4.9 from 606 votes
Mediterranean Spicy Spinach and Lentil Soup
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.
Prep Time
5 mins
Cook Time
5 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 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.
Cup of Yum
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
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
% 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.