Mediterranean Spicy Spinach and Lentil Soup Recipe
Introduction
This Mediterranean Spicy Spinach and Lentil Soup is a hearty, flavorful dish perfect for cozy evenings. Packed with warming spices and fresh herbs, it combines tender lentils and vibrant spinach in a comforting broth.
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
- Step 1: 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 golden brown, about 7–10 minutes.
- Step 2: Add the chopped garlic, ground coriander, cumin, sumac, crushed red peppers, dried mint, sugar, and flour to the pot. Cook for about 2 minutes, stirring regularly to combine the spices and prevent sticking.
- Step 3: Pour in the vegetable broth and water. Increase the heat to high and bring the mixture to a rolling boil.
- Step 4: Add the frozen spinach and rinsed lentils to the boiling broth. Continue to cook on high heat for 5 minutes.
- Step 5: Reduce heat to medium-low, cover the pot, and let the soup simmer for about 20 minutes, or until the lentils are tender. Check liquid levels halfway through and add a little hot water if necessary.
- Step 6: Once the lentils are cooked, stir in the lime juice and chopped parsley. Remove the pot from heat and let it sit covered for 5 minutes to allow flavors to meld.
- Step 7: Serve hot, ideally with pita bread or your favorite rustic Italian bread for dipping.
Tips & Variations
- For a creamier texture, blend part of the soup before adding the spinach and lentils.
- Adjust the crushed red pepper amount to control the spiciness to your preference.
- Use fresh spinach if preferred; add it during the last 5 minutes of cooking to avoid overcooking.
- Swap lentils with red lentils for a shorter cooking time, but keep an eye on the liquid level.
Storage
Store the soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water or broth if the soup has thickened. This soup also freezes well 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 make this soup vegetarian or vegan?
Yes, this recipe is naturally vegetarian and vegan as it uses vegetable broth and no animal products.
Do I need to soak the lentils before cooking?
No, green and small brown lentils do not require soaking. Just rinse them thoroughly before adding to the soup.
PrintMediterranean Spicy Spinach and Lentil Soup Recipe
A flavorful Mediterranean-inspired spicy spinach and lentil soup featuring aromatic spices, tender lentils, and fresh herbs. This hearty, vegetarian soup is perfect for a nutritious meal, combining the earthiness of lentils with vibrant spinach and a tangy lime finish.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Category: Soups
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
Soup Base
- 2 tbsp 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 teaspoon ground coriander
- 1 1/2 teaspoon ground cumin
- 1 1/2 teaspoon sumac
- 1 1/2 teaspoon crushed red peppers
- 2 teaspoon dried mint flakes
- Pinch of sugar
- 1 tablespoon flour
Liquids and Greens
- 6 cups low-sodium vegetable broth
- 3 cups water (more if needed)
- 12 ounces frozen cut leaf spinach (no need to thaw)
Lentils and Fresh Herbs
- 1 1/2 cups green lentils or small brown lentils, rinsed
- 1 lime, juice of
- 2 cups chopped flat leaf parsley
Instructions
- 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 golden brown, developing a sweet and rich base for the soup.
- Add Garlic and Spices: Stir in the chopped garlic, ground coriander, cumin, sumac, crushed red peppers, dried mint flakes, a pinch of sugar, and flour. Cook for about 2 minutes on medium heat, stirring regularly to toast the spices and eliminate any raw flour taste.
- Add Broth and Liquids: Pour in the low-sodium vegetable broth and water. Increase the heat to high and bring the liquid to a rolling boil.
- Cook Lentils and Spinach: Add the frozen cut leaf spinach and rinsed lentils to the boiling liquid. Continue cooking on high heat for 5 minutes, then reduce the heat to medium-low. Cover the pot and simmer for 20 minutes or until the lentils are tender. Check liquid levels during cooking and add a little hot water if needed to keep the soup from drying out.
- Finish and Rest: Once lentils are fully cooked, stir in the fresh lime juice and chopped parsley. Remove the pot from the heat, cover, and let the soup sit for around 5 minutes to allow flavors to meld before serving.
- Serve: Serve the hot Mediterranean spicy spinach and lentil soup alongside pita bread or your favorite rustic Italian bread for a comforting and wholesome meal.
Notes
- Use low-sodium vegetable broth to control salt levels.
- Frozen spinach can be added directly without thawing.
- Adjust crushed red pepper quantity to control the spice level.
- If the soup thickens too much during cooking, add more hot water as needed.
- Lime juice added at the end brightens and balances the flavors.
- This soup pairs well with warm pita or crusty bread for dipping.
Keywords: Mediterranean soup, spinach and lentil soup, spicy lentil soup, vegetarian soup, healthy soup, lentil recipe, spinach recipe, easy soup
