Name: Mediterranean Spicy Lentil Soup With Spinach
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: Extra virgin olive oil; 1 large yellow onion, finely chopped; 1 large garlic clove, chopped; Kosher salt and black pepper; 1½ teaspoons ground coriander; 1½ teaspoons ground cumin; 1½ teaspoons sumac; 1½ teaspoons crushed red pepper flakes (or to taste); 2 teaspoons dried mint flakes; Pinch of sugar (optional); 1 tablespoon flour (for slight thickening); 6 cups low-sodium vegetable broth; 3 cups water (optional, as needed); 12 ounces frozen cut-leaf spinach (no need to thaw); 1½ cups green lentils or small brown lentils, rinsed; Juice of 1 lime; 2 cups chopped flat-leaf parsley

Jump to Recipe·Leave a Review

This vibrant, one-pot vegan soup features hearty green or brown lentils, bold Mediterranean spices, and nutritious frozen spinach — all pulled together with a bright squeeze of lime for a warming, flavorful meal in about 30 minutes.

Why You’ll Love This Recipe

This soup is:

Fast & easy — ready in under 35 minutes with just a few simple steps.
Packed with flavor — featuring aromatic spices like cumin, coriander, sumac, and mint alongside a spicy kick.
Nutritious and satisfying — high in protein and fiber, plus loaded with spinach.
Great for leftovers — flavors deepen over time and it reheats beautifully.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Extra virgin olive oil
1 large yellow onion, finely chopped
1 large garlic clove, chopped
Kosher salt and black pepper
1½ teaspoons ground coriander
1½ teaspoons ground cumin
1½ teaspoons sumac
1½ teaspoons crushed red pepper flakes (or to taste)
2 teaspoons dried mint flakes
Pinch of sugar (optional)
1 tablespoon flour (for slight thickening)
6 cups low-sodium vegetable broth
3 cups water (optional, as needed)
12 ounces frozen cut-leaf spinach (no need to thaw)
1½ cups green lentils or small brown lentils, rinsed
Juice of 1 lime
2 cups chopped flat-leaf parsley

Directions

In a large ceramic or cast-iron pot, heat olive oil over medium heat. Add onion and cook until golden.
Stir in garlic, coriander, cumin, sumac, red pepper flakes, dried mint, sugar (if using), and flour. Cook about 2 minutes, stirring often.
Add vegetable broth (and water if desired), then bring to a rolling boil.
Stir in the frozen spinach and lentils. Cook 5 minutes on high heat, then reduce to medium-low. Cover and simmer for about 20 minutes, until lentils are tender. Add more hot water if needed.
Remove from heat. Stir in lime juice and chopped parsley. Cover and let rest 5 minutes.
Serve hot, ideally with pita or crusty bread for dipping.

Servings And Timing

Servings: About 6 portions
Prep time: ~5 minutes
Cook time: ~30 minutes
Total time: ~35 minutes

Variations

Adjust the heat: Increase or reduce crushed red pepper to taste.
Thickener swap: If you prefer not to use flour, try blending a small portion of the soup to thicken it.
Protein boost: Stir in cooked beans or serve alongside chicken sausage if you’re not strictly vegan.

Storage/Reheating

Storing: Let soup cool to room temperature, refrigerate in airtight containers for up to 5 days.
Reheating: Warm gently on the stovetop over medium heat, adding a splash of water or broth if it becomes too thick.

FAQs

Can I use red lentils instead?
Yes, but red lentils cook faster and tend to become mushy. For a soup with texture, green or brown lentils are better.
Do I need to thaw the spinach?
No, frozen spinach can be added straight into the pot without thawing.
What if I don’t have sumac?
Substitute with a bit of lemon zest or additional lime juice for brightness.
Can I make this gluten-free?
Yes, simply omit the flour or use gluten-free flour as a thickener if needed.
Can I freeze this soup?
Yes. Cool completely, freeze in airtight containers for up to 2–3 months, and thaw overnight in the refrigerator before reheating.
How do I reduce salt?
Use low-sodium broth and taste before seasoning — adjust salt and pepper to your liking at the end.
Can I add fresh spinach instead?
Yes, add fresh spinach in the final few minutes of cooking until wilted.
How can I make it creamier?
Blend part of the soup with an immersion blender or mash some of the lentils.
Can I add other vegetables?
Yes, carrots, zucchini, or celery would be great additions.
What can I serve with it?
Pita bread, crusty bread, or a fresh salad all pair beautifully with this soup.

Conclusion

This Mediterranean Spicy Lentil Soup with Spinach is a quick, flavorful, and wholesome weeknight meal. With aromatic spices, hearty lentils, and a burst of brightness from lime and parsley, it’s as nutritious as it is delicious. Whether for a cozy dinner or meal-prepped lunches, it’s a recipe you’ll want to make again and again.