Mediterranean Red Lentil Soup with Spinach
Mediterranean Red Lentil Soup with Spinach
Creamy red lentils, wilted spinach and warm spices in a lemony one-pot soup — 20g of plant protein per bowl, ready in 40 minutes
This Mediterranean red lentil soup is the weeknight hero your rotation has been missing. Red lentils melt into the creamiest broth with zero cream, warm spices build deep flavor in minutes, and fresh spinach wilts in at the end for color and iron.
One pot, 40 minutes, and 20 g of plant protein per bowl with 10 g of fiber. Naturally vegan and gluten-free, and it freezes like a dream.
Why you'll love this soup
- 20g plant protein and 10g fiber per bowl — genuinely filling
- Creamy with zero cream — the red lentils do all the work
- One pot, ready in 40 minutes, mostly hands-off
- Anti-inflammatory lineup: turmeric, cumin, olive oil, spinach
- Naturally vegan and gluten-free, budget-friendly
- Freezer champion — batch it and thank yourself later
Health notes
- Red lentils: 20g of protein and 10g of fiber per bowl — the most protein-packed lentil.
- Turmeric & black pepper: Curcumin plus piperine — the classic absorption-boosting pair.
- Spinach: Iron, folate and vitamin K, wilted in gently so it stays bright.
- Olive oil: Extra-virgin olive oil is a cornerstone of the Mediterranean diet for heart health.
- Lemon: Fresh juice at the end brightens everything, and its vitamin C helps absorb the iron from the lentils and spinach.
Key element — blend only half the pot
After simmering, blend about half the soup and leave the rest whole. Half-blended gives a creamy body with real texture — fully blended turns to baby food, and unblended stays thin and watery.
Ingredients
Soup
- 2 Tbsp extra-virgin olive oil
- 1 large onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cloves garlic, minced
- 2 Tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp ground turmeric
- ½ tsp smoked paprika
- ¼ tsp red pepper flakes
- ½ tsp black pepper
- 1½ cups red lentils, rinsed and drained
- 4 cups vegetable broth
- 1 tsp salt, plus more to taste
Finish
- 3 cups fresh baby spinach
- Juice of 1 lemon
- Extra-virgin olive oil, for drizzling
- Extra red pepper flakes, for serving
Swaps
- Brown or green lentils: They work but take 35–40 minutes and never turn as creamy — red is best here.
- No spinach: Use chopped kale, simmered 5 minutes longer, or frozen spinach stirred in at the end.
- Coconut version: Swap 1 cup of broth for light coconut milk for a richer soup.
- More protein: Stir in a can of white beans with the spinach.
Instructions
| 1 | Sweat the vegetables. Heat the olive oil in a large pot over medium heat. Add the onion, carrots and celery with a pinch of salt and cook 6–8 minutes, stirring often, until soft. Add the garlic and cook 1 minute more. |
| 2 | Bloom the spices. Stir in the tomato paste, cumin, turmeric, smoked paprika, red pepper flakes and black pepper. Cook 60 seconds, stirring constantly, until the paste darkens and the spices smell fragrant. |
| 3 | Add lentils and broth. Stir in the rinsed red lentils, vegetable broth and salt. Bring to a gentle boil, then lower the heat to a steady simmer. |
| 4 | Simmer. Cook uncovered 22–25 minutes, stirring occasionally, until the lentils have broken down and the soup looks creamy. It will thicken more as it sits. |
| 5 | Blend half. Use an immersion blender to blend about half the pot — 4–5 short pulses — leaving plenty of whole lentils and vegetables for texture. |
| 6 | Finish and serve. Stir in the spinach and cook 2 minutes until just wilted. Off the heat, stir in the lemon juice and taste for salt. Ladle into bowls, drizzle with olive oil, and top with red pepper flakes. |
Pro tips
- Rinse red lentils well — the dusty starch on the surface makes the soup gummy if you skip it.
- Resist the urge to blend it all; the half-whole texture is what makes this soup special.
- It thickens a lot as it cools — thin leftovers with a splash of broth when reheating.
- Lemon goes in off the heat so its brightness stays fresh and zingy.
- Taste for salt after the lemon — the acid changes the balance more than you expect.
Nutrition
| Nutrient | Per bowl |
|---|---|
| Calories | 370 |
| Protein | 20g |
| Net carbohydrates | 46g |
| Total carbohydrates | 56g |
| Fiber | 10g |
| Total fat | 8g |
| Sodium | 520mg |
Estimates based on 1½ cups dry red lentils, olive oil, vegetables and vegetable broth. Exact macros vary with brands.
Variations
Creamy coconut
Swap 1 cup of the broth for light coconut milk and finish with cilantro instead of parsley.
Harissa heat
Stir 1–2 Tbsp harissa paste in with the tomato paste for a smoky North African version.
Moroccan-spiced
Add 1 tsp cinnamon and ½ tsp ground ginger with the other spices, and finish with raisins and almonds.
Kale & white bean
Add a can of white beans and swap the spinach for chopped kale — simmer the kale 5 minutes before blending.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 5 days | Thickens as it sits — loosen with broth when reheating |
| Freezer | Up to 3 months | One of the best freezer soups; thaw overnight in the fridge |
| Reheating | — | Warm gently on the stove with a splash of broth; finish with fresh lemon |
FAQ
Test your knowledge
5 quick questions about this red lentil soup
1. Protein per bowl?
2. Net carbs per bowl?
3. How long does the whole recipe take?
4. What is the key blending step?
5. When does the lemon juice go in?
Frequently asked questions
How long does it take to make Mediterranean Red Lentil Soup with Spinach?
About 40 minutes in total: 10 minutes of prep and 30 minutes of cooking.
How should I store leftovers?
One of the best freezer soups — up to 3 months.
Can I make substitutions in this recipe?
Coconut version: Swap 1 cup of broth for light coconut milk for a richer soup.
How many servings does this recipe make?
It makes 4 servings.
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