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Mediterranean Lentil and Spinach Stew (Vegan, One-pot)

Mediterranean Lentil and Spinach Stew

Name: Mediterranean Lentil and Spinach Stew (Vegan, One-pot)
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 10 oz. 300g fresh spinach; 2 cups small brown lentils (rinsed and prepared); ½ cup extra virgin olive oil; 1 large onion (finely chopped); 2-3 large garlic cloves (chopped); 1 ½ teaspoons ground cumin; 1 ½ teaspoons crushed red peppers (we used Nora peppers); 1 teaspoon freshly chopped chili (for some spice); 6 cups vegetable stock; 2 lemons; 2 cups chopped flat-leaf parsley; Salt and black pepper (for seasoning); Breadcrumbs (optional)

(Easy-to-make, Vegan One-Pot Main Recipe)

Written By: Byron | January 25, 2023

A large bowl of Mediterranean Lentil and Spinach stew

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Mediterranean lentil and spinach stew (Lentejas con Espinacas) is a classic winter recipe that combines lentils with fresh leafy spinach plus plenty of spices to create a filling, full-flavored stew that can be prepared in under 30 minutes.

Add some fresh chili and you’ve got a delicious spiced stew that is the perfect warming meal when the weather cools. This easy-to-make recipe makes 6 servings and is ideal for big-batch cooking or for midweek meal prepping.

Serving:

4-6 servings

Ready in:

30-minutes

Skill level:

Easy

Serve with:

Fresh bread

ingredients used to make Mediterranean lentil and spinach stew are laid out on a wooden counter top.

Ingredients you’ll need

10oz. (300g) fresh spinach
2 cups small brown lentils, rinsed and prepared
½ cup extra virgin olive oil
1 large onion, finely chopped
2-3 large garlic cloves, chopped
1 ½ teaspoons ground cumin
1 ½ teaspoons crushed red peppers (we used Nora peppers)
1 teaspoon freshly chopped chili (for some spice)
6 cups vegetable stock
2 lemons
2 cups chopped flat-leaf parsley
Salt and black pepper (for seasoning)
Breadcrumbs (optional)

Equipment needed

1 large pot (12-inch/30cm) with deep sides at least 4 inches/10cm.

Watch step-by-step recipe video

If you’re looking for this recipe’s video and many other great recipe ideas, why not check out our Spanish Radish YouTube Channel? We’ve got everything from quick and easy tapas recipes, delicious main meals, and incredible Spanish dessert options too.

Mediterranean lentil stew

The cooler months are the perfect time for simmering down rich and warming one-pot stews and this vegan-friendly lentil and spinach stew is the perfect winter meal. It’s quick and easy to make, can be made in advance, and is a full-flavored filling meal for 4-6 people.

Why you’ll love this recipe

Easy to make
Budget-friendly ingredients
Quick to make, 30-minute recipe
Filling and full-flavored
Vegan/vegetarian
One-Pot recipe
Warming winter recipe

Where does Lentejas con Espinacas come from?

Lentils and Spinach is a winning combination that has variations of the recipe all over the world. Lentils are used extensively in Indian and Middle Eastern cuisine and they are considered a significant ingredient in the Mediterranean diet.

Here in Spain, the recipe (receta) is called ‘Lentejas con Espinacas’ and is a popular winter meal, always served with plenty of freshly baked bread.

Make-ahead stew and meal prepping

The beauty of stews is the flavors intensify with time, so your lentil and spinach stew will taste even better the next day. This makes it perfect for big-batch cooking or meal prepping. It can be easily frozen or stored in the fridge for quick and easy weekday meals.

Mediterranean lentil and spinach stew will keep for 3-4 days in an airtight container in the fridge or up to 3 months when frozen.

A bowl of lentil stew sits beside a bread bboard with some sliced bread.

Best lentils to use

We use small dried brown lentils for this recipe and it works great. They’re super easy to find in any grocery store and don’t take long to prepare (more on how to prepare dried lentils below).

Any small lentil will work fine — experiment with white lentils, green, brown, orange, or yellow lentils to get some color into the recipe!

Canned or dried lentils

We used dried lentils for this recipe. They are super cheap and easy to prepare. Take note that they do require some extra cooking and prep time before they are ready to be cooked with. If you’re short on time, canned lentils also work fine.

How to prepare dried lentils for cooking

Dried lentils need to be cooked before they can be used in recipes. Fortunately, preparing lentils is super easy and only takes around 30 minutes. This can be more for larger lentils so check the packaging for time specifications.

First, add around 4 cups of water and bring it to a boil. Meanwhile, rinse your lentils in some fresh water and add them to the boiling water.
Stir through and reduce heat to medium. Simmer lentils for around 20-25 minutes uncovered.
Remove from the heat, and drain off any excess water.
That’s it, you’re ready to cook with your prepared lentils.

Fresh or frozen Spinach

Both work just fine. We use fresh in this recipe but it depends on how easy it is to source fresh spinach and the time of year. If you’re using frozen spinach, thaw it first and remove any of the excess liquid before cooking with it (you can add the liquid to the vegetable stock).

Nutrition facts

Serving size: 180g
Servings: 6
Amount per serving
Calories	294
% Daily Value*
Total Fat 18g	23%
Saturated Fat 2.5g	13%
Cholesterol 0mg	0%
Sodium 108mg	5%
Total Carbohydrate 26g	9%
Dietary Fiber 6.6g	24%
Total Sugars 2.7g
Protein 10.6g
Vitamin D 0mcg	0%
Calcium 99mg	8%
Iron 3mg	18%
Potassium 487mg	10%
The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day* is used for general nutrition advice.

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