Why You’ll Love This Recipe
- Healthy and Nutritious: Packed with protein, fiber, and vitamins from lentils and spinach.
- Simple Ingredients: Made with pantry staples and fresh vegetables.
- Bursting with Flavor: A blend of cumin, smoked paprika, and fresh lemon juice creates a vibrant taste.
- One-Pot Meal: Easy cleanup and minimal effort!
- Customizable: Adapt the recipe with your favorite greens or spices.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- 1 cup dried green or brown lentils, rinsed
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 6 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes, with juices
- 4 cups fresh spinach, roughly chopped
- Salt and pepper, to taste
- Juice of 1 lemon
- Fresh parsley, chopped (for garnish)
Directions
- Sauté Vegetables: Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery, and sauté for 5-7 minutes, or until the vegetables soften.
- Add Spices: Stir in cumin and smoked paprika. Cook for 1 minute until fragrant.
- Combine Ingredients: Add lentils, vegetable broth, and diced tomatoes. Bring to a boil, then lower the heat and simmer for 25-30 minutes, or until lentils are tender.
- Add Spinach: Stir in the spinach and cook for another 5 minutes until wilted. Adjust seasoning with salt, pepper, and lemon juice.
- Serve: Ladle the soup into bowls, garnish with parsley, and serve hot.
Servings and Timing
- Servings: 6
- Preparation Time: 10 minutes
- Cooking Time: 35 minutes
- Calories: Approximately 200 per serving
Variations
- Add Protein: Stir in cooked chicken, turkey, or chickpeas for extra protein.
- Switch Greens: Substitute spinach with kale, Swiss chard, or collard greens.
- Spicy Kick: Add a pinch of chili flakes or cayenne pepper for heat.
- Herbal Twist: Enhance the flavor with fresh herbs like thyme or oregano.
- Coconut Infusion: Replace part of the broth with coconut milk for a creamy texture.
Storage/Reheating
- Storage: Allow the soup to cool completely, then store it in an airtight container in the refrigerator for up to 5 days.
- Freezing: This soup freezes well! Divide into portions and freeze for up to 3 months. Thaw in the refrigerator before reheating.
- Reheating: Warm in a pot over medium heat or microwave until hot, stirring occasionally.
FAQs
1. Can I use canned lentils?
Yes, but reduce the simmering time to 10-15 minutes since canned lentils are already cooked.
2. Can I make this soup ahead of time?
Absolutely! The flavors deepen over time, making it even tastier the next day.
3. What’s the best way to rinse lentils?
Place them in a sieve under running water, removing any debris or damaged lentils.
4. Can I use red lentils instead of green or brown?
Red lentils cook faster and may break down more, creating a creamier texture.
5. What can I substitute for smoked paprika?
Use regular paprika or add a pinch of liquid smoke for a similar flavor.
6. How can I thicken the soup?
Blend a small portion of the soup and mix it back in, or simmer longer to reduce the liquid.
7. Is this soup gluten-free?
Yes, as long as your vegetable broth is gluten-free.
8. Can I skip the lemon juice?
While optional, the lemon juice enhances the flavors and adds brightness to the dish.
9. What pairs well with this soup?
Serve with crusty bread, a side salad, or a dollop of yogurt for a complete meal.
10. Can I add potatoes to this soup?
Certainly! Dice a potato and add it with the lentils for a heartier dish.
Conclusion
Mediterranean Lentil and Spinach Soup is a versatile, hearty, and nourishing recipe you’ll want to make again and again. With simple ingredients, bold flavors, and easy preparation, it’s perfect for busy weeknights or meal prepping. Try this comforting soup and enjoy the wholesome taste of the Mediterranean at your table!
Mediterranean Lentil and Spinach Soup
- Total Time: 45 minutes
- Yield: 6 servings
- Diet: Vegetarian
Description
This Mediterranean Lentil and Spinach Soup is a flavorful, nutrient-dense one-pot meal, perfect for a cozy weeknight dinner or meal prep. Packed with protein-rich lentils, fresh spinach, and bold Mediterranean spices, it’s a healthy and satisfying dish your family will love.
Ingredients
- 1 cup dried green or brown lentils, rinsed
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 6 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes, with juices
- 4 cups fresh spinach, roughly chopped
- Salt and pepper, to taste
- Juice of 1 lemon
- Fresh parsley, chopped (for garnish)
Instructions
- Sauté Vegetables: Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery, and sauté for 5-7 minutes until softened.
- Add Spices: Stir in cumin and smoked paprika, cooking for 1 minute until fragrant.
- Combine Ingredients: Add lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
- Add Spinach: Stir in spinach and cook for another 5 minutes until wilted. Adjust seasoning with salt, pepper, and lemon juice.
- Serve: Ladle soup into bowls, garnish with parsley, and serve hot.
Notes
- For a spicier kick, add chili flakes or cayenne pepper.
- Substitute spinach with kale or Swiss chard for variation.
- Use canned lentils to reduce cooking time.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
