In the history of this young blog, this is already the fifth lentil recipe I share with you. This time, a Mediterranean spicy spinach lentil soup. Pretty much a textbook-Mediterranean-diet recipe. And if you ever thought lentils were a tasteless legume, the flavors in this 30-minute lentil soup will surprise you in a big way!
It is no secret to those who follow this blog that, of the legume family, I highly favor lentils. In fact, dried lentils are a year-round item in my Mediterranean pantry.
If you’ve tried plain steamed lentils, you probably noticed their neutral taste. But pay closer attention, and you will recognize a subtle sweetness underneath. Because of that I feel that lentils provide full permission to play with flavoring.
In this lentil recipe, I start with onions and garlic cooked in our Private Reserve Greek extra virgin olive oil. Adding in earthy Mediterranean spices like cumin, coriander and sumac. A pinch of sugar brings the sweetness out. Crushed red pepper flakes for a spicy kick. And a splash of lime juice for a pick-me-up sour finish!
This Mediterranean spicy spinach lentil soup is a flavorful and hearty one-pot dinner! You don’t need to add a thing but your favorite pita or freshly-baked rustic Italian bread. Because lentils pack lots of protein and fiber, they make a great substitute for meat. But if you absolutely need your meat fix, this lentil soup recipe pairs well with a quick side of your favorite sausage (I prefer spicy).
One last word, this lentil soup is even better the next day!
Here is the step-by-step for today’s Spicy Spinach Lentil Soup
In a large ceramic or cast iron pot, heat 2 tbsp olive oil. Add the chopped onions and sautee until golden brown. Add the garlic, all the spices, dried mint, sugar and flour. Cook for about 2 minutes on medium-high heat stirring regularly.
Now add the broth and water. Raise the heat to high and bring the liquid to a rolling boil; add the frozen spinach and the lentils. Cook for 5 minutes on high heat then reduce the heat to medium-low. Cover and cook for 20 minutes or until the lentils are fully cooked to tender. (Partway through cooking, check the liquid levels, and if you need to add a little bit of hot water.)
Once the lentils are fully cooked, stir in the lime juice and chopped parsley. Remove from the heat and let sit covered for 5 minutes or so. Serve hot with pita bread or your favorite rustic Italian bread.
Mediterranean Spicy Spinach and Lentil Soup
- Prep Time: 5 mins
- Cook Time: 30 mins
- Total Time: 35 minutes
- Yield: 4-6 1x
Description
A nutritious, flavor-packed spinach lentil soup that comes together in minutes! With earthy Mediterranean spices, lime juice and fresh parsley! Vegan.
Ingredients
- Private Reserve Greek Extra Virgin Olive Oil
- 1 large yellow onion, finely chopped
- 1 large garlic clove, chopped
- Salt and pepper
- 1 1/2 tsp ground coriander
- 1 1/2 tsp ground cumin
- 1 1/2 tsp sumac
- 1 1/2 tsp crushed red peppers
- 2 tsp dried mint flakes
- Pinch of sugar
- 1 tbsp flour
- 6 cups low-sodium vegetable broth
- 3 cups water, more if needed
- 12 oz frozen cut leaf spinach (no need to thaw)
- 1 1/2 cups small brown lentils, rinsed (or black lentils)
- 1 lime, juice of
- 2 cups chopped flat leaf parsley
Instructions
- In a large ceramic or cast iron pot, heat 2 tbsp olive oil. Add the chopped onions and sautee until golden brown. Add the garlic, all the spices, dried mint, sugar and flour. Cook for about 2 minutes on medium heat stirring regularly.
- Now add the broth and water. Raise the heat to high and bring the liquid to a rolling boil; add the frozen spinach and the lentils. Cook for 5 minutes on high heat then reduce the heat to medium-low. Cover and cook for 20 minutes or until the lentils are fully cooked to tender. (Partway through cooking, check the liquid levels, and if you need to add a little bit of hot water.)
- Once the lentils are fully cooked, stir in the lime juice and chopped parsley. Remove from the heat and let sit covered for 5 minutes or so. Serve hot with pita bread or your favorite rustic Italian bread.
