Mediterranean Spicy Spinach and Lentil Soup Recipe

Introduction

This Mediterranean Spicy Spinach and Lentil Soup is a warming, flavorful dish perfect for any season. Packed with wholesome ingredients and fragrant spices, it offers a delicious way to enjoy nutritious greens and lentils in a comforting bowl.

Ingredients

• 2 tablespoons extra virgin olive oil (I used Hojiblanca Spanish EVOO)
• 1 large yellow onion, finely chopped
• 1 large garlic clove, chopped
• Kosher salt and black pepper, to taste
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons sumac
• 1 1/2 teaspoons crushed red peppers
• 2 teaspoons dried mint flakes
• Pinch of sugar
• 1 tablespoon flour
• 6 cups low-sodium vegetable broth
• 3 cups water, more if needed
• 12 ounces frozen cut leaf spinach, no need to thaw
• 1 1/2 cups green lentils or small brown lentils, rinsed
• Juice of 1 lime
• 2 cups chopped flat leaf parsley

Instructions

1. Step 1: In a large ceramic or cast iron pot, heat the olive oil over medium heat. Add the finely chopped onions and sauté until golden brown, about 5-7 minutes.
2. Step 2: Stir in the chopped garlic, ground coriander, cumin, sumac, crushed red peppers, dried mint flakes, pinch of sugar, and flour. Cook for about 2 minutes, stirring regularly to toast the spices and cook the flour.
3. Step 3: Pour in the vegetable broth and water, then increase the heat to high and bring the liquid to a rolling boil.
4. Step 4: Add the frozen spinach and rinsed lentils to the pot. Cook on high heat for 5 minutes, then reduce heat to medium-low, cover, and simmer for 20 minutes or until the lentils are tender.
5. Step 5: Check the liquid occasionally during cooking; add a little hot water if needed to keep the lentils covered.
6. Step 6: Once lentils are cooked, stir in the lime juice and chopped parsley. Remove the pot from heat and let the soup sit covered for 5 minutes before serving.
7. Step 7: Serve hot with pita bread or your favorite rustic Italian bread for dipping.

Tips & Variations

• Use fresh spinach instead of frozen for a milder flavor and softer texture, but reduce the cooking time slightly.
• Adjust the crushed red pepper to your preferred spice level or omit for a milder soup.
• For added richness, finish the soup with a drizzle of extra olive oil or a dollop of Greek yogurt.
• Try swapping parsley for fresh cilantro or dill to change the flavor profile.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove over low heat, adding water or broth if needed to loosen the consistency. This soup can also be frozen for up to 3 months—thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other types of lentils in this soup?

Yes, green or small brown lentils work best as they hold their shape well. Red lentils cook faster and tend to break down, resulting in a thicker, more porridge-like texture.

Do I need to thaw the frozen spinach before adding it?

No, you can add frozen spinach directly to the soup. It will thaw and cook along with the lentils, saving time and effort.

Mediterranean Spicy Spinach and Lentil Soup Recipe

Print Recipe

★★★★★

4.7 from 57 reviews

This Mediterranean Spicy Spinach and Lentil Soup is a hearty and flavorful dish featuring tender lentils, nutrient-packed spinach, and a vibrant blend of spices including cumin, coriander, sumac, and crushed red pepper. Finished with fresh lime juice and parsley, this soup offers a delightful balance of warmth and freshness, perfect for a comforting meal served with crusty bread.

• Author: Kai
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

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Base Ingredients

• 2 tablespoons extra virgin olive oil (I used Hojiblanca Spanish EVOO)
• 1 large yellow onion, finely chopped
• 1 large garlic clove, chopped
• Kosher salt and black pepper, to taste

Spices and Seasonings

• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons sumac
• 1 1/2 teaspoons crushed red pepper
• 2 teaspoons dried mint flakes
• Pinch of sugar
• 1 tablespoon flour

Liquids & Vegetables

• 6 cups low-sodium vegetable broth
• 3 cups water, more if needed
• 12 ounces frozen cut leaf spinach (no need to thaw)

Legumes & Fresh Ingredients

• 1 1/2 cups green lentils or small brown lentils, rinsed
• 1 lime, juice of
• 2 cups chopped flat leaf parsley

Instructions

1. Sauté Aromatics: In a large ceramic or cast iron pot, heat 2 tablespoons of olive oil over medium heat. Add the finely chopped onions and sauté until they turn a golden brown.
2. Add Garlic and Spices: Stir in the chopped garlic, ground coriander, ground cumin, sumac, crushed red pepper, dried mint flakes, a pinch of sugar, and the tablespoon of flour. Cook this mixture for about 2 minutes on medium heat, stirring regularly to blend flavors and cook the flour.
3. Add Liquids and Lentils: Pour in the 6 cups of low-sodium vegetable broth and 3 cups of water. Increase the heat to high and bring the mixture to a rolling boil.
4. Add Spinach and Lentils: Once boiling, add the frozen spinach (no need to thaw) and the rinsed lentils. Continue cooking on high heat for 5 minutes.
5. Simmer: Reduce the heat to medium-low, cover the pot, and let it cook for 20 minutes or until the lentils are tender. Check the liquid level partway through the cooking time and add hot water if necessary to maintain the desired consistency.
6. Finish with Lime and Parsley: Once the lentils are cooked, stir in the fresh lime juice and chopped flat leaf parsley. Remove the pot from heat, cover, and let the soup sit for about 5 minutes to allow flavors to meld.
7. Serve: Serve the soup hot, paired with pita bread or your favorite rustic Italian bread for a satisfying meal.

Notes

• You can adjust the level of spiciness by reducing or increasing the crushed red pepper.
• If you prefer a thicker soup, reduce the amount of water or cook uncovered for a few minutes to evaporate excess liquid.
• This soup keeps well in the refrigerator for up to 3 days and can also be frozen for up to 2 months.
• For a gluten-free version, substitute the flour with a gluten-free alternative or omit it.
• Rinsing lentils thoroughly removes dust and improves their digestibility.

Keywords: Mediterranean spinack soup, lentil soup, spicy spinach lentil soup, vegetarian soup, healthy Mediterranean recipes