If you ever thought lentils were bland or boring, the flavors in this easy lentil soup recipe will surprise you in a big way! This spicy lentil soup is loaded with aromatics and bold Mediterranean spices and amped up with spinach for a nutritious and satisfying vegan dinner.
It is no secret that I am a huge fan of lentils (yes, I’m obsessed)! Dried lentils are a year-round ingredient in my Mediterranean pantry, I really try not to run out of them. Unlike other dry legumes, lentils are easy to work with, requiring no fuss or overnight soaking. And they are an easy way to add heft and nutrition to your diet, especially since they pack lots of protein and fiber!
I’m a fan of using lentils in stews, salad, or even in a sauce for a vegetarian moussaka! And today, we’re going for one of my favorite lentil recipes perfect for cooler weather—spicy lentil soup!
Lentil soup with a Mediterranean kick!
With green lentils, a bag of frozen spinach, and a few spices, you can make this wholesome one-pot meal in 30 minutes or less!
If you’ve tried plain steamed lentils, you’ve probably noticed their neutral taste with a subtle sweetness. That’s why lentils take so well to different flavors.
In this lentil recipe, I start with onions and garlic cooked in good extra virgin olive oil, adding in Mediterranean spices like cumin, coriander, and sumac. The spicy kick comes from a dash of crushed red pepper flakes, which you can adjust to your taste if you don’t want the soup to be too spice. A splash of lime juice is the bright pick-me-up finish, I highly recommend you don’t skip it!
I prefer to keep it vegan, but this green lentil soup pairs well with a quick side of your favorite chicken sausage (you may get something similar to my earlier Italian sausage and lentils).
Best lentils to use for lentil soup
For this lentil spinach soup, I recommend using green lentils, black lentils, or small brown lentils. Like my Italian lentil soup with green lentils, texture is a big part of this dish. I like that these varieties of lentils will cook to tender perfection while holding their shape.
Red lentils and yellow lentils cook faster than other lentil varieties, and they do tend to lose their shape becoming more on the mushy side. This makes red lentils perfect for thick and creamy soups like my Greek red lentil soup, where a silky consistency is the goal.
Ingredients: What you need for this lentil soup recipe
- Quality extra virgin olive oil – I like our Hojiblanca Spanish EVOO in this recipe. It is a moderately intense olive oil, with a finish that is both fruity and slightly bitter.
- Yellow onion – Use one large finely chopped onion
- Garlic – One to two large cloves, minced
- Spices – Ground coriander provides warm earthiness, ground cumin has a slight bitterness that goes well with sweet lentils, sumac is astringent with a bit of puckery sourness, and crushed red peppers add a hint of a kick. Any mild to spicy red pepper will work, like Aleppo-style pepper.
- Herbs – Dried mint flakes add a cooling, woody quality to the spicy lentil soup, while fresh flat leaf parsley added at the very end brings bright, peppery flavor.
- Pinch of sugar (optional) – This helps play up the natural sweetness of the lentils, but you can eliminate the sugar if you need to
- Pinch of flour – Use any flour of your choice. This is to give the soup a bit of thickness and body.
- Vegetable broth – Preferably low-sodium broth.
- Frozen cut leaf spinach – A one-pound bag of frozen spinach, no need to thaw: It goes into the pot straight out of the freezer!
- Lentils – Green, black, or small brown lentils. Rinse the lentils well and drain them before using in this recipe
- Fresh lime juice – Juice of 1 lime to finish the soup. The citrus will elevate the flavor and bring some brightness to this warm and comforting soup.
How to make lentil soup from scratch
Here’s how to make this spicy lentil soup (printer-friendly recipe below):
- Sauté the onions, herbs, and spices. Grab a large ceramic or cast-iron pot and heat 2 tablespoons of extra virgin olive oil over medium heat. Add a chopped yellow onion and sauté until golden. Add a clove of chopped garlic, 1 ½ teaspoon ground coriander, 1 ½ teaspoons cumin, 1 ½ teaspoons sumac, 1 ½ teaspoons crushed red pepper, 2 teaspoons dried mint flakes, a pinch of sugar, and 1 tablespoon of flour. Cook for 2 minutes, and stir regularly.
- Add broth and the lentils and cook the soup. Add 6 cups of low-sodium vegetable broth and 3 cups of water to the pot. Turn up the heat to high and bring to a rolling boil. Add 1 ½ cups green lentils or small brown lentils that have been rinsed, along with 12 oz of frozen cut leaf spinach (straight out of the bag; no need to thaw). Keep the heat on high and cook for 5 minutes. Reduce the heat to medium-low, cover, and cook for 20 minutes, or until the lentils are fully cooked. (Depending on the age of your lentils, this can sometimes take up to 45 minutes.) Keep an eye on the liquid levels. Lentils absorb a lot of liquid, so you may need to add hot water if the soup starts looking dry.
