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Zuppa di lenticchie di Castelluccio
Mountain lentil soup
Zuppa di lenticchie di Castelluccio: Norcia's tiny mountain lentils with garlic and olive oil
High on the Piano Grande above Norcia, the plateau around Castelluccio turns into a carpet of flowers each June, and among them grow the tiny, speckled lentils the village is known for. They are so small and thin-skinned that they cook in under half an hour without soaking and hold their shape, which is why Umbrian cooks keep this soup simple: a soffritto of garlic, celery and onion, a little tomato, the lentils and good olive oil poured on at the end. It is a cold-weather supper, brothy and earthy, often served with toasted bread. Chef's tip: salt only at the end; salting early can toughen the skins of mountain lentils.
- Total time
- 50 min
- Difficulty
- easy
- Serves
- 4
Ingredients
- 10 ½ oz Castelluccio lentils or other small brown lentilsrinsed and picked over
- 4 tbsp extra-virgin olive oilplus extra to finish
- 1 onionsmall, finely chopped
- 1 celery stickfinely chopped
- 2 garlic clovesthinly sliced
- 1 tbsp tomato purée
- 1 bay leaf
- 5 ½ cups water
- 1 tsp salt
- ½ tsp black pepper
- 1 tbsp flat-leaf parsley (optional)chopped
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Method
0/5 doneStep 1: Warm 4 tbsp extra-virgin olive oil in a heavy pan over a medium-low heat. Cook 1 onion and 1 celery stick for 6 minutes, until soft. Add 2 garlic cloves and cook 1 minute more, until fragrant but not brown.
7 minStep 2: Stir in 1 tbsp tomato purée and cook for 1 minute, then add 10 ½ oz Castelluccio lentils or other small brown lentils and 1 bay leaf and stir to coat them in the oil.
1 minStep 3: Pour in 5 ½ cups water and bring to the boil, then lower the heat and simmer, half covered, for 25–30 minutes, until the lentils are tender but whole. Common mistake: boiling hard; the lentils burst and turn to mush.
30 minStep 4: Season with 1 tsp salt and ½ tsp black pepper and simmer 2 minutes more. Crush a ladleful against the side of the pan if you want it thicker.
2 minStep 5: Remove the bay leaf, ladle into bowls and finish each with a good pour of raw olive oil and 1 tbsp flat-leaf parsley.
Nutrition per serving
- Calories
- 380 kcal
- Protein
- 20 g
- Carbs
- 46 g
- Fat
- 13 g
- Fibre
- 9 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does zuppa di lenticchie di Castelluccio take?
- About 50 minutes in total: 10 minutes to prepare and 40 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of extra-virgin olive oil?
- Vegetable, sunflower or rapeseed oil, same amount (for cooking; keep olive oil for dressings if you have a little).
- What can I use instead of onion?
- 2 shallots per onion.
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