This oil-free Mediterranean green lentil soup with spinach makes a delicious, healthy meal. With simple ingredients and basic spices, you want this plant-based vegan recipe.
You’ll Love this Plant-Based Oil-Free Recipe!
You’ll love this plant-based Mediterranean Lentil Soup with Spinach recipe! It is:
- Full of delicious Mediterranean Flavor
- Easy to make with simple ingredients
- Hearty and Satisfying
- Budget-Friendly
- Freezer-Friendly
Lentils: A Healthy Source of Plant-Based Protein and Fiber
Lentils are full of healthy, plant-based nutrition. They are a great source of vegan protein with about 18g per cup. Plus, lentils have heart-healthy fiber and other key nutrients like Iron, Folate, Magnesium, vitamin B6, and Thiamin. In addition, lentils are a source of plant compounds called phytochemicals. These protect your body from chronic diseases like type-2 diabetes and heart disease.
Lentils: Full of Antioxidants
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Chef Katie’s Plant-Based Cooking Tips:
Freezer- Friendly: This recipe is incredibly freezer-friendly. Make a big batch and freeze in smaller containers for easy meals in the future.
Get Your Greens: Baby spinach is added to this recipe for green color and subtle sweet flavor. However, you Get Your Greens with other leafy greens. Baby arugula, baby kale, and chard would work well.
Green Lentil Alternatives: If you can’t find dried green lentils, you can substitute with brown or black lentils. You can also a hearty whole grain like farro, barley, or quinoa.
Quicker Cooking Time: To reduce the cooking time, use canned lentils instead of dried. Use either brown, black, or green canned lentils. Drain and rinse thoroughly before adding to the soup. Add to the soup at the same time in the cooking process. You’ll only need to simmer the soup 10 minutes before adding in the spinach.
Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe skips oil and uses parchment paper to keep the bars from sticking to the pan. This makes a healthy, low-calorie recipe.
Simple ingredients like celery, onion, carrot, and red bell pepper flavor this Mediterranean Lentil Soup 
Simple spices like thyme, garlic, and bay leaves flavor this delicious plant-based soup. 
Green lentils are a heart-healthy base for this satisfying plant-based stew. 
Veggie Bouillon cubes are convenient for delicious, oil-free flavor 
This simple Mediterranean Lentil Stew makes a hearty, satisfying meal 
Simmer the green lentils until tender, about 30 minutes. 
Mediterranean Lentil Soup – Healthy, Plant-Based, Oil-Free, Gluten-Free Vegan Recipe from Plants-Rule
Heart-Healthy Mediterranean Lentil Soup with Spinach
- Ready in: 45 minutes
- Makes: 4 cups
- Servings: 2
If you love this recipe, you’ll also love: Middle Eastern Green Lentil Stew with Potatoes, Simple Plant-Based Tomato and White Bean Vegetable Soup, Big ‘Ole Italian Chickpea Salad, and Spinach Basil “Get your Greens” Hummus.
Print Recipe
Middle Eastern Yellow Lentil Soup
Ingredients
- 1 onion diced
- 2 carrots peeled and diced
- 1 Russet potato peeled and diced
- 1 cup split yellow lentils
- 5 cups water or low-sodium vegetable stock
- 2 teaspoons Bebir chili powder
- 2 teaspoons cumin
- 1 teaspoon paprika
- 1/2 teaspoon ground turmeric
- Pinch cayenne pepper optional
- 1 teaspoons salt
- ½ teaspoon ground black pepper
Instructions
- To make the soup: In a large pot, combine the onions and carrots with 1/4 cup of water. Cover and cook until the onions start to soften, about 5 minutes.
- Add the remaining ingredients through cayenne pepper (potato, lentils, vegetable stock, chili powder, cumin, paprika, turmeric, and cayenne). Cover and bring to a boil. Reduce to simmer.
- Simmer until the lentils and potatoes are soft, 20-30 minutes.
- Using an immersion blender or stand blender, puree the soup until smooth. Season with salt and pepper.
- Enjoy!
Notes
Makes: 4 cups
Servings: 2
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 2.0 | |
| Amount Per Serving | |
| calories 260 | |
| % Daily Value * | |
| Total Fat 1 g | 1 % |
| Saturated Fat 0 g | 1 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 1588 mg | 66 % |
| Potassium 1039 mg | 30 % |
| Total Carbohydrate 49 g | 16 % |
| Dietary Fiber 10 g | 41 % |
| Sugars 10 g | |
| Protein 15 g | 30 % |
| Vitamin A | 221 % |
| Vitamin C | 75 % |
| Calcium | 27 % |
| Iron | 30 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Edward & Sons Garden Veggie Bouillon Cubes, 2.9 Ounce Boxes (Pack of 12)
- Arrowhead Mills Organic Green Lentils, 16 oz. Bag (Pack of 6)
- Gel Spice Turkish Bay Leaves,Commercial Kitchen Size – 8.5 OZ
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But that sodium content! Make your own stock and eliminate those bouillon cubes.
Good point. Always a good idea to be mindful of sodium and making your own veggie stock is the best way to cut out salt.