Italian lentil soup with mediterranean herbs: protein-rich easy recipe

Posted by

Başak

March 3, 2026

On February 26, 2026

Preparation: 10 mins

Cooking: 30 mins

Difficulty: very easy

Yields: 3-4 portions

Cost: low

If you want to go straight to the recipe click here

Introduction to Italian lentil soup

This Italian Lentil Soup with Mediterranean herbs is a comforting, nourishing dish inspired by the rustic flavors of the Italian countryside. Rooted in the simple, wholesome traditions of Italy, this recipe celebrates plant-based ingredients that are both affordable and deeply satisfying. Earthy lentils simmer gently with fragrant Mediterranean herbs, creating a rich and aromatic broth that feels both hearty and light. Naturally vegan and packed with fiber and protein, it’s a healthy choice for busy weeknights or cozy weekend meals. Made with budget-friendly pantry staples, this soup proves that simple ingredients can deliver incredible flavour, especially when combined artfully with an array of Italian herbs. Whether served as a main dish or a starter, it brings warmth, balance, and a breeze of the Mediterranean regions to your table.
But this recipe and its ingredients offer you more, let’s discover.

Health benefits of lentils

In addition to being a traditional and inexpensive food for even the world’s most disadvantaged populations, lentils boast numerous health benefits:

They are rich in protein, to the extent that they can compete with animal products (100g of dry lentils contain approximately 25g of protein)(1);
not only are they rich in protein, but they also contain compounds such as polyphenols and other bioactive substances with antioxidant properties, which give them a high nutritional value(2);
they contain various minerals such as boron, calcium, copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium and zinc(3);
they protect against degenerative diseases such as cardiovascular disease, obesity, cancer, diabetes and inflammation(4,5,6);
they are low in calories (just 150 kcal per 100g of cooked lentils), but thanks to their generous fibre content (12g per 100g), they are very filling and can therefore help with weight control(3).

Furthermore, in my stew, the lentils are not the only beneficial ingredient: all the other components also contribute to improving overall health. Let’s find out

Benefits of Italian lentil soup with Mediterranean herbs

Juniper berries offer antioxidant, anti-inflammatory, antibacterial, and diuretic properties, thanks to which they are traditionally used to aid digestion (e.g., in cases of bloating and gas, they turn very useful), support urinary tract health, and potentially help regulate blood sugar levels(7);
Wild fennel benefits digestion, being a powerful carminative and antispasmodic, and has powerful antioxidant and anti-inflammatory properties(8);
Bay leaves are also rich in essential oils with anti-inflammatory, digestive, and antioxidant properties. It helps reduce bloating, flatulence, and colic, and has a relaxing, therapeutic effect for those who do not digest lentils well(9);
Tomato sauce is rich in lycopene, a powerful antioxidant useful for strengthening the immune system and improving cardiovascular and skin health(10).
What’s more, all the ingredients are available everywhere and in every season, and as I mentioned at the beginning, they cost very little (no more than $1,5 per person), which means they offer enormous value, especially for those who think that healthy cooking is ‘something for the wealthy’!

Ingredients for delicious and fragrant Italian Lentil Soup

200g dried lentils or about 400g cooked lentils
water approx. 1 liter to cook the lentils
1 stalk of celery
1 carrot
1 onion
3 tablespoons extra virgin olive oil
150ml tomato purée
150-200ml water or vegetable stock
1 clove of garlic
1 pinch of thyme
3-4 cloves
4 bay leaves
3-4 juniper berries
5-6 black peppercorns
1 teaspoon dried wild fennel
salt (to add only before serving)

TO GET YOUR FREE SEASONAL FRUIT AND VEGETABLE CALENDAR

Directions for easy Italian Lentil Soup

Step 1. Although lentils do not need to be soaked, I recommend soaking them for at least 2 hours to make them easier to digest, followed by one final rinse. Then cook them in cold, unsalted water until they are perfectly cooked — not al dente and not falling apart either — which will take about 10 minutes in a pressure cooker and 20 minutes in a normal pot. If using a pressure cooker, remember to remove the foam that forms when it first boils, before closing the lid again.
If using pre-cooked lentils, skip to the next step.

