Mediterranean Lentil & Spinach Stew (Easy, Vegan, Anti-Inflammatory)



Some recipes just feed you. Others feel like they remember something for you. This stew does both. It carries the warmth of ancient kitchens and the simplicity of real food that knows how to comfort. I make it when I want a meal that’s more than filling—it’s grounding. The kind of dish that tastes like it could have been made by a grandmother a thousand miles and a hundred years away—and somehow still ends up in my bowl.

This Mediterranean Lentil & Spinach Stew is warm, hearty, and full of history. Made with simple ingredients like lentils, olive oil, and fresh greens, it’s a naturally vegan, anti-inflammatory comfort food you’ll return to all year long.

Jump to:

Why You'll Love This Recipe

  • Nourishing and cozy – protein-packed lentils and vibrant spinach make this deeply satisfying.

  • Anti-inflammatory – loaded with fiber, antioxidants, and warming spices.

  • Budget-friendly – made from pantry staples.

  • Historically rooted – inspired by centuries of Mediterranean tradition.

Ingredients with a Story

This isn’t just healthy food—it’s ancestral food. Each ingredient connects us to generations of cooks before us:

  • Lentils: Among the world’s oldest cultivated crops. Rich in protein and fiber.

  • Spinach: A Mediterranean green with Persian origins, high in iron and freshness.

  • Tomatoes & Garlic: Staples of Mediterranean cooking with immunity-boosting benefits.

  • Cumin & Paprika: Ancient trade route spices bringing warmth and depth.

  • Olive Oil: The liquid gold of the region, rich in healthy fats.

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 olive oil in a large pot over medium heat. Sauté the onion and garlic until soft.

  2. Stir in cumin and paprika; toast for 1 minute.

  3. Add lentils, tomatoes, and broth. Bring to a boil, then reduce to simmer for 25–30 minutes.

  4. Stir in spinach and cook until wilted.

  5. Season to taste with salt, pepper, and lemon juice.

Serving Ideas

  • Pair with warm pita or flatbread.

  • Top with Greek yogurt or dairy-free alternative.

  • Sprinkle with fresh parsley or mint for brightness.

What Diets Does This Fit?

  • Vegan & Vegetarian

  • Anti-Inflammatory

  • Mediterranean Diet

  • Gluten-Free

A Final Note

This Mediterranean Lentil & Spinach Stew isn’t just nourishing—it’s grounding. It’s the kind of meal that welcomes you home after a long day, fills your kitchen with warmth, and leaves you feeling truly fed.

Want more recipes that feed both body and soul? Subscribe to Good Food, Real Life and explore our Ko-Fi store for downloadable kitchen resources and global pantry guides.

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