Mediterranean Lentil & Spinach Soup with Poached Egg

This Mediterranean Lentil & Spinach Soup with Poached Egg is a celebration of simple, wholesome ingredients that come together to create something truly nourishing. Earthy brown lentils simmer in a fragrant broth infused with cumin, garlic, and a hint of lemon, creating layers of warm, aromatic flavor that transport you straight to the sun-drenched coasts of the Mediterranean. Fresh spinach wilts into the soup at the last moment, adding vibrant color and a boost of iron and vitamins. What elevates this humble soup to dinner-worthy status is the crowning glory: a perfectly poached egg with a silky, runny yolk that transforms into a luxurious sauce when broken. As the golden yolk mingles with the broth, it adds richness and creaminess without any heavy cream or butter. This protein-packed combination of lentils and egg makes it an ideal post-workout meal or a satisfying dinner that will keep you energized. Rooted in Mediterranean Diet principles, this soup showcases the region's love for legumes, leafy greens, and quality olive oil. It's the kind of one-bowl meal that feels both comforting and virtuous—warming your soul while fueling your body with over 20 grams of protein per serving. The best part? It comes together in under 45 minutes, making it perfect for busy weeknights when you need something healthy, hearty, and absolutely delicious. This soup also makes excellent leftovers (simply poach fresh eggs when reheating), and the base can be customized with whatever vegetables you have on hand. Serve with crusty whole-grain bread for dipping, and you have a complete Mediterranean meal that proves healthy eating never has to be boring.

Ingredients

• 1 cupbrown or green lentils, rinsed and picked over
• 2 tbspextra virgin olive oil
• 1 mediumyellow onion, diced
• 2 mediumcarrots, diced
• 2celery stalks, diced
• 4garlic cloves, minced
• 1.5 tspground cumin
• 1 tspground coriander
• 0.5 tspsmoked paprika
• 6 cupsvegetable or chicken broth, low-sodium
• 1 can (14.5 oz)diced tomatoes, with juices
• 1bay leaf
• 4 cupsfresh spinach, roughly chopped
• 1lemon, juiced
• 1 tspsalt, or to taste
• 0.5 tspblack pepper, freshly ground
• 4 largeeggs
• 1 tbspwhite vinegar, for poaching water
• 2 tbspfresh parsley, chopped optional
• 0.25 tspred pepper flakes optional

Method

1. Rinse the lentils in a fine-mesh strainer under cold water, picking out any debris or stones. Set aside to drain. 0:05
2. Heat the olive oil in a large pot or Dutch oven over medium heat until shimmering, about 2 minutes. 0:05
3. Add the diced onion, carrots, and celery to the pot. Sauté, stirring occasionally, until the vegetables are softened and the onion is translucent, about 6-8 minutes. 0:05
4. Add the minced garlic, cumin, smoked paprika, and red pepper flakes (if using) to the pot. Stir constantly and cook until fragrant, about 1 minute. 0:05
5. Add the rinsed lentils, broth, diced tomatoes with their juices, and bay leaf to the pot. Stir to combine. 0:05
6. Increase heat to high and bring the soup to a boil, then reduce heat to medium-low and simmer, partially covered, for 25-30 minutes until lentils are tender but not mushy. 0:05
7. While the soup simmers, prepare your poaching setup. Fill a separate medium saucepan with about 3 inches of water and add the vinegar. Heat over medium heat until small bubbles form on the bottom but water is not yet boiling. 0:05
8. Once lentils are tender, remove the bay leaf. Stir in the chopped spinach and let it wilt into the soup for 2-3 minutes. 0:04
9. Add the lemon juice, salt, and black pepper to the soup. Taste and adjust seasonings as needed. Keep soup warm over low heat. 0:04
10. Crack each egg into a small bowl or ramekin. Create a gentle whirlpool in the poaching water by stirring with a spoon, then carefully slide one egg into the center of the whirlpool. 0:05
11. Poach the egg for 3-4 minutes for a runny yolk, or until whites are set but yolk is still soft. Remove with a slotted spoon and place on a paper towel-lined plate. Repeat with remaining eggs. 0:05
12. Ladle the hot soup into four bowls, distributing the lentils and vegetables evenly. 0:04
13. Carefully place one poached egg on top of each bowl of soup. Garnish with fresh parsley and red pepper flakes if desired. Serve immediately. 0:05

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