Mediterranean Spicy Spinach and Lentil Soup Recipe

Introduction

This Mediterranean Spicy Spinach and Lentil Soup is a flavorful and hearty dish perfect for chilly days. Packed with aromatic spices and nutrient-rich ingredients, it’s both comforting and nourishing. Ready in just under an hour, it makes a satisfying meal any time.

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
• 1 lime, juice of
• 2 cups chopped flat leaf parsley

Instructions

1. Step 1: In a large ceramic or cast iron pot, heat 2 tablespoons of olive oil over medium heat. Add the chopped onions and sauté until golden brown, about 5-7 minutes.
2. Step 2: Add the chopped garlic, ground coriander, cumin, sumac, crushed red peppers, dried mint, pinch of sugar, and flour to the pot. 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. Increase the heat to high and bring to a rolling boil.
4. Step 4: Add the frozen spinach and rinsed lentils to the pot. Cook uncovered on high heat for 5 minutes.
5. Step 5: Reduce the heat to medium-low, cover the pot, and let the soup simmer for 20 minutes or until the lentils are tender. Check the liquid level halfway through and add hot water if necessary to keep the lentils submerged.
6. Step 6: Once the lentils are cooked, stir in the fresh lime juice and chopped parsley. Remove the pot from the heat and let the soup sit covered for about 5 minutes before serving.
7. Step 7: Serve the soup hot, ideally with pita bread or your favorite rustic Italian bread for dipping.

Tips & Variations

• For extra creaminess, blend a portion of the soup before serving and stir it back in.
• You can substitute dried mint flakes with fresh mint if available; add it at the end to preserve flavor.
• If you prefer less heat, reduce or omit the crushed red peppers.
• Red lentils can be used instead, but cook time will be shorter—about 15 minutes.

Storage

Store leftover 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 it 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 use fresh spinach instead of frozen?

Yes, fresh spinach works well. Add about 6 cups of packed fresh spinach near the end of cooking and allow it to wilt for a few minutes before serving.

Is this soup suitable for a vegan diet?

Absolutely. This soup uses vegetable broth and plant-based ingredients only, making it completely vegan.

Mediterranean Spicy Spinach and Lentil Soup Recipe

Print Recipe

★★★★★

5 from 55 reviews

This Mediterranean Spicy Spinach and Lentil Soup is a hearty, flavorful dish combining tender green lentils, vibrant spinach, and a blend of aromatic spices like coriander, cumin, sumac, and crushed red peppers. Slow-cooked to perfection in a pot, this comforting soup is enriched with fresh lime juice and parsley for a bright finish, making it a perfect nutritious meal served with rustic bread or pita.

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

Ingredients

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Soup Base

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

Liquids

• 6 cups low-sodium vegetable broth
• 3 cups water (plus more if needed)

Main Ingredients

• 12 ounces frozen cut leaf spinach (no need to thaw)
• 1 1/2 cups green lentils or small brown lentils, rinsed

Finishing Touches

• 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 golden brown, about 5-7 minutes. Then add the chopped garlic along with ground coriander, cumin, sumac, crushed red peppers, dried mint flakes, a pinch of sugar, and the flour. Cook the mixture for approximately 2 minutes while stirring regularly to combine and bloom the spices.
2. 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. Once boiling, add the frozen spinach and rinsed lentils to the pot.
3. Simmer: Cook the soup on high heat for 5 minutes. Then reduce the heat to medium-low and cover the pot. Let it simmer gently for 20 minutes or until the lentils are tender. Check the liquid level halfway, adding a bit of hot water if necessary to maintain the desired consistency.
4. Finish and Rest: When the lentils are fully cooked, stir in the freshly squeezed lime juice and the chopped flat leaf parsley. Remove the pot from heat and let the soup sit covered for about 5 minutes to allow flavors to meld.
5. Serve: Serve the soup hot alongside pita bread or your favorite rustic Italian bread for dipping and enjoying the hearty, spiced flavors.

Notes

• Use frozen spinach directly without thawing to maintain texture and convenience.
• Adjust the amount of crushed red peppers according to your preferred level of spiciness.
• If the soup becomes too thick during cooking, add additional hot water as needed to reach desired consistency.
• For a richer flavor, consider using homemade vegetable broth or a broth with added herbs.
• This soup keeps well refrigerated for up to 3 days and can be frozen for up to 2 months.

Keywords: Mediterranean soup, lentil soup, spinach soup, spicy soup, healthy soup, vegan lentil soup