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Mediterranean Recipe for Stroke Prevention and Well-being

Spicy Lentil Soup With Spinach

Healthy food

Spicy Lentil Soup With Spinach

The secret to this spicy lentil soup recipe is in the bold aromatics and warm Mediterranean spices. And don’t omit the lime juice; it will brighten the soup and pull the flavors together in the best way possible. Use a bag of frozen spinach, no need to thaw ahead of time. And forthe lentils, I recommend green, black, or small brown lentils.


  • 1 large yellow onion, finely chopped

  • 1 large garlic clove, chopped

  • salt and black pepper

  • 1 ½ teaspoon ground coriander

  • 1 ½ teaspoon ground cumin

  • 1 ½ teaspoon sumac

  • 1 ½ teaspoon crushed red peppers

  • 2 teaspoon dried mint flakes

  • Pinch of sugar

  • 1 tablespoon flour

  • 6 cups low-sodium vegetable broth

  • 3 cups water, more if needed

  • 12 ounces frozen cut leaf spinach, no need to thaw

  • 1 ½ cups green lentils or small brown lentils, rinsed

  • 1 lime, juice of

  • 2 cups chopped flat leaf parsley


  1. In a large ceramic or cast iron pot, heat 2 tablespoon olive oil. Add the chopped onions and sautee until golden brown. Add the garlic, all the spices, dried mint, sugar and flour. Cook for about 2 minutes on medium heat stirring regularly.

  2. Now add the broth and water. Raise the heat to high and bring the liquid to a rolling boil; add the frozen spinach and the lentils. Cook for 5 minutes on high heat then reduce the heat to medium-low. Cover and cook for 20 minutes or until the lentils are fully cooked to tender. (Partway through cooking, check the liquid levels, and if you need to add a little bit of hot water.)

  3. Once the lentils are fully cooked, stir in the lime juice and chopped parsley. Remove from the heat and let sit covered for 5 minutes or so. Serve hot with pita bread or your favorite rustic Italian bread.

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