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This Mediterranean Spicy Spinach and Lentil Soup stands out thanks to its vibrant, aromatic spices and nutrient-packed ingredients, making it a wholesome meal that’s both satisfying and nourishing.
The combination of green or brown lentils with spinach delivers a hearty dose of plant-based protein and fiber, supporting digestion and sustained energy.
The use of extra virgin olive oil introduces healthy monounsaturated fats, while keeping saturated fat low.
The medley of spices like cumin, coriander, sumac, and dried mint offers bold Mediterranean flavor without added calories.
Lime juice adds a fresh tang that brightens the dish and balances the spices beautifully.
Quick to prepare and easy to customize, this soup is perfect for everyday cooking, meal prepping, or cozy dinners. It’s naturally gluten-free, vegan, and full of vitamins like A and C, making it a fantastic choice for those seeking a nourishing, plant-forward diet with minimal fuss.
Must-Have Tools for Perfect Results
Large Cast Iron or Ceramic Pot
Ideal for even heat distribution, this pot ensures the onions caramelize perfectly and the lentils cook evenly.
Its durability makes it a versatile staple for soups, stews, and braises in any kitchen.
Fine Mesh Strainer
Essential for rinsing lentils thoroughly to remove impurities and excess starch, ensuring a clean, smooth soup texture.
A must-have for all pulse and grain preparation.
Sharp Chef’s Knife
Perfect for finely chopping onions, garlic, and parsley with precision and ease, helping you achieve the ideal texture and flavor release.
A sharp knife is indispensable for efficient kitchen prep.
Citrus Juicer
Simplifies extracting fresh lime juice, maximizing flavor and minimizing waste.
Fresh juice adds brightness that canned or bottled alternatives can’t match, enhancing any recipe’s taste.
Wooden Spoon
Great for stirring spices and sautéing aromatics without scratching your cookware, offering excellent control and comfort during cooking. A classic, durable tool for any home cook.
Vegan Lentil and Spinach Stew
Equipment
- 1 large cast iron or ceramic pot
- 1 Fine mesh strainer
- 1 Sharp Chef’s Knife
- 1 Citrus Juicer
- 1 Wooden Spoon
Ingredients
- 2 tablespoons extra virgin olive oil I recommend a high-quality Spanish EVOO
- 1 large yellow onion finely diced
- 1 large garlic clove minced
- 1 ½ teaspoons ground coriander
- 1 ½ teaspoons ground cumin
- 1 ½ teaspoons sumac
- 1 ½ teaspoons crushed red pepper flakes
- 2 teaspoons dried mint flakes
- A pinch of sugar
- 1 tablespoon all-purpose flour
- 6 cups low-sodium vegetable broth
- 3 cups water add more if necessary during cooking
- 12 ounces frozen chopped spinach no need to thaw beforehand
- 1 ½ cups rinsed green lentils or substitute with small brown lentils
- Juice of 1 fresh lime
- 2 cups fresh flat-leaf parsley chopped
- Kosher salt and freshly ground black pepper to taste
Instructions
- Sauté the Aromatics: Heat the olive oil in a large ceramic or cast iron pot over medium heat. Add the finely diced onion and cook, stirring occasionally, until it turns golden and soft—this usually takes about 5 to 7 minutes. Then, add the minced garlic and stir for about 1 minute until fragrant.
- Toast the Spices: Sprinkle in the coriander, cumin, sumac, crushed red pepper flakes, dried mint, and a pinch of sugar. Stir constantly for 2 minutes to allow the spices to release their aromatic oils, blending perfectly with the onions and garlic. Next, sprinkle the flour over the mixture and stir for another minute to create a light thickening base.
- Add Liquids and Lentils: Pour in the vegetable broth and water, increasing the heat to high. Bring the mixture to a rolling boil. Once boiling, add the frozen spinach directly into the pot along with the rinsed lentils. Stir well to combine all ingredients.
- Simmer to Perfection: Reduce the heat to medium-low, cover the pot, and let the soup simmer gently for 20 minutes, or until the lentils are tender. Check occasionally, and if the soup thickens too much, add a little hot water to maintain your preferred consistency.
