Description
A hearty, aromatic Mediterranean-style soup made with spinach, lentils, fragrant spices, and fresh herbs. This nourishing recipe balances warm spices, bright lime, and tender lentils for a comforting yet vibrant dish.
Ingredients
Scale
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion, finely chopped
- 1 large garlic clove, chopped
- Kosher salt and black pepper, to taste
- 1 1/2 teaspoons ground coriander
- 1 1/2 teaspoons ground cumin
- 1 1/2 teaspoons sumac
- 1 1/2 teaspoons crushed red peppers
- 2 teaspoons dried mint flakes
- Pinch of sugar
- 1 tablespoon flour
- 6 cups low-sodium vegetable broth
- 3 cups water
- 12 ounces frozen cut leaf spinach
- 1 1/2 cups green lentils or small brown lentils, rinsed
- Juice of 1 lime
- 2 cups chopped flat-leaf parsley
- Optional: Chickpeas
- Optional: Carrots or celery, finely chopped
- Optional: Other leafy greens (kale, Swiss chard)
Instructions
- Heat the olive oil in a large heavy-bottomed pot over medium heat. Add the chopped onion and sauté for 4–5 minutes until golden brown and fragrant.
- Add the chopped garlic, coriander, cumin, sumac, crushed red peppers, dried mint, and a pinch of sugar. Cook for about 2 minutes, stirring frequently.
- Sprinkle in the flour and stir well to combine, allowing it to coat the onions and spices.
- Pour in the vegetable broth and water. Raise the heat to high and bring the mixture to a rolling boil.
- Add the frozen spinach and rinsed lentils. Stir to combine, reduce heat to medium-low, cover, and simmer for 20 minutes or until the lentils are tender.
- Stir in the lime juice and chopped parsley. Remove from heat, cover, and let rest for 5 minutes.
- Serve hot with pita bread or rustic bread for dipping.
Notes
- Add chickpeas for extra protein and heartiness.
- Red lentils can be used but will cook faster and change the texture.
- Adjust spice level by reducing or increasing crushed red peppers.
- Add more water or broth if the soup becomes too thick.
- Carrots or celery add extra depth and nutrition.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 4g
- Sodium: 520mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Mediterranean lentil soup, spicy spinach soup, vegan lentil soup, healthy soup recipe, Middle Eastern soup, hearty lentil stew