Step 2. Wash and chop the vegetables for the soffritto (mix of carrots, onion and celery cut into very small dices, then cooked in evoo) into small cubes.

Step 3. To make a light yet tasty soffritto, I recommend cooking the vegetables in a mixture of oil and water (3 tbsps of oil and 5 tbsps of water) over a low heat to bring out all the flavours.

Tip

This recipe is surprisingly rich in aromas and flavors, so much so that it does not require the use of industrial stock cubes. It is a very good thing for your body because industrial boullions contain many ingredients and vegetables are at the bottom of the list. To find out what they really contain, beyond what is stated on the packaging, just read carefully the labels. Alternatively, you can consult the in-depth information provided in this black bean stew recipe.

Step 4. After about 5 minutes of pressure cooking (or 10 minutes in a regular pot), the soffritto will also be ready. At this point, you can add the spices, herbs, tomatoes, and lentils.

Step 5. If you cooked them yourself, add half a cup of the lentil cooking liquid; if you are using canned lentils, I recommend draining the liquid and using vegetable broth or plain water instead. The amount of water to add is up to you: start with half a cup for a thick soup, gradually increasing the amount of water for a more liquid soup.

Step 6. Cook for another 5 minutes (or 10 minutes in a normal pot) so that the lentils absorb the flavor without breaking apart from overcooking.

Step 7. Turn off the heat, adjust the salt and serve your Italian lentil soup with Mediterranean fragrance in bowls, finishing with a drizzle of extra virgin olive oil and a little chili pepper, if desired.

TO FIND OUT MORE ABOUT PLANT PROTEINS AND YOUR DAILY PROTEIN REQUIREMENT

Smart combos

Italian lentil soup is a complete dish thanks to its plant based proteins, carbohydrates, fats, fibre and essential minerals, such as iron.

However, to better absorb the non-heme iron present, I recommend serving it with a winter vegetable salad rich in vitamin C (the reasons why are explained in this article). Alternatively, you could serve this leek and citrus rice side dish, which is rich in vitamin C and essential amino acids that lentils lack.

Bon appétit and happy revolution!

Bibliography
1) Jarpa-Parra M., Bamdad F., Wang Y., Tian Z., Temelli F., Han J., Chen L. Optimization of lentil protein extraction and the influence of process pH on protein structure and functionality. LWT – Food Sci. Technol. (Lebensmittel-Wissenschaft -Technol.) 2014;57:461–469
2) Boudjou S., Oomah B.D., Zaidi F., Hosseinian F. Phenolics content and antioxidant and anti-inflammatory activities of legume fractions. Food Chem. 2013;138:1543–1550. doi: 10.1016/j.foodchem.2012.11.108
3) USDA . 2018. Food Database and Calorie Counter
4) Rico D., Cano A.B., Martín-Diana A.B. Pulse-cereal blend extrusion for improving the antioxidant properties of a gluten-free flour. Molecules. 2021;26
5) Zhang B., Deng Z., Tang Y., Chen P.X., Liu R., Dan Ramdath D., Liu Q., Hernandez M., Tsao R. Bioaccessibility, in vitro antioxidant and anti-inflammatory activities of phenolics in cooked green lentil (Lens culinaris) J. Funct.Foods. 2017;32:248–255
6) Flight I., Clifton P. Cereal grains and legumes in the prevention of coronary heart disease and stroke: a review of the literature. Eur. J. Clin. Nutr. 2006;60:1145–1159
7) Gonçalves, Ana C et al. “Zimbro (Juniperus communis L.) as a Promising Source of Bioactive Compounds and Biomedical Activities: A Review on Recent Trends.” International journal of molecular sciences vol. 23,6 3197. 16 Mar. 2022
8) Badgujar, Shamkant B et al. “Foeniculum vulgare Mill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology.” BioMed research international vol. 2014
9) Berendika, Marija et al. “Beneficial Effects of Laurel (Laurus nobilis L.) and Myrtle (Myrtus communis L.) Extract on Rat Health.” Molecules (Basel, Switzerland) vol. 27,2 581. 17 Jan. 2022
10) Shafe, Mercy Omoye et al. “Lycopene: A Potent Antioxidant with Multiple Health Benefits.” Journal of nutrition and metabolism vol. 2024 6252426. 8 Jun. 2024