- Final Flavor Boost: Once the lentils have softened, remove the pot from heat. Stir in the fresh lime juice and chopped parsley for a bright, fresh finish. Cover the pot again and let the soup rest for 5 minutes to allow the flavors to meld.
- Serve and Enjoy: Ladle the soup into bowls and serve hot, ideally paired with warm pita or rustic bread for a satisfying meal.
Notes
- Lentil Choice: For best texture, use green, black, or small brown lentils. Avoid red lentils as they tend to break down too much and become mushy in this recipe.
- Make-Ahead Tip: This soup tastes even better the next day when the flavors have had time to develop. Store it in an airtight container in the fridge for up to 5 days.
- Reheating Advice: Warm gently over medium heat, adding a splash of water if the soup has thickened too much in the fridge.
- Spinach Shortcut: Using frozen spinach saves prep time and works perfectly without thawing. Fresh spinach can be substituted but should be added towards the end of cooking to avoid overcooking.
- Spice Adjustment: Feel free to tweak the crushed red pepper flakes for your preferred heat level—start with less and add more as desired.
Chef’s Secrets to Elevate Flavor
The key to this soup’s deeply satisfying flavor lies in the careful layering of spices and aromatics.
Sautéing the onions until golden caramelization releases their natural sweetness, which balances the earthy lentils beautifully.
Don’t rush this step—patiently cooking the spices in oil enhances their potency and ensures the soup bursts with Mediterranean warmth.
The addition of a pinch of sugar helps tame the acidity from sumac and brightens the overall profile.
Using frozen spinach straight from the bag not only saves time but preserves vibrant color and texture.
Finally, the fresh lime juice stirred in at the end is crucial—it adds a zesty brightness that ties all flavors together.
For an even richer taste, try making the soup a day ahead; the resting time allows the spices and ingredients to meld perfectly.
Serving Suggestions to Impress Guests
This hearty soup shines best when paired with rustic breads like warm pita, crusty sourdough, or focaccia to soak up its flavorful broth.
For a light meal, serve it alongside a crisp Mediterranean salad with cucumbers, tomatoes, and olives dressed in lemon and olive oil.
To add protein variety, consider topping bowls with crumbled feta cheese or a dollop of Greek yogurt, which adds creaminess and cools the spice.
Garnishing with extra fresh parsley or a drizzle of good-quality extra virgin olive oil before serving adds freshness and visual appeal.
This soup also works wonderfully as a starter or light dinner, and its bold flavors make it perfect for sharing during casual family meals or dinner parties.
Storage Tips for Freshness and Flavor
This lentil and spinach soup stores beautifully, making it an excellent candidate for meal prep and leftovers.
Once cooled to room temperature, transfer the soup to airtight containers and refrigerate for up to five days.
The flavors tend to deepen over time, making leftovers taste even better than the day it’s made.
When reheating, warm gently on the stovetop over medium heat, stirring occasionally, and add a splash of water or broth if it has thickened too much.
For longer storage, this soup freezes well—portion it into freezer-safe containers and freeze for up to three months.
Thaw overnight in the refrigerator before reheating.
Avoid freezing with fresh parsley; instead, add chopped parsley fresh after reheating for the best flavor.
Frequently Asked Questions About Soup
1. Can I use fresh spinach instead of frozen?
Yes, you can substitute fresh spinach, but add it near the end of cooking and cook just until wilted to avoid overcooking. Frozen spinach works well because it’s convenient and holds up nicely during simmering.
2. What type of lentils are best for this soup?
Green, black, or small brown lentils are ideal because they hold their shape and texture during cooking. Avoid red lentils as they tend to become mushy.
3. How spicy is this soup? Can I adjust the heat?
The crushed red pepper flakes add a moderate spicy kick, but you can easily adjust the amount to your liking. Start with less if you prefer mild heat and increase gradually.
4. Can I make this soup vegan and gluten-free?
Absolutely! This recipe is naturally vegan and gluten-free when using gluten-free flour or skipping the flour altogether for thickening (just cook the soup a little longer to reduce).
5. Is this soup freezer-friendly?
Yes, it freezes very well. Just cool completely, portion into airtight containers, and freeze for up to three months. Add fresh parsley after thawing and reheating for best taste.
This recipe is inspired by themediterraneandish and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.