Vegan Lentil and Spinach Stew
This Mediterranean Spicy Spinach and Lentil Soup is a hearty, aromatic, and nutritious plant-based dish infused with bold Mediterranean spices and brightened with fresh lime juice. Rich in protein, fiber, and vitamins, it’s an easy-to-make, warming soup perfect for everyday meals.
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.
