Mediterranean Spicy Spinach and Lentil Soup
User Reviews
4.9
-
Prep Time
5 mins
-
Cook Time
30 mins
-
Servings
6 people (up to)
-
Calories
2499 kcal
-
Cuisine
Mediterranean
Mediterranean Spicy Spinach and Lentil Soup
Description
This soup starts by sautéing onions and garlic in extra virgin olive oil, then adding a mixture of ground coriander, cumin, sumac, crushed red pepper, dried mint, sugar, and flour. The spices toast gently to develop flavor before adding vegetable broth and water. Frozen spinach and rinsed lentils are added and cooked until the lentils are tender and the soup thickens slightly.
The final step involves stirring in fresh lime juice and flat-leaf parsley, lending brightness and freshness to this soup, balancing the earthy heat from the spices. The soup's texture is rich and filling with soft lentils and tender spinach. It pairs well with rustic bread such as pita or Italian-style loaves, offering a satisfying meal or starter.
Making the soup a day ahead enhances the melding of flavors and thickens the texture further. It stores well in the refrigerator for up to five days and can be reheated gently on the stove with added water if necessary to loosen the consistency.
Green, black, or small brown lentils are ideal as they hold their shape and cook evenly in this recipe.Prepare the soup a day in advance to deepen the flavors and create a thicker, more comforting consistency.Store leftovers in an airtight container refrigerated for up to 5 days and reheat gently, adding water if needed to adjust thickness.
Ingredients
- extra virgin olive oil I used Hojiblanca Spanish EVOO
- 1 onion finely chopped, large, yellow
- 1 garlic chopped, large clove
- kosher salt
- black pepper
- 1 1/2 teaspoon ground coriander
- 1 1/2 teaspoon cumin ground
- 1 1/2 teaspoon sumac
- 1 1/2 teaspoon crushed red pepper
- 2 teaspoon mint dried flakes
- Pinch sugar
- 1 tablespoon flour
- 6 cups vegetable broth low-sodium
- 3 cups water more if needed
- 12 ounces spinach no need to thaw, frozen, cut leaf
- 1 1/2 cups green lentils rinsed, or small brown lentils
- 1 lime juice of
- 2 cups flat leaf parsley chopped
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
- Use green, black, or small brown lentils for best texture and cooking results in this soup.
- Make the soup a day ahead to allow flavors to meld and the soup to thicken, enhancing comfort and taste.
- Refrigerate leftovers in an airtight container for up to 5 days; reheat in a saucepan adding water if it becomes too thick.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.9
You'll Also Love
