Mediterranean Spicy Spinach and Lentil Soup
User Reviews
4.9
606 reviews
Excellent
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Prep Time
5 mins
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Cook Time
5 mins
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Servings
6 people (up to)
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Calories
2499 kcal
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Cuisine
Mediterranean
Mediterranean Spicy Spinach and Lentil Soup
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The secret to this spicy lentil soup recipe is in the bold aromatics and warm Mediterranean spices. And don’t omit the lime juice; it will brighten the soup and pull the flavors together in the best way possible. Use a bag of frozen spinach, no need to thaw ahead of time. And forthe lentils, I recommend green, black, or small brown lentils.
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Ingredients
- 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
- 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
- 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
- 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
- Best lentils for this lentil soup: For this lentil spinach soup, I recommend using green lentils, black lentils, or small brown lentils.
- Best lentils for this lentil soup: For this lentil spinach soup, I recommend using green lentils, black lentils, or small brown lentils.
- Make-ahead tips: If you can, make this lentil soup recipe the day before you want to serve it. This will give the flavors a chance to meld better and will thicken up the soup as well, making it even more comforting.
- Leftovers and storage: Once it reaches room temperature, transfer the lentil soup to an airtight container and refrigerate. It will keep for up to 5 days. Reheat the soup in a saucepan over medium heat. You might need to add some water if the soup has become too thick.
- Visit our online shop to browse our lentils, quality extra virgin olive oils and all-natural and organic spices (like the coriander, cumin, and sumac used in this recipe)!
Nutrition Information
Show Details
Calories
249.9kcal
(12%)
Carbohydrates
40.3g
(13%)
Protein
16.7g
(33%)
Fat
3.7g
(6%)
Saturated Fat
0.5g
(3%)
Polyunsaturated Fat
0.7g
Monounsaturated Fat
2g
Sodium
169.7mg
(7%)
Potassium
835.2mg
(24%)
Fiber
19.1g
(76%)
Vitamin A
8530.3IU
(171%)
Vitamin C
36.7mg
(41%)
Calcium
152.6mg
(15%)
Iron
6.8mg
(38%)
Nutrition Facts
Serving: 6people (up to)
Amount Per Serving
Calories 2499 kcal
% Daily Value*
| Calories | 249.9kcal | 12% |
| Carbohydrates | 40.3g | 13% |
| Protein | 16.7g | 33% |
| Fat | 3.7g | 6% |
| Saturated Fat | 0.5g | 3% |
| Polyunsaturated Fat | 0.7g | 4% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 169.7mg | 7% |
| Potassium | 835.2mg | 18% |
| Fiber | 19.1g | 76% |
| Vitamin A | 8530.3IU | 171% |
| Vitamin C | 36.7mg | 41% |
| Calcium | 152.6mg | 15% |
| Iron | 6.8mg | 38% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
606 reviews
Excellent
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