This Mediterranean Soup is a delightful, warming dish that combines hearty chickpeas with vibrant vegetables, making it perfect for a quick weeknight dinner or a cozy weekend meal. With its rich flavors and nutritious ingredients, this soup is not only easy to prepare but also affordable. It’s an ideal choice for busy families or anyone looking to enjoy a homemade meal in under 30 minutes.
Why You’ll Love This Recipe
- Quick and Easy: This soup can be made in less than 30 minutes, making it perfect for busy weeknights.
- Healthy and Nutritious: Packed with protein from chickpeas and loaded with vitamins from fresh vegetables, this dish supports a balanced diet.
- Versatile Ingredients: Use whatever veggies you have on hand; this recipe is flexible and can adapt to your pantry staples.
- Budget-Friendly: Made from inexpensive ingredients, it’s easy on the wallet while still being delicious.
- Freezer-Friendly: This Mediterranean Soup freezes well, allowing you to enjoy leftovers or meal prep for the week ahead.
Tools and Preparation
Before diving into the cooking process, gather your tools. Having everything ready will ensure a smooth cooking experience.
Essential Tools and Equipment
- Large pot or Dutch oven
- Cutting board
- Knife
- Measuring spoons
- Jar with lid (for emulsifying flour)
Importance of Each Tool
- Large pot or Dutch oven: Ensures even cooking and provides ample space for all ingredients.
- Cutting board: Keeps your workspace organized and safe while chopping vegetables.
- Jar with lid: Essential for emulsifying flour smoothly without clumps in the soup.
Ingredients
Ingredients:
– 1 ½ tablespoon olive oil
– 1 onion, peeled and diced
– 2 carrots, peeled and diced
– 1 celery rib, diced
– 2-3 garlic cloves, minced
– 1 teaspoon paprika
– 1 teaspoon oregano
– ¼ teaspoon thyme
– 2 cans (14oz – 400 gr each) chickpeas, drained
– 1 can (14oz – 400 gr) whole or diced tomatoes
– 2 ½ cup (600 ml) low-sodium vegetable broth
– ¾ teaspoon salt
– ⅛ teaspoon black pepper
– 2 bay leaves (optional)
– 1 tablespoon flour
– 6 oz (170 grams) fresh spinach (or 3 oz frozen)
– 1 to 2 tablespoon fresh lemon juice, or to taste (optional)
How to Make Mediterranean Soup
Step 1: Heat the Oil
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
Step 2: Add Garlic and Spices
Next, stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
Step 3: Combine Main Ingredients
Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil. Cover the pot, reduce the heat, and simmer for about 20 minutes. Remember to remove the bay leaves afterward.
Step 4: Thicken the Soup
Add the flour and ¼ cup of cold water to a jar with a lid. Shake until emulsified then stir into the soup. Next, add fresh spinach gradually until wilted (if using frozen spinach, increase cooking time accordingly). Turn off the heat.
Step 5: Finish with Lemon Juice
Finish by adding lemon juice. Taste and adjust seasoning with more salt, pepper, and lemon juice as needed until flavors shine.
Step 6: Serve
Divide into bowls. Drizzle with extra virgin olive oil and sprinkle red pepper flakes if desired. Add grated parmesan cheese for non-vegan options. Serve with crusty bread on the side. Enjoy!
How to Serve Mediterranean Soup
Serving Mediterranean soup is a delightful experience that can be enhanced with a few thoughtful accompaniments. This hearty and flavorful dish pairs well with various sides and toppings that elevate its taste and presentation.
Top it with Fresh Herbs
- Fresh Parsley: Chopped parsley adds a burst of freshness and color.
- Basil Leaves: Whole or torn basil leaves bring an aromatic touch.
Add a Drizzle of Olive Oil
- Extra Virgin Olive Oil: A drizzle right before serving enhances the flavor profile and adds richness.
Pair with Bread
- Crusty Baguette: Perfect for dipping into the soup, offering a satisfying crunch.
- Pita Bread: Soft pita can be used to scoop up the soup, providing a fun eating experience.
Include Grated Cheese
- Parmesan Cheese: Sprinkling fresh grated parmesan gives a savory kick, perfect for non-vegan options.
Spice it Up
- Red Pepper Flakes: Adding a pinch of red pepper flakes can introduce a nice heat if desired.
How to Perfect Mediterranean Soup
To ensure your Mediterranean soup reaches its full potential, consider these simple tips. Each one can enhance flavor and texture for an even better meal.
- Use Fresh Ingredients: Fresh vegetables and herbs will provide more vibrant flavors than their dried counterparts.
- Adjust Seasoning Gradually: Taste as you go! Add salt, pepper, and spices incrementally until you achieve your desired balance.
- Incorporate Protein Variations: Feel free to add other protein sources like quinoa or lentils for added nutrition.
- Experiment with Broth Types: While vegetable broth works well, chicken broth can add depth for non-vegan versions.
- Opt for Homemade Broth: Making your own vegetable or chicken broth can significantly enhance the soup’s overall flavor.
