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Mediterranean Spicy Lentil Soup with Spinach

Mediterranean Spicy Lentil Soup with Spinach - recipe card
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This hearty Mediterranean lentil soup combines protein-rich brown lentils with fiery harissa, cumin, and smoked paprika for a deeply satisfying bowl. Fresh spinach wilts into the broth at the end, adding vibrant color and nutrients, while a bright squeeze of lemon lifts the earthy spices. It’s naturally vegan, gluten-free, and perfect for meal prep.

Ingredients

Scale
  • 2 tablespoons extra-virgin olive oil
  • 1 large yellow onion (about 1 cup), finely diced
  • 2 medium carrots (about 1 cup), peeled and diced into 1/4-inch pieces
  • 2 celery stalks (about 1/2 cup), diced into 1/4-inch pieces
  • 4 garlic cloves, minced (about 1 tablespoon)
  • 1 tablespoon tomato paste
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon cayenne pepper (optional, for extra heat)
  • 1 to 2 tablespoons harissa paste, to taste
  • 1 cup dried brown or green lentils, rinsed and picked over
  • 1 can (14.5 oz) diced tomatoes, with their juices
  • 6 cups low-sodium vegetable broth
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon freshly ground black pepper
  • 5 oz baby spinach, roughly chopped if leaves are large
  • 2 tablespoons fresh lemon juice (from 1 lemon), plus lemon wedges for serving
  • 1/4 cup fresh flat-leaf parsley, chopped (optional, for garnish)
  • 1/4 cup fresh mint, chopped (optional, for garnish)

Instructions

  1. Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat until it shimmers, about 1 minute. Add the diced onion, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened and the onion is translucent, 6 to 8 minutes. Avoid browning; if the vegetables start to stick, reduce the heat to medium-low.
  2. Add the minced garlic and cook, stirring constantly, until fragrant, about 30 seconds. Stir in the tomato paste, cumin, smoked paprika, coriander, cinnamon, and cayenne (if using). Cook for 1 minute, stirring, until the spices darken slightly and become aromatic. This step blooms the spices and deepens the soup’s flavor.
  3. Stir in the harissa paste (start with 1 tablespoon for moderate heat) and cook for 30 seconds. Add the rinsed lentils, diced tomatoes with their juices, vegetable broth, kosher salt, and black pepper. Stir to combine, scraping up any browned bits from the bottom of the pot.
  4. Increase the heat to high and bring the soup to a boil. Then reduce the heat to low, cover, and simmer gently, stirring occasionally, until the lentils are tender but still hold their shape, 30 to 35 minutes. Taste a lentil; it should be soft with no chalky center. If the soup becomes too thick, add up to 1 cup of additional broth or water.
  5. Stir in the baby spinach in handfuls, letting each addition wilt before adding the next. Cook until the spinach is fully wilted and bright green, about 2 minutes. Do not overcook, or the spinach will lose its vibrant color and turn mushy.
  6. Turn off the heat and stir in the fresh lemon juice. Taste and adjust seasoning: add more salt if needed, more harissa for heat, or more lemon for brightness. The soup should be well-balanced with a gentle spicy kick.
  7. Ladle the soup into bowls. Garnish with chopped parsley and mint, if desired, and serve with lemon wedges on the side. This soup pairs well with warm pita bread or a simple green salad.
  8. For an oven alternative: After step 4, transfer the soup to a Dutch oven with a lid and bake at 350°F (177°C) for 25 to 30 minutes, until lentils are tender. Then proceed with steps 5 and 6 on the stovetop.

Notes

Storage: Cool leftover soup completely, then transfer to an airtight container. Refrigerate for up to 4 days. The soup thickens as it sits; thin with a splash of vegetable broth or water when reheating. Freezing: Ladle into freezer-safe containers, leaving 1 inch of headspace, and freeze for up to 3 months. Thaw overnight in the refrigerator. Reheating: Warm on the stovetop over medium-low heat, stirring occasionally, until heated through, about 5 to 7 minutes. Alternatively, microwave in a covered bowl on high, stirring every minute, until hot. Do not boil vigorously, as it can toughen the lentils. Adjust consistency with additional broth if needed. For a spicier version, add extra harissa or a pinch of red pepper flakes at the table.

Nutrition

Keywords: Mediterranean lentil soup, spicy lentil soup, vegan lentil soup, spinach lentil soup, harissa soup, healthy soup recipe, gluten-free soup, one-pot soup, plant-based dinner, Middle Eastern soup, high-protein soup, easy weeknight soup

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