Vegan Tuscan Lentil Soup

By Alexandra Caspero on December 5, 2016

What kind of plant-based dietitian would I be if I didn’t post a lentil soup at least every couple of months? Incredibly nourishing and easy to throw together, a giant bowl of lentil soup is one of my favorite meal options.

This version is no exception, a rustic take on the classic. Simmered lentils, lots of spices, tomatoes and a generous helping of kale. This is one soup you’ll want to make all winter long for simple, weeknight eats. I love it so much that I often double (or triple) the recipe: one for us, one for the freezer and one for a neighbor. This time of year, almost everyone is in need of a good, home-cooked meal.

After my recent trip to Italy, I’ve been partial to cooking with the flavors of Tuscany: tomatoes, oregano and basil. This lentil soup was no exception. I’m sticking with dried herbs since it’s the middle of December, which still pack a potent punch as long as they are fresh. I’m been partial to grabbing spices out of the bulk bins (my local Fresh Thyme and Whole Foods has them) to ensure that I’m just getting exactly what I need. That way, I’m saving money and not packing my precious pantry space with oversize spices that will be stale in a year.

Best of all, this lentil soup is packed with plant-based protein. With 18g of protein in every cup of lentils, it’s a must make this winter.

Tuscan Lentil Soup! Healthy lentil soup with an Italian flair. So delicious and perfect for winter! Gluten-free and Vegan

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking! 

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Tuscan Lentil Soup! Healthy lentil soup with an Italian flair. So delicious and perfect for winter! Gluten-free and Vegan

Tuscan Lentil Soup

  • Author: Alex Caspero
  • Yield: 6 servings 1x
  • Category: dinner, main, soup
  • Cuisine: italian, american, vegan

Description

Tuscan Lentil Soup! Healthy lentil soup with an Italian flair. So delicious and perfect for winter! Gluten-free and Vegan.


  • Author: Alex Caspero
  • Yield: 6 servings 1x
  • Category: dinner, main, soup
  • Cuisine: italian, american, vegan
  • Author: Alex Caspero
  • Yield: 6 servings 1x
  • Category: dinner, main, soup
  • Cuisine: italian, american, vegan
Scale

Ingredients

  • 2 cups dried green or brown lentils
  • 1 tablespoon olive oil
  • 1 cup onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 4 garlic cloves, chopped
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon crushed red pepper
  • 1 bay leaf
  • 1 28 ounce can diced tomatoes, with juice
  • 4 cups vegetable broth
  • 4 cups torn kale leaves

Instructions

  1. Place the lentil and 4 cups water in a medium saucepan over medium-heat heat. Bring to a boil, then reduce heat to a simmer. Cook, until just tender, about 25-30 minutes.
  2. Drain, rinse and set aside.
  3. Heat the olive oil in a stock pan over medium heat. Add the onion, carrots and celery. Cook until vegetables are tender, about 5-7 minutes.
  4. Add in the garlic, oregano, basil and crushed red pepper. Stir until just headed through, then add in the bay leaf, tomatoes with juice, lentils and vegetable broth. Simmer over medium-low heat for 15-20 minutes to let flavors develop. Season to taste as needed with salt and pepper. I tend to start with 1/4 teaspoon and go from there.
  5. Stir in the kale and cook until wilted, about 10 more minutes.
  6. Serve immediately.

Notes

I love this soup with a little parmesan cheese sprinkled on top. For dairy-free versions, I use my homemade vegan parm or one by Follow Your Heart.

did you make this?

Tag @delishknowledge on Instagram and hashtag it #delishknowledge

Tuscan Lentil Soup! An Italian take on classic lentil soup. Vegan and Gluten-Free. | www.delishknowledge.com

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Meet Alex Caspero

Alex Caspero is a Registered Dietitian, New York Times Bestselling Plant-Based Chef and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

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    1. Brenda
      January 26, 2020 AT 9:46 am

      Do you have a conversion to make this in an instant pot?

      1. Alex
        January 27, 2020 AT 1:57 pm

        I don’t- but will work on one and get back to you!

    2. Anna @ GarlicDelight
      June 5, 2019 AT 7:55 am

      Hi Alex,
      Saw you share this post on ChooseFI. Are you a fellow FI-er?
      Nice recipe. I’ll share it with my friend who is a vegan. We like to try out new veggie-based dishes.

      Anna

    3. Darrik
      June 4, 2019 AT 4:17 pm

      Is this similar to Zoe’ Kitchen Lentil soup? I love their soup since it is so flavorful and I am trying to make one just as good

      1. Alex
        June 11, 2019 AT 1:31 pm

        Hi Darrick, not sure as I haven’t eaten at Zoe’s Kitchen before. But it’s delicious!

    4. Lori
      January 19, 2019 AT 11:48 am

      Can I double this recipe? I would like to have extra for the week.

      1. Alex
        January 21, 2019 AT 7:32 pm

        Yes!

    5. Jamie Roberts
      January 4, 2019 AT 7:34 pm

      This is one of the most delicious soups I’ve ever made! It will be a go-to from now on, and I’ve already passed it along to friends, so than you! I added some extra peppers, because I’m a hot-a-haulic, and some nutritional yeast, because I add that to everything, threw in some tomato paste and used fire-roasted diced tomatoes. Otherwise, I followed the recipe. It is so hard to not keep eating it. And the health factor makes me feel virtuous, so thank you!

    6. Ann
      May 10, 2018 AT 11:58 am

      This looks delicious! If I wanted to bring this to a new mom as a freezer meal, would I cook every thing as the recipe says and just freeze it and have her warm it up when she’s ready to eat it?

    7. Alana
      April 2, 2018 AT 8:16 pm

      Do you think this would freeze well?

      1. Alex
        April 4, 2018 AT 7:38 am

        Hi Alana- I would make it without the orzo and then freeze it. Then, when you are ready to eat it, add in the fresh cooked pasta.

        1. Alana
          April 4, 2018 AT 7:56 am

          Without the orzo? I didn’t know it called for orzo. It’s the Tuscan lentil soup right? 🙂

          1. Alex
            April 4, 2018 AT 7:58 am

            Ah! I saw Tuscan soup in my comment box and assumed it was my most recent Tuscan Kale Soup. How long can I blame mom brain? 18 years!? Yes, sorry- no orzo and this will freeze well! Enjoy 🙂

    8. Allie
      January 9, 2018 AT 10:25 am

      What could i substitute for kale? Spinach? My husband hates kale. Thanks!

      1. Alex
        January 9, 2018 AT 11:11 am

        Hi Allie, spinach should work great!

    9. Kjersti
      December 3, 2017 AT 3:30 pm

      The recipe was made (almost) as written. I am not vegan, so I used turkey stock in place of the vegetable stock. The spice palate and proportions were on point and I will definitely make this again. I will definitely make a veggie stock next time.

      1. Alex
        December 4, 2017 AT 9:45 am

        Thanks for your comment! Glad you liked it.

    10. Frances
      October 4, 2017 AT 1:57 pm

      How many does this recipe serve?

      1. Alex
        October 8, 2017 AT 4:07 pm

        Hi Frances- this recipe serves 6, just updated that! Thanks, Alex