Description
This Mediterranean Spicy Spinach and Lentil Soup is a hearty and flavorful dish that combines tender lentils, vibrant spinach, and a complex blend of spices including cumin, coriander, and sumac. Perfect for a nutritious and comforting meal, it features a touch of heat from crushed red peppers balanced by the freshness of lime juice and parsley.
Ingredients
Scale
Base Ingredients
- 2 tbsp 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, to taste
Spices & Seasonings
- 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
Liquids & Vegetables
- 6 cups low-sodium vegetable broth
- 3 cups water, more if needed
- 12 ounces frozen cut leaf spinach (no need to thaw)
Legumes & Fresh Ingredients
- 1 1/2 cups green lentils or small brown lentils, rinsed
- 1 lime, juice of
- 2 cups chopped flat leaf parsley
Instructions
- Sauté Aromatics: In a large ceramic or cast iron pot, heat 2 tablespoons of extra virgin olive oil over medium heat. Add the finely chopped yellow onion and sauté until golden brown, about 5-7 minutes. Stir in the chopped garlic and cook for another 1 minute until fragrant.
- Add Spices and Flour: Add ground coriander, ground cumin, sumac, crushed red peppers, dried mint flakes, and a pinch of sugar to the pot. Sprinkle in 1 tablespoon of flour and stir continuously for about 2 minutes on medium heat to toast the spices and cook out the raw flour taste.
- Add Liquids and Lentils: Pour in 6 cups of low-sodium vegetable broth and 3 cups of water. Increase heat to high and bring to a rolling boil. Add the frozen cut leaf spinach and rinsed lentils to the pot.
- Simmer the Soup: Let the soup cook on high heat for 5 minutes, then reduce to medium-low heat. Cover the pot and simmer for 20 minutes or until the lentils are tender. Check the liquid level midway and add hot water if necessary to maintain a stewy consistency.
- Finish and Serve: Once lentils are fully cooked and tender, stir in the fresh lime juice and chopped flat leaf parsley. Remove the soup from heat and let it rest covered for about 5 minutes to allow flavors to meld. Serve hot alongside pita or rustic Italian bread for dipping.
Notes
- Use green lentils or small brown lentils as they hold their shape well and cook evenly in soup.
- No need to thaw frozen spinach before adding; it will cook quickly in the hot broth.
- Adjust crushed red pepper quantity to control spiciness according to your preference.
- Adding a pinch of sugar balances the acidity from sumac and lime juice.
- If the soup thickens too much during cooking, add additional hot water to reach desired consistency.
- This soup keeps well refrigerated for up to 3 days and freezes beautifully for up to 2 months.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: Mediterranean soup, spicy spinach soup, lentil soup, healthy vegetarian soup, easy lentil recipe, gluten free soup, vegetarian dinner
