweet tooth cravings. Other healthy snacks from the Mediterranean Diet may include nuts and seeds such as almonds and pistachios and dark chocolate in moderation for added antioxidants. To experience the flavors of this ancient diet, explore various local options considered staples in countries close to the Mediterranean Sea!

Statistics

• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

External Links

heart.org

• American Heart Association


• What is the Mediterranean Diet (or Mediterranean Diet)? American Heart Association

health.usnews.com

• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets overall 2023 – Expertly reviewed - US News Health

pubmed.ncbi.nlm.nih.gov

• Health Benefits and Molecular Mechanisms of the Mediterranean Diet - PubMed


• The Mediterranean Diet and Cardiovascular Health - PubMed

my.clevelandclinic.org

• Mediterranean Diet

How To

What can the Mediterranean Diet do to reduce your risk of heart disease and stroke?

The Mediterranean diet is an eating style that emphasizes healthy fats, whole grain, legumes, fruits and vegetables. The Mediterranean diet has many health benefits. It is associated with improved blood lipids and glucose control, lower risk of certain types and cancers, better heart health, improved cognitive function, weight management, and better overall health. It has been shown that this dietary strategy could lower your chances of developing heart disease or stroke.

It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. Additionally, learning how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables can help enhance satiety after meals. Furthermore, moderate amounts of dairy products like yogurt, cheese, and milk should be included throughout the day for added nutrition. To enhance the Mediterranean experience, olive oils should be used instead of other cooking fats.

Combine this with regular, vigorous physical activity at an average intensity to see even more improvement in short-term results, as well as long-term benefits on body composition, overall health, and chronic disease prevention. The Mediterranean diet encourages enjoyment of food and a balanced nutrition that can provide substantial benefits in reducing the risk of stroke and heart disease.

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