Italian · lunch, dinner

Italian Lentil Soup (Lenticchie for New Year's Eve)

Lenticchie

Video by Chef Stefano Barbato on YouTube, in Italian · Open on YouTube

55 minServes 5273 kcal a serve
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

15 g fibre, 16 g plant protein and 25 g net carbs a serve from a simple lentil and vegetable soup; very rich in folate and a good source of iron.

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Ingredients 12

Method

The cook speaks Italian; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Rinse the lentils well and check for small stones (soak them only if the packet says so). 1:20
  2. Finely chop the onion and dice the carrot small. Cut the celery into 3–4 big pieces so you can fish it out later, quarter the tomatoes and crush the garlic in its skin. 1:46
  3. Put a drizzle of oil in a pot (terracotta is ideal) with the onion, carrot, celery, garlic, bay leaves and tomatoes, and let them sizzle gently to release their flavour. 2:30
  4. Meanwhile bring about 1 litre of water to the boil in another pot. 3:02
  5. Add the drained lentils to the vegetables and stir for 30 seconds, then pour in boiling water to two fingers above the lentils. Cover and bring to the boil over medium heat. 3:13
  6. Turn the heat to the lowest setting and cook for 30–40 minutes, depending on the lentils. Keep hot water to hand and add some whenever they have absorbed it (after about 20 minutes). 3:44
  7. For the last 5 minutes add salt and plenty of black pepper, stir, cover and finish cooking. 4:29
  8. Lift out the garlic, bay leaves and celery. Serve with chopped raw parsley, more pepper and a drizzle of olive oil. 5:31

Tip. Serves 5 is our estimate: 70 g dried lentils each, a usual Italian portion. Lentils are eaten on New Year's Eve for luck, often with cotechino sausage; this is the plain everyday version. Loosen leftovers with hot water.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 5

Energy273 kcal1,140 kJ
Protein16 g33% of a day
Fibre15 g54% of a day
Carbohydrate40 g25 g net · 5.4 g sugars15% of a day
Fat6.2 g0.9 g saturated8% of a day
Sodium400 mg18% of a day

Where the energy comes from one serve

  • Net carbs 46%
  • Protein 29%
  • Fat 25%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Folate High83%

331 µg a serve, mostly from dried lentils (96%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin K High36%

43 µg a serve, mostly from fresh parsley leaves (76%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Iron High34%

6.1 mg a serve, mostly from dried lentils (94%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B6 High23%

0.4 mg a serve, mostly from dried lentils (81%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc High22%

2.4 mg a serve, mostly from dried lentils (94%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Potassium Source17%

780 mg a serve, mostly from dried lentils (83%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source17%

71 mg a serve, mostly from dried lentils (89%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A Source15%

131 µg a serve, mostly from carrot (89%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C Source11%

10 mg a serve, mostly from fresh parsley leaves (26%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Show the other 6
Selenium9%

5.1 µg a serve, mostly from dried lentils (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin E8%

1.2 mg a serve, mostly from virgin olive oil (66%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Omega-37%

0.1 g a serve, mostly from dried lentils (60%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Calcium4%

52 mg a serve, mostly from dried lentils (64%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Chef Stefano Barbato; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.