Mediterranean Lentil Spinach & Lemon Soup
This protein-packed soup features tender brown or green lentils simmered with aromatics, greens, and a splash of bright lemon. It’s rustic, comforting, and naturally vegan — with bold Mediterranean flavor from olive oil, garlic, and herbs.
⏱️ Time
Prep Time: 10 minutes
Cook Time: 30–35 minutes
Total Time: 40–45 minutes
Ingredients
2 tbsp extra virgin olive oil
1 small onion, diced
2 garlic cloves, minced
1 medium carrot, diced
1 celery stalk, diced (optional)
¾ cup dry brown or green lentils (rinsed)
4 cups low-sodium vegetable broth or water
½ tsp cumin
½ tsp dried oregano
¼ tsp turmeric (optional for warmth & color)
Salt & pepper to taste
2 cups baby spinach or chopped kale
Juice of ½–1 lemon (to taste)
Optional: chopped parsley or dill for garnish
Optional: crumbled feta or a swirl of Greek yogurt to serve
Instructions
1. Sauté aromatics:
Heat olive oil in a soup pot over medium heat. Add onion, garlic, carrot, and celery. Cook for 5–7 minutes until softened.
2. Add lentils & spices:
Stir in lentils, cumin, oregano, turmeric, salt, and pepper. Toast for 1–2 minutes to bloom the spices.
3. Simmer:
Add broth or water. Bring to a boil, then lower heat and simmer uncovered for 25–30 minutes until lentils are tender.
4. Add greens & lemon:
Stir in spinach (or kale) and lemon juice. Cook for another 2–3 minutes until greens are wilted and bright.
5. Finish & serve:
Taste and adjust lemon/salt as needed. Ladle into bowls and top with herbs, feta, or yogurt if desired.
Tips
Want it thicker? Mash some of the lentils with a spoon or blend 1 cup of the soup.
For more bulk: Stir in cooked quinoa, orzo, or bulgur at the end.
Want spice? Add a pinch of crushed red pepper or harissa.
❓ Frequently asked questions FAQ
Can I use canned lentils?
Yes, reduce simmer time to 10–15 minutes and use 2 cups drained cooked lentils.
How long does it keep?
Up to 5 days in the fridge, or freeze for 2 months.
Can I add protein?
Shredded chicken or chickpeas both work beautifully.
Nutrition information
Calories: 240
Protein: 13g
Fat: 8g
Carbs: 30g
Fiber: 10g