Notes
- This recipe uses small brown lentils, if you choose larger lentils, your cooking time may be longer. If you like, you can soak the lentils in cold water for 20 minutes before cooking to speed things up.
- Recommended for this Recipe: Private Reserve Greek extra virgin olive oil (from organically grown and processed Koroneiki olives). And from our all-natural and our organic spice selection: ground coriander; ground cumin; and sumac .
- SAVE! Try our Ultimate Mediterranean Spice Bundle, or created your own 6-pack or 3-pack from our all-natural or organic spices! And check out the Greek Olive Oil Bundle!
- Category: Entree
- Cuisine: Mediterranean
Keywords: Lentil soup, Mediterranean soup
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More lentil recipes:
Power brown lentil salad with Pomegranates and Swiss Chard
Curried Red Lentil and Sweet Potato Soup
This is really really good.
So glad to hear it, Tom! Thanks for trying it!
This is healthy. Goes without saying.
Totally!
Great soup, made it exactly what the recipe asked for except I couldnt find dried mint it was delicious.
★★★★★
Awesome, Vidalia! Glad you enjoyed it.
I had tried this recipe and its really nice, my family also appreciate for this! Thanks for sharing such a delicious dish.
★★★★★
My pleasure! So glad you enjoyed it.
Was looking for a new take on lentil soup. This recipe provided a great combination of spices to give a boost on a rainy day.
★★★★★
Wonderful, Anna! Glad this recipe delivered what you were hoping for!
The best lentil soap ever.
★★★★★
Awesome, Wilma! So glad to hear it.
Not gluten free, dear.
You are correct! There is a little flour in this soup which we would need to omit for the GF version.
I changed” this and that, I have to admit I only had 9 oz of spinach, and 3/4 cup of fresh parsley, and I forgot the sumac/ lemon altogether and I did have to add some salt;
This is the best recipe. Thanks for taking the time to write and share this post.
★★★★★
Thank you, Chloe!
I made this today and while I hate the reviews that say, “ I changed” this and that, I have to admit I only had 9 oz of spinach, and 3/4 cup of fresh parsley, and I forgot the sumac/ lemon altogether and I did have to add some salt; it was still wonderful! I’ve made lots of lentil soups/ stews and this is far and away the very best! Thank you for a spectular recipe.
Delicious!!😊
★★★★★
I am especially looking for this information because I want some dishes which is made up of spinach. I made it for lunch and it was good.
★★★★★
This looks so delicious!!! I am trying to incorporate Mediterranean recipes as of 2019, as it was determined to be the best diet around, and came upon your website! Made the banana walnut bread and it was so good! There are just two of us here, would making half the amount affect anything?
Thanks
Just made this for lunch and it’s delicious!
★★★★★
Yay! So glad you liked it, Vanessa!
This is my favorite lentil soup that I’ve made. The spice and the spinach really make a difference. And the hint of mint. I didn’t have sumac so I just skipped it so don’t let that stop you from making it.
★★★★★
This recipe is so healthful. We love lentils and spices so it was an easy choice to make. It was OK until I added the lime juice and parsley – then it became WOW! What a taste sensation. Such depth of flavor from the combination of spices and the juice.
I added carrots for extra nutrition and color then some fresh spinach at the end as I had it on hand.
Both husband and I Love this soup!
Thx Suzy!
★★★★★
Awesome, Jo! I tell you, we tend to underestimate a small addition like a splash of lime juice, right?! Thanks for giving this a try!
This soup is my favorite! It is so flavorful and has such a different flavor profile than so many other lentil soups. I love it!
★★★★★
Thank you for sharing! Glad to hear it.
Could I use red and/or green lentils? It’s what I have in the house.
I am rural person and hadn’t even heard of lentils until i got with my new partner. Now im sold… i’ll subtly email her by accident…..
I hope you try more lentil recipes!
Do I need crushed red pepper as in the flakes? Or as in red bell pepper?
Hi Brittany, thanks for the question! You need crushed red pepper flakes.