4.9 from 343 votes
Mediterranean Spicy Spinach and Lentil Soup
Mediterranean Spicy Spinach and Lentil Soup combines spinach, green or small brown lentils, and a flavorful blend of spices including cumin, coriander, sumac, and crushed red pepper. This hearty soup is simmered until the lentils are tender, then finished with fresh lime juice and parsley, resulting in a warming, aromatic dish with a balanced spicy and tangy character.
Prep Time
5 mins
Cook Time
30 mins
Servings:
6
people (up to)
Calories:
2499 kcal
Course:
Soup, Dinner
Cuisine:
Mediterranean
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 people (up to)
Amount Per Serving
Calories 2499
% 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.