Zuppa di Lenticchie is a classic Italian lentil soup that is hearty, nutritious, and comforting. Lentils are a staple in Italian cuisine, especially in the central and southern regions, where they are often used in soups and stews. This dish is particularly popular in the winter months and is traditionally served on New Year’s Eve as a symbol of prosperity and good luck. Zuppa di Lenticchie is simple to prepare, with ingredients like lentils, vegetables, and aromatic herbs coming together to create a rich and flavorful soup. It’s a healthy and satisfying meal that provides plenty of plant-based protein and fiber.

How to Make Zuppa di Lenticchie

Ingredients:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 cup dried lentils, rinsed and drained
• 1 can (14 oz/400g) diced tomatoes
• 4 cups (1 liter) vegetable broth or water
• 1 bay leaf
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish
• Grated Parmesan cheese (optional, for serving)

Instructions:

1. Sauté the Vegetables:

   • In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery, and sauté until the vegetables are softened, about 8-10 minutes. Add the minced garlic and cook for another minute.

2. Add Lentils and Tomatoes:

   • Stir in the lentils and diced tomatoes, mixing well with the sautéed vegetables.

3. Simmer the Soup:

   • Pour in the vegetable broth or water, and add the bay leaf and dried thyme. Bring the soup to a boil, then reduce the heat and let it simmer, covered, for about 30-40 minutes, or until the lentils are tender.

4. Season and Serve:

   • Remove the bay leaf and season the soup with salt and pepper to taste. If the soup is too thick, you can add a little more broth or water to reach your desired consistency. Ladle the soup into bowls, garnish with fresh parsley, and serve with grated Parmesan cheese if desired.

Estimated Nutritional Content Per Serving (1 Bowl):

Nutritional Information:

• Calories: ~250 kcal
• Protein: ~12g
• Carbohydrates: ~35g
• Fat: ~8g
• Fiber: ~12g

These values are estimates and can vary depending on specific ingredients and portion sizes. Zuppa di Lenticchie is a nutrient-rich soup, providing a good amount of protein and fiber from the lentils. It’s relatively low in fat