Today we are continuing with our Abruzzo recipe series, where we share traditionally plant-based dishes from Abruzzo, Italy. We are hosting a vegan/vegetarian retreat there this October (there are still a few spots left!), and we’ve been having a ton of fun researching local, plant-focused recipes for our menu. Our co-host and Abruzzo local, Anna, learned this recipe from Nonna Aida (pictured below while carefully sorting lentils) from the village of Santo Stefano. Nonna Aida, who has since passed away, cooked this soup over the course of her whole life, so this is a solid, time-tested, and absolutely delicious recipe.
I think that lentil soup was the first intentionally vegan dish I ever prepared. It’s so good at showcasing the simplicity and flavor that is 100% possible in the world of plant-based cooking. This particular lentil soup recipe is magical, because it almost seems too easy with the quick preparation and small amount of commonplace ingredients it requires, but the result stopped us in our tracks with its big flavor. It’s nourishing comfort food at its best, perfect for any time of year.
Book Now! Click here to join our Abruzzo Retreat :)
Abruzzo, and specifically the small mountain village of Santo Stefano (with around 100 residents) is famous for their locally grown lentils. The lentils thrive in that particular part of the Apennine Mountains, and they’ve been cultivated there for over 1000 years. A few years ago, the lentils even became part of the Slow Food Presidia, which is an organization that helps protect rare crops and traditional processing methods around the world. We’ll be staying in Santo Stefano (in this amazing hotel) for part of the retreat, so our guests will get to taste the famous lentils and this lentil soup, prepared with all local ingredients. Meanwhile, we can all enjoy it at home with this recipe :)
For more info about Abruzzo, check out our recipe for their old-school, bird-shaped olive oil cookies Celli Ripieni here, and the whole tale of how the retreat came to be here.
Book Now! Click here to join our Abruzzo Retreat :)
- 2 tablespoons olive oil, plus more for serving
- 1 medium onion - finely chopped
- 1 medium carrot - peeled and chopped
- 2 stalks of celery - thinly sliced
- sea salt
- red pepper flakes
- 3 cloves of garlic - minced
- 1 medium potato - finely chopped
- 1½ cups green or French lentils - soaked overnight in purified water with a splash of apple cider vinegar
- freshly ground black pepper
- 1 bay leaf
- 5 cups purified water
- handful of parsley - chopped
- lemon wedges and coconut yogurt/sour cream - for serving (optional)
- Heat the olive oil in a soup pot over medium heat. Add the onion, carrot, celery, a pinch of sea salt and red pepper flakes to taste. Sauté for 10 minutes, until the vegetables are soft. Add the garlic and sauté for 1 more minute. Add the potato, drained and rinsed lentils, and a few grinds of black pepper, and mix to coat. Add the bay leaf.
- Pour the water into the pot and add another pinch of salt. Increase the heat to high and bring the mixture up to a boil, then reduce to a simmer. Cook, covered, for 20-30 minutes, until the potatoes and lentils are tender. Start checking at 20 minutes. Taste for salt and pepper and adjust if needed. Serve the soup garnished with parsley, with lemon wedges and coconut yogurt/sour cream, if using.
Gabby @ Putumayo Kitchen says
This looks so delicious! The retreat sounds amazing , so wish I could attend. Will have to try this recipe soon, thanks for sharing x
Anya says
Thank you so much Gabby! Wish you could attend as well :) We are aiming to have more retreats in the future.
Hope you enjoy the soup, too.
Colleen says
This was simple and so delicious…..I will be making this again!
Anya says
So happy to hear that. Thanks for reporting back, Colleen :)
Dana Lamm says
This is an excellent lentil soup. I’m a bit of a collector of lentil soups (and lentils). I added chopped arugula
and spinach in the last 10 min of cooking. YUM! Thanks for sharing!!!
Anya says
Hi Dana,
So glad you enjoyed this recipe as a lentil soup connoisseur :) Adding greens is such a great idea!