- Add Flavorful Acids Last: Incorporating lemon juice at the end brightens the dish without cooking off its freshness.
Best Side Dishes for Mediterranean Soup
Pairing side dishes with your Mediterranean soup elevates the meal. Here are some great options that complement its flavors beautifully.
- Garlic Bread: Crispy bread infused with garlic butter pairs perfectly with this warming soup.
- Greek Salad: A refreshing mix of cucumbers, tomatoes, olives, and feta cheese provides a crisp contrast.
- Hummus Platter: Creamy hummus alongside fresh veggies or pita makes for a great appetizer.
- Roasted Vegetables: Seasonal roasted vegetables add a sweet, caramelized flavor that balances the soup’s savory notes.
- Quinoa Salad: Lightly dressed quinoa salad offers protein and texture that complements the soup well.
- Stuffed Grape Leaves (Dolmas): These tangy stuffed leaves provide an authentic Mediterranean touch to your meal.
Common Mistakes to Avoid
When making Mediterranean soup, it’s easy to run into some common pitfalls. Here are a few mistakes to watch out for.
- Overcooking the Vegetables: Cooking the vegetables for too long can make them mushy. To avoid this, sauté them just until they are tender but still have some crunch.
- Ignoring Seasoning: Not seasoning adequately can lead to bland soup. Be sure to taste and adjust salt, pepper, and herbs throughout the cooking process.
- Using Canned Ingredients Without Rinsing: Skipping the rinse on canned chickpeas can add excess sodium. Always drain and rinse your canned ingredients for better flavor and nutrition.
- Skipping the Lemon Juice: Omitting lemon juice can result in a flat taste. Adding it at the end brightens flavors and enhances your Mediterranean soup.
- Not Letting it Simmer Enough: Rushing through the simmering stage can prevent flavors from developing fully. Allow enough time for the soup to simmer and meld together.
Storage & Reheating Instructions
Refrigerator Storage
- Store in an airtight container.
- The Mediterranean soup lasts up to 4 days in the fridge.
Freezing Mediterranean Soup
- Place in freezer-safe containers or bags.
- Can be frozen for up to 3 months.
Reheating Mediterranean Soup
- Oven: Preheat to 350°F (175°C) and heat in an oven-safe dish until warmed through, about 20 minutes.
- Microwave: Heat in a microwave-safe bowl for 2-3 minutes, stirring halfway through.
- Stovetop: Warm over medium heat in a pot, stirring occasionally until heated thoroughly.
Frequently Asked Questions
What is Mediterranean Soup?
Mediterranean soup is a flavorful blend of vegetables, chickpeas, and spices that captures the essence of Mediterranean cuisine. It’s nutritious and satisfying.
How can I customize my Mediterranean Soup?
You can customize your Mediterranean soup by adding more vegetables like zucchini or bell peppers, or even incorporating grains such as quinoa or rice.
Is Mediterranean Soup vegan?
Yes! This recipe is entirely plant-based, making it a great option for vegans and vegetarians alike.
Can I use fresh spinach instead of frozen?
Absolutely! Fresh spinach works wonderfully; just add it towards the end so it wilts without overcooking.
Final Thoughts
This Mediterranean soup is not only delicious but also versatile. With options to customize ingredients based on what you have on hand, it’s perfect for busy weeknights. Give it a try and enjoy a comforting bowl of goodness!
Mediterranean Soup
Mediterranean Soup is a wholesome and hearty dish that brings together protein-rich chickpeas and a colorful array of fresh vegetables. This vibrant soup is not only quick to prepare, taking less than 30 minutes, but also budget-friendly, making it an ideal choice for busy weeknights or cozy weekends. With its rich flavors and nutritious ingredients, this delightful meal supports a balanced diet while offering the comfort of homemade cooking. Serve it hot with crusty bread for a complete experience that warms both the body and soul.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: Serves approximately 4 people 1x
- Category: Soup
- Method: Cooking
- Cuisine: Mediterranean
Ingredients
- 1 ½ tablespoon olive oil
- 1 onion, peeled and diced
- 2 carrots, peeled and diced
- 1 celery rib, diced
- 2-3 garlic cloves, minced
- 1 teaspoon paprika
- 1 teaspoon oregano
- ¼ teaspoon thyme
- 2 cans (14oz – 400 gr each) chickpeas, drained
- 1 can (14oz – 400 gr) whole or diced tomatoes
- 2 ½ cup (600 ml) low-sodium vegetable broth
- ¾ teaspoon salt
- ⅛ teaspoon black pepper
- 2 bay leaves (optional)
- 1 tablespoon flour
- 6 oz (170 grams) fresh spinach (or 3 oz frozen)
- 1 to 2 tablespoon fresh lemon juice, or to taste (optional)
Instructions
- Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
- Stir in garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
- Add chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring to a boil. Cover the pot, reduce the heat, and simmer for about 20 minutes. Remember to remove the bay leaves afterward.
- Add flour and ¼ cup of cold water to a jar with a lid. Shake until emulsified then stir into the soup. Next, add fresh spinach gradually until wilted (if using frozen spinach, increase cooking time accordingly). