Mediterranean Lentil and Spinach Soup

This hearty lentil soup gets its bright flavor from fresh tomatoes and wilted spinach. A colorful array of chopped celery, onion, carrots, and squash add loads of dimension to this easy soup, which is light enough for warm days but nourishing enough for chilly nights.

By Carla Christian, RD, LD,


  • 32 ounces low-sodium vegetable broth
  • 1 cup brown or green lentils, rinsed and drained
  • 1 medium onion, chopped (1 cup)
  • 2 stalks celery, chopped (½ cup)
  • 1 carrot, chopped (½ cup)
  • 3 cloves garlic, minced
  • 1 green zucchini or yellow squash, cut into ½-inch pieces
  • 1 teaspoon ground cumin
  • 1 teaspoon fresh oregano, snipped
  • 2 medium tomatoes, chopped (2 cups)
  • Sea salt and freshly ground black pepper, to taste
  • 4 cups fresh baby spinach


  • In a 6-qt. Dutch oven combine the first six ingredients (through garlic) and 1 cup water. Bring to boiling over medium-high; reduce heat. Simmer, covered, 25 to 30 minutes or just until lentils are tender.
  • Stir in squash, cumin, and oregano. Simmer, uncovered, 10 minutes more or until squash is tender. Stir in tomatoes; heat through. Season with salt and pepper. Remove from heat. Before serving, stir in spinach.

Comments (39)

(5 from 28 votes)

Recipe Rating

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Steph Ramos

Wow amazing!!

Rachel T

I just made this last night and it turned out great. I added 6 canned artichoke hearts (sliced into 4), 2 tbsp of capers, and 2 tbsp hot paprika paste, and it had the perfect kick of heat and flavor with all of the other ingredients. I'll be making this recipe over and over for years.


Delicious! Added chickpea miso and red pepper flakes. Will definitely make this one again!

Carol R Salyers

Mine was way too bland. I didn't have fresh oregano so I used dried. It was OK but I would have to play with the spices on this one. I added about a cup of diced potatoes to mine. I'm probably not a good one to judge because I like spicey foods!

Joanne Ciasulli

Love this soup. I added extra cumin and sage and paprika. Delicious! I also roast potatoes on the side to add, sweet potato and baking potatoes. Can’t go wrong with this soup.

Joanne Ciasulli

Loved this recipe. Added sage and paprika. So hearty and delicious!


Nice and hearty lentils soup recipe. Definitely needs more cumin than the recipe calls for, and works great to add plenty of the other traditional Mediterranean spices (sage, paprika, etc). I also added fresh lime juice at the end which adds a pleasant zing.

Sallyanne Young

I made this tonight and it’s very good but needs more spices. Any recommendations of what to add??


This sounds so good! Even better, I actually have nearly all the ingredients! I'm not sure about regular tomatoes, but there's a bag of yellow-orange cherry tomatoes from my fiance's garden just waiting for a recipe, and I may have to substitute kale, callaloo, or Malabar 'spinach' for the regular spinach. (I'm not sure what he's got in the freezer, or is most pickable now.) I won't tweak it more than that until I make it the second time By the way, why are people asking for a copy of this recipe? I found those comments on the page right below the recipe itself. Is it not that way for all readers? I would think someone could print it out, save it to their computer, or even hand-copy it onto a recipe card or piece of paper.


Simple to make and mighty tasty!

Michele Gray

Love this soup ❣️❣️ Best ever Did use tinned butterbeans instead of lentils as didn't have any and then swapped spinach for kale and chard freshly picked off my allotment !! Delicious

Susan OConnell

This is the best autumn / winter soup

Joanne Colombo

I would love a copy of these recipe.

Whizzy Johnson

Delicious, hearty and made a double batch! Can you freeze this?


Love love love this soup. So easy to add any veggie and also love it’s a complete nutritious meal and very quick and easy to make.


I would like a copy of this recipe


Not a cumin lover. Can it be left out?

Cumin Queen

It cannot, Jackie. You must follow the recipe exactly or the universe will implode.


It's soup. Adjust it (and anything you cook) to your liking. Of course, it can be left out.

Rachel Cardinal

Made this on the week-end and enjoyed as well. My spouse did not like the cumin so next time I will need to replace it with something else. Any suggestions?


Coriander could work. Or thyme and rosemary.


Made this for the first time tonight and loved it! Hubby doesn’t like celery, squash or tomatoes in soups so I separated 1/3 or so of soup into separate pan & finished the recipe for myself with everything except the celery. I cut it and ate the pieces along with my soup in place of crackers. Fresh celery really complements lentil soups! Hubby enjoyed his portion, too. I’ll make this one again.


This is good. I did add lemon and lemon zest to mine. I also added a few


Loved it. Next time, I will decrease amount of cumin though. Quick, easy, tasty!

Ashley S.

Very good and comes together quickly. Thanks!


Delicious and so easy!! Thank you!!


This was delicious. I also added some diced potatoes.


Amazing! I also added chili flakes, lemon zest and a bit of lemon juice. Very bright and yummy!


Delicious and easy to make!


Delicious light and yet filling soup. I jazzed mine up a titch with a pinch of red pepper flakes and the zest and juice of one lemon.


How many calories per serving?


no need to count calories on such a wonderful soup =)

Missy Benton

Absolutely wonderful! I’m so glad I made a lot of it!


Looks delicious. Making your Mediterranean Lentil and spinach soup this week.


Delicious! Thanks for the recipe!

Cornelia Roden

It’s on my dinner menu tonight.


Love lentils


Love this soup! Nutritious and low fat.

Donita Wright

Truly delicious.

About the Author

Headshot of Carla Christian, RD, LD

About the Author

Carla Christian, RD, LD

Carla Christian received her associate’s degree in culinary arts from the Culinary Institute of America in 2006 and her bachelor’s degree in dietetics from Michigan State University in 2009. She finished her dietetic internship from the University of Nebraska Medical Center in 2010 and is a former chef in the Better Homes and Gardens® Test Kitchen. Find her on LinkedIn. Photo by Jason Donnelly.

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