Zuppa Lenticchie alla Molisana is a simple lentil soup. It comes from Molise, Italy’s smallest region. Molise is known for its simple, rustic cuisine. And it doesn’t get much simpler than this soup. It’s traditionally made with Capracotta lentils, pancetta and tomatoes.
A Brief History of Zuppa di Lenticchie Molisana
Lentils have been a staple in Italian cuisine for thousands of years. In fact, their roots date as far back as the Bronze Age. In Molise, lentils are a prized crop and there are several local varieties. And Lenticchie di Capracotta are perhaps the most well known. The lentils grown in Molise benefit from the region’s cool climate and mineral-rich soil. These conditions give them an earthy, nutty taste. And this sets them apart from other varieties.
Perhaps for this reason, Molise lentils became an essential food source. It gave poorer rural families a hot filly meal during harsh winters when fresh produce was scarce. Traditionally, Zuppa di Lenticchie Molisana was also served as part of New Year’s celebrations. In Italian culture, lentils symbolize prosperity and good luck. It is believed their small, coin-like shape brings wealth. So make sure you eat lentils on New Year’s Day to bring financial fortune in the year ahead.
Capracotta Lentils
The lentils traditionally used in Zuppa Lenticchie alla Molisana are those from Capracotta. Capracotta lentils are small and firm. This helps them keep their shape when you cook them. They have an earthy, nutty flavour. And this goes perfectly with the smoky richness of pancetta. The use of bay leaves, and parsley then enhances the dish’s simple ingredients.
How to Prepare Zuppa Lenticchie alla Molisana
- Lentils: Small, firm lentils are ideal. Use Italian varieties like lenticchie di Capracotta if you can. But really this soup tastes great with any lentils.
- Pancetta: Adds a rich, smoky flavour. But you can use prosciutto or just smoked bacon lardons.
- Extra Virgin Olive Oil: A staple of Italian cooking, which provides a fruity base.
- Onion: Essential for giving the soup an aromatic flavour base.
- Carrots, Celery and Garlic: These vegetables give a subtle lift to the lentils when cooking.
- Tomatoes: Either fresh or canned tomatoes provide acidity and richness. Try and use a good quality Italian brand of tinned tomatoes.
- Herbs: Bay leaves, rosemary, and parsley are traditional choices. But I also like to add some mint as a garnish.
- Water or Stock: Vegetable or chicken stock enhances the flavour. Although remember that cooking the lentils with the vegetables already gives the lentils its own vegetable broth.
How to Prepare Zuppa Lenticchie alla Molisana
This is a very simple dish to make. In fact, the only hard bit is remembering to soak your lentils.
1. Prepare the Lentils:
Rinse the lentils under cold water. If you are using a variety that requires soaking, just soak them for the recommended time on the package instructions.
2. Cook the Lentils:
Add the lentils to the pot along with the celery, carrot and garlic. Then add water (or stock). Bring to a boil, then reduce the heat to low. Then let the soup simmer for 30-40 minutes, or until the lentils are tender. Strain the lentils, discarding the liquid and vegetables.
3. Sauté the Onion:
Next, heat some extra virgin olive oil in a large pot over medium heat. Then sauté the finely chopped onion with a good pinch of salt. This helps release the onions liquid and really helps soften the onions.
4. Sauté the Pancetta and Herbs: Add the pancetta and parsley. Cook until the pancetta has browned.
5. Add the Tomatoes:
Stir in the chopped tomatoes and bay leaves. Then simmer for 20 minutes adding a little water if the tomatoes start to stick.
6. Add the Lentils:
Stir the lentils into the tomatoes and mix. If the consistency is too dry, then you can just add some water. And then cook gently for another 5 minutes then serve.
If you enjoyed this recipe, then you might like to see some of my other favourite Italian recipes.
Zuppa Lenticchie alla Molisana
Equipment
- Chef Knife
- Cooking pot
- Wooden Spoon
Ingredients
- 250 grams lenticchie di Capracotta
- ½ carrot (peeled)
- ½ stick celery
- 1 clove of garlic
- 1 bay leaf
- extra virgin olive oil
- 1 onion (very finely chopped)
- 200 grams pancetta (diced)
- parsley
- 800 grams tinned chopped tomatoes
- salt
- pepper
Instructions
- Soak the lentils for 2 hours then drain.
- Add to a pan with a half a carrot, half celery stick and garlic clove then cover with water. Bring to a boil then simmer until cooked, around an hour depending on which lentils you choose (check the packet instructions).
- In a separate pan, heat some extra virgin olive oil in a pan and fry the onion with a good pinch of salt over a medium heat until soft.
- Add the pancetta and chopped parsley and cook until the pancetta starts to brown.
- Add the tomatoes, and mix well, breaking up any large pieces of tomato with a wooden spoon. Simmer the sauce for 20 minutes on a low heat.
- Add a tbsp of water or chicken stock if the sauces gets too thick or starts to stick.
- Drain the lentils when cooked and discard the carrot, celery and garlic. Add the cooked tomatoes to the tomato sauce.
- Cook for a further 5 minutes then serve.
