Traditional Lentil Soup with Greens and Rice: A Complete Guide

by
traditional lentil soup with greens and rice
This post may contain affiliate links. See my disclosure policy
Jump to Recipe Print Recipe

Are you tired of trying to find a dish that’s both comforting and nutritious, yet easy to prepare? Lentil soup with greens and rice might be the perfect solution—but it often gets overlooked despite its universal appeal across cultures. Many struggle with finding recipes that are not only healthy but also flavorful and versatile. This article solves that problem by diving into the origins of this timeless dish, sharing a traditional Italian recipe, and providing variations, tips, and insights to help you master it at home.

Origins and Cultural Significance

In Italy, the dish known as “Lenticchie and Riso” (“lentil and rice”) has roots in “cucina povera” (“the poor kitchen”), a tradition of making flavorful meals from simple, accessible ingredients. In Sicily, a vegetarian version of this soup is often prepared for the Feast of St. Joseph. The recipe’s appeal lies in its simplicity and adaptability, making it a staple in homes worldwide. For instance, in the Middle East, lentil soup often incorporates a hint of cumin and lemon, while in India, a similar dish called “dal” uses a blend of spices like turmeric and coriander. These adaptations showcase the soup’s incredible global appeal and versatility.

traditional lentil soup with greens and rice

Recipe for Traditional Lentil Soup with Greens and Rice

Print Recipe Pin Recipe

Ingredients
  

  • Lentils: 1.5 cups brown lentils rinsed and sorted. Alternatively, you can use red or green lentils for a softer texture and shorter cooking time, or black lentils for a firmer bite.
  • Rice: 1 cup long-grain white rice or basmati for a twist.
  • Greens: 1 lb spinach or kale roughly chopped.

Sofrito:

  • 1 medium onion diced.
  • 2 carrots diced.
  • 2 celery stalks diced.
  • Garlic: 3 cloves minced.
  • Tomatoes: 1 can 14 oz diced tomatoes.
  • Broth: 6 cups chicken or vegetable broth.

Seasonings:

  • 1 bay leaf.
  • 1 tsp dried thyme.
  • Salt and pepper to taste.
  • Olive Oil: 2 tbsp.

Instructions
 

  • Prepare the Base: Heat olive oil in a Dutch oven over medium heat. Sauté the onion, carrots, and celery until softened (about 5 minutes). Add garlic and cook for 1 minute.
  • Build the Soup: Stir in the diced tomatoes, lentils, broth, and seasonings. Bring to a boil, then reduce to a simmer. Stir occasionally to prevent the lentils from sticking to the pot. Cover and cook for 25 minutes.
  • Add the Rice: Stir in the rice and greens. Simmer for another 20 minutes until the rice is al dente and the lentils are tender. Adjust seasoning as needed.
  • Serve: Ladle into bowls and garnish with fresh parsley or a drizzle of olive oil.

Variations and Additions

  • Spicy Version: Add red pepper flakes or a diced chili during the sofrito stage.
  • Herbaceous Touch: Mix in chopped cilantro, dill, or parsley for added freshness.
  • Additional Vegetables: Green beans, mushrooms, or zucchini can enhance the soup’s heartiness.
  • Vegan Adaptation: Use vegetable broth and skip any dairy-based garnishes.

Cooking Tips

If you love our hearty lentil soup, you’ll appreciate the rich flavors of Ethiopian Chickpea Wat.

  1. Inspect Lentils: Always sort through lentils to remove stones or debris.
  2. Consistency: Add extra broth or water if the soup thickens too much as it cools.
  3. Prepping Ahead: The flavors deepen overnight. Reheat with a splash of broth or water.

Health Benefits

Lentils and rice together form a complete protein, which means they provide all the essential amino acids your body needs—making this dish especially valuable for vegetarians. It’s rich in fiber, iron, and vitamins, particularly when greens are added. The low fat and high nutrient content make it a comforting yet healthy choice.

Pairings and Serving Suggestions

  • Sides: Serve with crusty bread or a green salad.
  • Toppings: Try grated Parmesan, a dollop of yogurt, or a squeeze of lemon juice for extra flavor.

Storage and Meal Prep

  • Refrigeration: Store in an airtight container for up to a week. Reheat with a bit of broth to maintain consistency.
  • Freezing: Freeze portions for up to three months. Thaw overnight in the fridge before reheating.

Conclusion

Traditional lentil soup with greens and rice is versatile, nutritious, and deeply satisfying. Whether you’re exploring Italian traditions or looking for a quick and hearty meal, this recipe is a must-try. Let this comforting dish warm your heart and home!