Description
A hearty and authentic Umbrian lentil soup with pasta, featuring small green or brown lentils simmered with aromatic vegetables and herbs, combined with tender pasta for a comforting and nutritious one-pot Italian meal.
Ingredients
Scale
Vegetables and Herbs
- 1 onion, peeled and finely chopped
- 2 stalks celery, finely chopped
- 1-2 carrots, finely chopped
- 2 garlic cloves, peeled and chopped
- 1 sprig fresh rosemary, chopped leaves
Lentils and Pasta
- 200-250 g small green/brown lentils (7-9 oz) (Umbrian lentils from Cascia or French puy lentils)
- 250 g pasta (9 oz) (ditalini, broken linguine, maltagliati, sagnette, or sagnarelli)
Other Ingredients
- 3-4 tbsp extra virgin olive oil
- 1 tbsp tomato concentrate
- 1 liter warm water or vegetable stock (33 fl oz) (used half water, half stock)
- Salt, to taste
- Freshly ground black pepper, as required
Instructions
- Prepare the ingredients: Peel and finely chop the onion and garlic. Wash and finely chop the celery and carrots. Wash and chop the rosemary leaves. Rinse the lentils under running water to remove any impurities like stones. Umbrian lentils don’t need pre-soaking; if using other kinds, check the package instructions.
- Sauté the vegetables: In a deep heavy pan or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until they start to soften, about 5-7 minutes.
- Add aromatics and tomato concentrate: Stir in the garlic, rosemary, and tomato concentrate. Cook everything together for another minute, allowing flavors to meld.
- Add lentils and liquid: Add the rinsed lentils to the pan and cover with warm water and vegetable stock (or a half-and-half mix). Bring the soup to a simmer.
- Simmer the soup: Let the soup simmer gently for 20-30 minutes, or until the lentils are tender. Stir occasionally to prevent sticking and ensure even cooking.
- Season and add pasta: Add salt to taste. Then add the pasta and cook until al dente, stirring occasionally to prevent the pasta from sticking.
- Serve: Once the pasta is cooked, serve the soup hot with a drizzle of extra virgin olive oil and freshly ground black pepper as desired.
Notes
- This is an easy and nutritious traditional one-pot vegetarian and vegan pasta and lentil soup from Umbria in Central Italy.
- An authentic Italian pasta recipe with simple, wholesome ingredients.
- Small green or brown lentils are preferred for texture; avoid red lentils as they become mushy.
- Using half water and half vegetable stock adds richness to the soup.
- Use a Dutch oven or a deep heavy pan for even cooking and better flavor development.
Nutrition
- Serving Size: 1 serving
- Calories: 527 kcal
- Sugar: 5 g
- Sodium: 66 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 83 g
- Fiber: 19 g
- Protein: 22 g
- Cholesterol: 0 mg
