Mediterranean Lentil & Spinach Stew: A Bowl Full of Comfort and History

Some recipes taste good, and some recipes tell stories. This one does both. Every time I make this Mediterranean Lentil & Spinach Stew, I think about how many hands—through how many centuries—have stirred some version of this dish.

From the bustling kitchens of Levantine grandmothers, to simple village meals eaten on worn wooden tables, lentil stews like this are a staple of comfort and survival across the Mediterranean world. They show up in history, in Scripture, and in nearly every culture touched by olive trees and warm winds.

It’s a dish made from humble, inexpensive ingredients, but its flavor feels like a celebration—proof that you don’t need luxury to make something deeply satisfying.

Ingredients with a Story

This isn’t just healthy food—it’s ancestral food. Each ingredient has roots in ancient kitchens:

• Lentils: One of the oldest cultivated crops, mentioned in several of our most ancient texts.

• Spinach: Introduced to the Mediterranean from ancient Persia, treasured for its iron and freshness.

• Tomatoes and garlic: Not quite ancient, but now essential to Mediterranean flavor.

• Cumin and paprika: Spices that traveled along trade routes, carrying warmth and depth.

• Olive oil: Liquid gold, the backbone of Mediterranean cooking.

My Version: Balanced, Flavorful, and Anti-Inflammatory

This is the version I make when I want something warming, nutritious, and easy enough for a weeknight—with plenty of leftovers for tomorrow’s lunch.

Ingredients:

• 2 tablespoons extra virgin olive oil

• 1 yellow onion, diced

• 3 cloves garlic, minced

• 1 teaspoon cumin

• 1 teaspoon paprika

• 1 cup brown or green lentils, rinsed

• 1 can (14 oz) fire-roasted tomatoes

• 4 cups vegetable broth (or water + bouillon)

• 4 cups fresh spinach

• Salt and pepper to taste

• Fresh lemon wedges for serving

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, cooking until soft.

2. Stir in the cumin and paprika, toasting the spices for a minute until fragrant.

3. Add the lentils, tomatoes, and broth. Bring to a boil, then lower to a simmer and cook until the lentils are tender (about 25-30 minutes).

4. Stir in the fresh spinach and cook until just wilted.

5. Taste and season with salt, pepper, and a squeeze of fresh lemon.

Serving Ideas

This stew stands alone as a hearty bowl, but you can also:

• Serve it with warm flatbread.

• Top with a dollop of Greek yogurt for creaminess.

• Add fresh herbs like parsley or mint for brightness.

What Diets Does This Fit?

This stew checks a lot of boxes:

• Vegan & Vegetarian (plant-based goodness)

• Anti-Inflammatory (full of fiber, greens, and spices that support lower inflammation)

• Mediterranean Diet (a textbook example)

• Gluten-Free (naturally!)

Want more recipes that feed both body and soul? Follow Good Food, Real Life for weekly ideas straight from my kitchen.