I’m really not a jet setter. I’ve never had the joy of traveling to the Italian Riviera but that doesn’t stop me from enjoying their cuisine. I love how Italians have embraced beans for their everyday meals. In fact, every region of the country seems to have their own special bean. In Tuscany, white beans, and especially cannellini win hands-down. Near the Riviera, fava beans are quite popular but lentils are eaten all across the country. And the most common way to enjoy them is, of course, in a thick Italian soup.
Our version would definitely be at home in the Riviera. It’s a hearty meal with many vegetables loved by every Italian–zucchini, tomatoes, spinach, and, of course, plenty of garlic. I’ve also added some colorful carrots–I just can’t make a lentil soup without them–and seasoned with Italian herbs. It’s super easy to make and ready in 30 minutes on the stovetop. Or you can cook it in your Instant Pot in just 15 minutes. Either way, it’s a quick meal for those busy days when you need a little Riviera in your life. I hope that’s often because this zuppa is so good!
Italian Riviera Lentil Soup
Equipment
- Crockpot or Instant Pot
Ingredients
- 3 medium carrots peeled and diced
- 2 cups brown lentils cooked
- 28 oz can diced tomatoes
- 3 cups vegetable broth
- 2-3 stalks celery sliced or diced
- 1 1/2 cups zucchini diced
- 1 medium onion diced
- 2 tsp dried oregano
- 1-3 tsp granulated garlic powder
- 1 tsp onion powder
- 1 tbsp dried parsley flakes
- 2 cups baby spinach packed
- 1 tbsp lemon juice
Instructions
- In a large soup pot, add the carrots, lentils, tomatoes, celery, zucchini, onion and vegetable broth.
- Cook 30-35 minutes on medium-high heat. Cook until carrots are fork-tender.
- Add the baby spinach; stir until the leaves begin to wilt.
- Mix in the seasonings. Serve immediately.
Notes
- Make in a Crockpot: Put the 1st 7 ingredients in the crockpot (all the vegetables except for the spinach plus vegetable broth). Cook on high for about 4 hours or on low for 8 hours. When the carrots are fork-tender, add the baby spinach and seasonings. Serve hot or keep warm in the crockpot until ready to serve.
- Shortcuts: Cut your cooking time by using canned lentils or make your lentils a day ahead. Lentils are easy to freeze and can be pulled out when you're ready to make some soup. If making them in an Instant Pot, cook 1 cup lentils to 2 cups water for 15 minutes. Allow the pressure to release naturally for 10 minutes.
- Leftovers: This recipe serves 6 people. If you're cooking for 1 or 2, you can easily freeze the leftovers. Cool the soup to room temperature before packing in a plastic freezer container. When you're ready to warm it up for a meal, remove it from the freezer and place in your fridge overnight. It will take less time to defrost that way since it will be a hard frozen block. But planning ahead makes it quicker to warm up in the microwave the next day or on your stovetop.
- Seasonings: I add the seasonings at the very end rather than cooking them with all the vegetables in the beginning. This retains the natural oils present in the herbs and helps add maximum flavor.
- Variations: What can you do if you don't have any vegetable broth? Make a quickie herb broth instead. Use 3 cups water and add 1 tablespoon of granulated garlic powder, 1 tablespoon of granulated onion powder, 1 teaspoon celery seed, 1 teaspoon dried thyme and 1 teaspoon salt or salt substitute. Whisk to blend together. Then pour into your pot.
Focus on Lentils: Studies show that legumes like lentils work on many levels to prevent type 2 diabetes. They are low in calories and saturated fats, have a low glycemic index and are loaded with fiber. On top of that, legumes are an excellent source of anti-inflammatory and antioxidant compounds, minerals like calcium, potassium, and magnesium, all of which have been shown to help in the prevention of diabetes.