- Finish with lime juice and fresh parsley. Stir in the juice of one lime and 2 cups chopped flat leaf (Italian) parsley. Cover and remove from the heat. Allow the soup to rest for 5 minutes. Serve hot by itself, or with pita or your favorite crusty bread.
How long to cook lentils?
Green, black, or brown lentils, as recommended for this recipe, can take a while to cook. It depends on the lentil, but they can take anywhere from 20 to 45 minutes to become tender. Older lentils tend to have a longer cooking time, so if your lentils have been sitting in the pantry for a long time, they may take longer than expected. Red lentils only take about 15 minutes to cook.
Make-ahead for even better flavor!
If you are able to, make this lentil soup recipe the day before you want to serve it. This will give the flavors a chance to meld better and will thicken up the soup as well, making it even more comforting.
Serve it with
Because this Mediterranean lentil soup is so hearty and filling on its own, you don’t need to add much aside from your favorite pita or freshly baked rustic Italian bread to sop up all the soup. But I do like to start with a big salad for more plant-based goodness.
Looking for more vegan lentil soup goodness? Be sure to check out my hearty one-pot lentil stew. Flavorful, satisfying and so easy to make!
Leftovers and storage
Once it reaches room temperature, transfer the lentil soup to an airtight container and refrigerate. It will keep for up to 5 days. Reheat the soup in a saucepan over medium heat. You might need to add some water if the soup has become too thick.
More lentil recipes
Featured in this lentil soup recipe
- Spanish Hojiblanca Spanish Extra Virgin Olive Oil
- Spices: Coriander, Cumin, Sumac
- Green lentils
Hungry for more? Here are all our Mediterranean Recipes!
Mediterranean Spicy Spinach and Lentil Soup
Ingredients
- 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
- 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
- 6 cups low-sodium vegetable broth
- 3 cups water, more if needed
- 12 ounces frozen cut leaf spinach, no need to thaw
- 1 1/2 cups green lentils or small brown lentils, rinsed
- 1 lime, juice of
- 2 cups chopped flat leaf parsley
Instructions
- In a large ceramic or cast iron pot, heat 2 tbsp olive oil. Add the chopped onions and sautee until golden brown. Add the garlic, all the spices, dried mint, sugar and flour. Cook for about 2 minutes on medium heat stirring regularly.
- Now add the broth and water. Raise the heat to high and bring the liquid to a rolling boil; add the frozen spinach and the lentils. Cook for 5 minutes on high heat then reduce the heat to medium-low. Cover and cook for 20 minutes or until the lentils are fully cooked to tender. (Partway through cooking, check the liquid levels, and if you need to add a little bit of hot water.)
- Once the lentils are fully cooked, stir in the lime juice and chopped parsley. Remove from the heat and let sit covered for 5 minutes or so. Serve hot with pita bread or your favorite rustic Italian bread.
Video
Notes
- Best lentils for this lentil soup: For this lentil spinach soup, I recommend using green lentils, black lentils, or small brown lentils.
- Make-ahead tips: If you can, make this lentil soup recipe the day before you want to serve it. This will give the flavors a chance to meld better and will thicken up the soup as well, making it even more comforting.
- Leftovers and storage: Once it reaches room temperature, transfer the lentil soup to an airtight container and refrigerate. It will keep for up to 5 days. Reheat the soup in a saucepan over medium heat. You might need to add some water if the soup has become too thick.
- Visit our online shop to browse our lentils, quality extra virgin olive oils and all-natural and organic spices (like the coriander, cumin, and sumac used in this recipe)!
Nutrition
*This post first appeared on The Mediterranean Dish in 2016, and has been recently updated with new information for readers’ benefit.
We eat this multiple times a week. My daughter LOVES it!!!!
Kebra, that is so great to hear! Thanks for sharing!
Second recipe of yours I have made. This is way too easy to taste this good. My husband didn’t believe me that it wasn’t hard to make. Really delicious. Full of flavor. I used frozen spinach, but had a bunch of fresh that needed to be used. Had no dried mint, but had fresh. Made as directed, but cooked twenty minutes in instant. After instapotting (is that a verb??), I added the fresh chopped up spinach and mint and stirred to wilt. I will make again and again.
One more note, Instead of adding the water, I used two full cartons of veggie stock. Seriously, if you are on the fence, this is delicious!!!
