Cucina Povera Lentil Soup (Zuppa di Lenticchie Rustica) -

Cucina Povera Lentil Soup (Zuppa di Lenticchie Rustica)

Course: Appetizer, Dinner, Lunch, Main Course

Cuisine: Italian

Keyword: carrots, lentils, mushrooms, potatoes, Umbrian Black Lentils, zucchini

Prep Time: 20

Cook Time: 40

Servings: servings

Calories: 126kcal

Author: Donna Spencer

This rustic Italian Lentil Soup brings the cozy spirit of cucina povera to your table. Made with simple vegetables, herbs, and hearty lentils, this whole-food, plant-based recipe is nourishing, budget-friendly, and deeply flavorful—true Italian comfort in a bowl.

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Equipment

Stock Pot or Dutch Oven (10 quart)

Ingredients

1 cup yellow onion diced
1 cup carrots diced
1 cup mushrooms diced
2 teaspoon celery seeds or 1 cup diced
2-3 garlic cloves sliced or 1 teaspoon garlic granules
1 6 oz. can tomato paste
1½ teaspoons dried oregano
1½ teaspoons dried thyme
1 teaspoon smoked paprika optional, but adds depth
Pinch crushed red pepper flakes optional
1½ cups black, brown, or green lentils brown, or green lentils, rinsed (no soaking needed)
1 14.5 oz can crushed tomatoes or 2 fresh tomatoes, diced
8 cups vegetable broth plus more as needed
3 tablespoons Braggs Amino Liquid optional, adds depth but more sodium
1 bay leaf
1 cup potato diced (about ½ cup - Yukon Gold works best — adds creaminess)
1 cup zucchini diced (or 1 small zucchini)
2 tablespoons Herb Finish: chopped fresh parsley
1 tablespoon Herb Finish: fresh rosemary (or ½ teaspoon dried)
1 tablespoon Herb Finish: fresh basil leaves, torn (optional)

Instructions

Heat a splash of water or broth in a large pot. Add onion, carrots, and mushrooms, and celery seed.
Cook 7–10 minutes until softened and fragrant.
Stir in garlic (granules if using), tomato paste, oregano, thyme, smoked paprika (if using), and red pepper flakes (if using).
Cook 1–2 minutes until the tomato paste deepens in color.
Add crushed tomatoes, scrapping up any browned bits.
Add rinsed lentils, broth, bay leaf, potato, and zucchini.
Bring to a simmer; then reduce heat to low.
Cook 30–35 minutes or until lentils are tender and potato pieces are creamy.
Adjust thickness of soup by adding additional broth or water 1/2 cup at a time until your desired consistency.
Taste and season with salt-free spices, lemon, vinegar, or pepper to brighten.
Just prior to serving, stir in freshly chopped parsley, rosemary, and basil.

Nutrition