Description
A hearty vegan lentil soup infused with Mediterranean spices, spinach, and fresh herbs, finished with a squeeze of lime for brightness. Ready in about 35 minutes, it’s nutritious, flavorful, and perfect for a quick weeknight meal.
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
Instructions
- Heat olive oil in a large ceramic or cast-iron pot over medium heat. Add onion and cook until golden.
- Stir in garlic, coriander, cumin, sumac, crushed red pepper flakes, dried mint, sugar (if using), and flour. Cook for 2 minutes, stirring often.
- Add vegetable broth (and water if desired), then bring to a rolling boil.
- Stir in frozen spinach and lentils. Cook for 5 minutes on high heat, then reduce to medium-low, cover, and simmer for 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 for 5 minutes.
- Serve hot with pita or crusty bread.
Notes
- Adjust heat by increasing or reducing crushed red pepper flakes.
- For gluten-free, omit flour or use a gluten-free thickener.
- Fresh spinach can be added at the end of cooking instead of frozen.
- For a creamier texture, blend part of the soup or mash some lentils.
- Freezes well for up to 3 months.
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 4g
- Sodium: 480mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg
