Mediterranean Tomato Lentil Soup with Spinach Kalamata

Nutriscore Rating: 79/100

Savor the vibrant, hearty flavors of Mediterranean cuisine with this Mediterranean Tomato Lentil Soup with Spinach Kalamata. Packed with protein-rich lentils, tender baby spinach, and briny Kalamata olives, this comforting soup is infused with warming spices like cumin, smoked paprika, and oregano for a depth of flavor that will transport your taste buds. A base of crushed tomatoes and vegetable broth creates a rich, savory broth, while a splash of fresh lemon juice adds a bright finish. Ready in under an hour, this one-pot recipe is perfect for meal prep or weeknight dinners. Serve it garnished with fresh parsley for an extra pop of color and freshness—healthy, delicious, and incredibly satisfying!

Recipe Information

• Prep Time: 15 min
• Cook Time: 40 min
• Total Time: 55 min
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

17 items

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 1 medium carrot, diced
• 1 medium celery stalk, diced
• 4 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 28 ounces canned crushed tomatoes
• 6 cups vegetable broth
• 1 cup dry lentils, rinsed
• 5 cups baby spinach
• 1 cup Kalamata olives, pitted and sliced
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional for garnish)

📝 Instructions

8 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the diced onion, carrot, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.

3. Add the minced garlic, cumin, smoked paprika, and oregano. Cook for 1-2 minutes, stirring constantly, until the spices are fragrant.

4. Stir in the crushed tomatoes, vegetable broth, and lentils. Bring the mixture to a boil.

5. Reduce the heat to a simmer, cover the pot, and let the soup cook for 25-30 minutes, or until the lentils are tender.

6. Add the baby spinach, sliced Kalamata olives, lemon juice, salt, and black pepper. Stir well and cook for an additional 3-5 minutes until the spinach is wilted.

7. Taste and adjust seasoning as needed.

8. Ladle the soup into bowls, garnish with chopped fresh parsley if desired, and serve warm.

Nutrition Facts

1 serving (505.7g)

Calories		279
% Daily Value*
Total Fat		12.1 g	16%
	Saturated Fat	2.0 g	10%
	Polyunsaturated Fat	0.5 g
Cholesterol		0 mg	0%
Sodium		1434 mg	62%
Total Carbohydrate		35.9 g	13%
	Dietary Fiber	10.1 g	36%
	Total Sugars	11.1 g
Protein		10.1 g	20%
Vitamin D		0.0 mcg	0%
Calcium		126 mg	10%
Iron		5.1 mg	28%
Potassium		970 mg	21%

*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.

Source of Calories

Fat: 647 cal (37.0%%)

Protein: 238 cal (13.6%%)

Carbs: 861 cal (49.3%%)