Thank you for the recipe!
Thank you for sharing! I am so so glad you enjoyed it. This is a truly easy recipe, and such few humble ingredients make a delicious pot. Thanks for sharing your Instapot variation too!
Do you think this recipe would work in a slow cooker?
Sure, Lauren! 7-8 hours on low. I would add the spinach a bit later in the process (maybe just a couple hours before you turn off the cooker). And stir in the lemon juice and parsley once you turn the cooker off.
How much fresh spinach should I use? Frozen is not available to me.
Hi, Claudia. I would say about 2 pounds of fresh baby spinach would work in this recipe.
Sorry for the dumb question.. Should I buy ground coriander? Thanks!!
Not a dumb question at all! Yes, you’ll need ground coriander. We actually just received a fresh shipment of organic ground coriander in the TMD store…it’s the stuff I use all the time. Here is the link to our shop, if you’d like to browse: https://www.themediterraneandish.com/store/ Enjoy!
I’m so glad I found this recipe – it looks delicious! I saw your image on Pinterest but it was linked to a bogus website, not yours. I found your site with a google search.
I did report the link but you might want to report it also since it is your intellectual property that was stolen.
Thank you, Comeka! I am glad you found us! And thank you for letting us know about the bad link. I did report it. Thanks again!
Hey quick question for you! I love this recipe. It was delicious! How long do you think this is good to store in your fridge? I had a lot leftover and hate to be wasteful. Thanks!
Hey, Taylor! Glad you enjoyed it. I would say you have at least 3 days if you store it in a glass, tight-lid container. Or you can freeze some of it. When you want to use it, just thaw overnight in the fridge and warm on up over medium heat. I don’t usually have much leftovers with this one though 🙂
This soup is my favorite! It is so flavorful and has such a different flavor profile than so many other lentil soups. I love it!
So glad to hear it!
Very, very good. Love the richness of flavors!
Wonderful, Christine! So glad you liked it!
Another delicious looking one ? I predict this will be on the menu here in Portugal very soon! I only recently discovered your page and I have already made so many of your dishes. One question, however, I am always confused by things measured in cups as there seems to be differences in equivalent amounts depending on where you look. Could you please let me know which measurement equivalents I should use with your recipes – for liquids and dried goods e.g. flour, sugar etc? Thanks so much!
Karen, wonderful to hear from you! Thank you for giving my recipes a try! I imagine American measurements can be confusing to many around the world. Here are a couple of resources I have found that can help you convert the recipes to measurements you are used to: Cups to grams converter–http://www.goodtoknow.co.uk/recipes/531168/cups-to-grams-converter; and this article–http://www.miketodd.net/encyc/cooking.htm
You may have to copy and paste the links into your browser (not sure you can just click on them from here). Hope they’re helpful.
Thank you!
Fantastic recipe do you have a published cook book. besides the one that you offer on your website ? I love all of your recipes very healthy!!
Glad you enjoyed it, Christine! I don’t have a published book out yet…working on a couple other projects first, but hopefully in the future! So glad you are finding some healthy recipes here that you enjoy. Thank you for the kind note
Hi, I really love lentils and i love the Mediterranean flavor! I will definitely try this 🙂
Wonderful! Thank you for giving this a try!
I LOVE your recipes! I also love that you suggest a side dish with each recipe. I do a weekly meal plan for my family and incorporate your recipes into it. I also post them on my Blog thejaneeffect.com and link your recipes back to your Blog. I want everyone to eat this way
Thanks so much, Jane! Appreciate the kind note. All the best on your work!
looks amazing and i can’t wait to try it. just a question about the photos – in the last one it looks like something is sprinkled on top and there is a small blue bowl with a mix in it. is it more of the spices? and do you suggest doing that or was it just artistic license? thanks for recipe.
Hi Patricia,
So sorry, I just saw this comment. That’s crushed red pepper; completely optional for those who like a little more spice. Enjoy!
I made this for dinner Friday night and it was a HUGE hit. I didn’t have any powdered sumac and couldn’t find any, so I used lemon zest instead. The soup was delicious that day AND the next. Thanks for sharing!
Awesome, Beth! I am so glad you enjoyed it. Thank you for taking the time to let me know.
I love this recipe! Such a great twist on lentil soup. Rather than dried mint I added about a cup of fresh mint with the parsley at the end of the recipe. I couldn’t find sumac on short notice so added the zest of the lime as well as the juice. Delicious!!
Awesome, Emily! So glad you enjoyed it! And thanks for sharing your tips!