Mediterranean Lentil Soup with Spinach
Warm, hearty, and packed with vibrant flavors, this Mediterranean Lentil Soup with Spinach is the ultimate comfort food that’s both nutritious and satisfying. Bursting with protein-rich lentils, tender spinach, and a medley of aromatic vegetables, this soup is seasoned with smoky paprika, earthy cumin, and zesty oregano for a delightful Mediterranean twist. A squeeze of fresh lemon juice at the end adds a bright, tangy finish, perfectly balancing the warm spices. Ready in under an hour, this one-pot wonder is both vegan and gluten-free, making it an ideal weeknight dinner or meal-prep option. Serve it with crusty bread or a sprinkle of fresh parsley for added flavor and texture!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 1.5 cups dried brown or green lentils, rinsed
- 1 15-ounce can canned diced tomatoes (with juices)
- 6 cups vegetable broth
- 1 leaf bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 0.5 teaspoon smoked paprika
- 4 cups fresh spinach, roughly chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, diced carrots, and diced celery. Cook for an additional 5 minutes, stirring occasionally.
Add the rinsed lentils, canned diced tomatoes with their juices, vegetable broth, bay leaf, oregano, cumin, and smoked paprika. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 25-30 minutes, or until the lentils are tender.
Remove and discard the bay leaf. Stir in the chopped spinach and cook for 2-3 minutes, just until wilted.
Season the soup with salt, black pepper, and lemon juice to taste.
Ladle the soup into bowls and garnish with freshly chopped parsley if desired.
Serve warm and enjoy!
Nutrition Facts
Calories |
239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.0 g | 9% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1073 mg | 47% | |
| Total Carbohydrate | 35.6 g | 13% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 9.4 g | ||
| Protein | 11.2 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 124 mg | 10% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1145 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
