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Overview


You’re in the right spot to learn how to make lentil soup. This is a great high-protein pasta recipe for vegetarians and vegans. It is made from small pasta (use little shells, bow ties, or even macaroni elbows) and white beans cooked in an Italian-seasoned tomato sauce with plenty of garlic, fresh basil, oregano, and lots of paprika for extra flavor. 

This recipe is made with great northern beans for plenty of healthy fiber and protein. To make yours even higher in protein, use whole wheat pasta. As is, this recipe is both vegetarian and vegan (and gluten-free if you used gluten-free pasta), but you could top it off with some Parmesan cheese if you’re not eating vegan, or nutritional yeast if you are. 

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Let’s Make Lentil Soup!


Diet Considerations

  • Vegetarian
  • Vegan
  • Dairy-Free

Ingredients (Serves 5 – 6)

  • 500 gr / 1 lb brown lentils
  • 3 garlic cloves, peeled and crushed
  • 275 gr / 10 oz small pasta-like tubetti
  • 1 stalk of celery chopped in 1-inch pieces
  • 2 carrots chopped in dices
  • 4 cherry tomatoes, quartered
  • ½ cup fresh parsley finely chopped
  • ½ cup olive oil
  • 1 tsp dried red chili pepper flakes
  • 2 handful of coarse sea salt
  • salt & pepper

Directions

Prep Time: 20 minutes.

Cook Time: 30 minutes.

  1. Wash the Lentils

    Wash the lentils and put them in a pressure cooker with the celery, carrots, a clove of garlic and 2 liters of water, enough to cover them by about 3-4 inches.

  2. Cook the Ingredients

    Cook about 15-20 minutes. When lentils are cooked add additional water (enough to cook pasta) and cover the pot. When it comes to a boil again add coarse sea salt and pasta to the lentils.

  3. Simmer the Pasta

    Simmer pasta until it is cooked and absorbs most of the water. Stir occasionally. Add hot water if pasta is not cooked and the soup gets too dry. Make sure not to add too much water; the consistency of the soup should be thick and not too watery!

  4. Sauté

    While the pasta is cooking, sauté crushed garlic cloves, dried red chili pepper flakes, cherry tomatoes, and olive oil.

  5. Season as you Desire!

    When the pasta is done add the sautéd items and put the lentils in a bowl. Season with olive oil, salt, pepper, and sprinkle with parsley.

Find The Perfect Gift

Need Help?


1

Plan it into your week

The best way to remember to make it is to plan for it. Learn about meal prep through our article Meal Prep 101, by dietician Shannon Costello.

2

Print out the ingredient list

Need the ingredients list on hand? Simply pull up the article on your phone (it’s mobile compatible) or click here to print it out.

3

Email Chicca for help

Chicca’s here to help. If you need assistance with the recipe, email her at [email protected]

4

Take the class

Feeling adventurous? Take a trip over to Italy and take the class, led by Chicca, on how to make lentil soup (as well as many other amazing dishes)!

Feeling really adventurous? Enjoy a week of classes and an authentic experience of life in Tuscany, Italy, through her all-inclusive Cooking Vacation.

About the Author


Chicca Maione

Chicca Maione

Italian Chef

Chicca is a Tuscan-based architect and passionate chef of home-cooked food. After many years of cooking for family and friends, she found her calling: teaching people how to cook authentic homemade food while sharing recipes and stories about her incredible culture. She has spread the traditional-Italian and typical-Tuscan cuisine in Italy and abroad for the past 19 years.
Full Bio


* Recipe posted with permission from the author, Chicca Maione, at Cooking in Tuscany.


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