There’s something incredibly comforting about a steaming bowl of lentil soup, especially one infused with the bold and earthy flavors of the Mediterranean. This Mediterranean Lentil and Spinach Soup is not only nourishing but also easy to make, packed with protein, fiber, and a medley of vibrant spices.
Whether you’re looking for a cozy weeknight meal or a nutritious make-ahead lunch, this soup has you covered! And if you love flavorful, hearty soups, don’t forget to subscribe to my newsletter for more delicious recipes sent straight to your inbox.
🌟 Why You’ll Love This Recipe
✔ Nutrient-packed – Lentils provide plant-based protein and fiber, while spinach delivers a boost of vitamins and minerals.
✔ Easy to make – Minimal chopping, simple ingredients, and one pot!
✔ Flavorful & satisfying – Warm spices, bright lemon juice, and fresh herbs make every spoonful exciting.
✔ Meal prep-friendly – This soup stores well and tastes even better the next day!
✔ Naturally vegan & gluten-free – Perfect for a variety of dietary needs.
🥣 What Does This Soup Taste Like?
This Mediterranean Lentil and Spinach Soup is hearty, earthy, and deeply flavorful. The cumin and smoked paprika add warmth and depth, while the fresh lemon juice brings a bright, zesty contrast. The lentils soak up all the flavors, making every bite rich and satisfying, while the spinach provides a fresh, slightly sweet balance.
🛒 Ingredients You’ll Need
Main Ingredients:
1 cup dried green or brown lentils – Rinsed and drained. These hold their shape well in soup.
1 tablespoon olive oil – For sautéing and enhancing the Mediterranean flavors.
1 medium onion, chopped – Adds sweetness and depth.
2 cloves garlic, minced – Essential for bold, aromatic flavor.
2 carrots, diced – Adds a subtle natural sweetness.
2 celery stalks, diced – Balances the flavors with a hint of earthiness.
1 teaspoon ground cumin – Provides warmth and an authentic Mediterranean touch.
1 teaspoon smoked paprika – Adds a subtle smoky flavor.
6 cups vegetable broth – A rich base for the soup.
1 can (14.5 oz) diced tomatoes, with juices – Enhances the broth with a tangy-sweet depth.
4 cups fresh spinach, roughly chopped – For a burst of nutrition and color.
Salt and pepper, to taste – Essential for seasoning.
Juice of 1 lemon – Brightens and balances the flavors.
Fresh parsley, chopped for garnish – Adds a fresh finishing touch.
Tools You’ll Need
✔ Large pot or Dutch oven
✔ Sharp knife and cutting board
✔ Wooden spoon for stirring
👩🍳 How to Make Mediterranean Lentil and Spinach Soup
1️⃣ Sauté the Vegetables
Heat olive oil in a large pot over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté for about 5-7 minutes, stirring occasionally, until the vegetables soften and become fragrant.
2️⃣ Add the Spices
Sprinkle in the cumin and smoked paprika, stirring well to coat the vegetables. Let it cook for another minute to toast the spices and release their full aroma.
3️⃣ Combine the Ingredients
Add the rinsed lentils, vegetable broth, and diced tomatoes (with their juices) to the pot. Stir everything together and bring to a gentle boil. Reduce the heat to low and let it simmer for 25-30 minutes, or until the lentils are tender.
4️⃣ Stir in the Spinach
Once the lentils are cooked, stir in the chopped spinach and let it wilt for about 5 minutes. Season with salt, pepper, and fresh lemon juice to taste.
5️⃣ Serve & Enjoy
Ladle the soup into bowls and garnish with fresh parsley. Enjoy it hot with crusty bread or pita on the side!
🔄 Ingredient Additions & Substitutions
Want to customize your soup? Here are some variations you can try:
Protein Boost
Add chickpeas or white beans for extra plant-based protein.
Stir in shredded chicken for a non-vegan option.
More Veggies
Add zucchini, bell peppers, or sweet potatoes for extra texture.
Throw in mushrooms for a meaty, umami flavor.
Spice it Up
A pinch of red pepper flakes or cayenne pepper will add some heat.
For a Moroccan-inspired twist, add ½ teaspoon cinnamon.
Different Greens
Swap spinach for kale, Swiss chard, or collard greens.
🥄 How to Make It in an Instant Pot or Slow Cooker
Instant Pot Method
Set the Instant Pot to Sauté mode and heat the oil. Add the onion, garlic, carrots, and celery. Sauté for 5 minutes.
Stir in the cumin, smoked paprika, lentils, broth, and tomatoes.
Seal the lid and cook on High Pressure for 12 minutes.
Quick release the pressure, stir in the spinach and lemon juice, and let sit for 5 minutes before serving.
Slow Cooker Method
Add all ingredients except spinach and lemon juice to the slow cooker.
Cook on Low for 6-7 hours or High for 3-4 hours, until lentils are tender.
Stir in the spinach and lemon juice in the last 10-15 minutes before serving.
🏅 Health Benefits of Lentil and Spinach Soup
This soup is not only delicious but also incredibly nutritious. Here’s why:
✔ High in fiber – Lentils and veggies support digestion and keep you full longer.
✔ Great for heart health – Lentils help lower cholesterol and stabilize blood sugar.
✔ Rich in iron – Spinach and lentils provide a plant-based source of iron, great for energy levels.
✔ Anti-inflammatory – The garlic, cumin, and smoked paprika contain antioxidants that fight inflammation.
🍽 What to Serve with This Soup
This soup is fantastic on its own, but if you want to round out your meal, try pairing it with:
Warm pita bread or crusty whole-grain bread
A fresh Mediterranean salad (like cucumber, tomato, and feta)
A dollop of Greek yogurt (for extra creaminess)
Roasted chickpeas for a crunchy topping
💡 Tips for the Best Lentil and Spinach Soup
✔ Rinse the lentils – This removes excess starch and prevents a cloudy broth.
✔ Use fresh lemon juice – It makes a huge difference in flavor. Bottled lemon juice just doesn’t compare!
✔ Let it sit – The flavors develop even more after sitting for a few hours or overnight.
✔ Adjust the thickness – If the soup is too thick, add a splash of water or broth to reach your desired consistency.
🥡 Storage & Reheating
Refrigerator
Store in an airtight container for up to 5 days. Reheat on the stovetop over low heat or in the microwave.
Freezer
Let the soup cool completely, then store in freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating.
❓ Frequently Asked Questions
Can I use red lentils instead?
Red lentils will break down more and create a creamier texture. If you prefer a chunkier soup, stick with green or brown lentils.
How can I make this spicier?
Add a pinch of red pepper flakes or a dash of harissa paste for some heat.
Can I use kale instead of spinach?
Absolutely! Just note that kale takes longer to cook, so add it 10 minutes before the soup is done.
Is this soup good for meal prep?
Yes! It tastes even better the next day as the flavors continue to meld.
🏆 Final Thoughts
This Mediterranean Lentil and Spinach Soup is a wholesome, budget-friendly, and flavor-packed meal that you’ll want to make again and again. It’s an easy way to enjoy a healthy, plant-based dish without sacrificing taste or comfort.
If you try this recipe, leave a comment below and tag me on Pinterest with your photos! I’d love to see how it turns out for you.
Looking for more Mediterranean-inspired recipes? Check these out:
➡ Greek Chickpea Salad
➡ Roasted Red Pepper Hummus
➡ Garlic Lemon Roasted Vegetables
Happy cooking! 🍲✨
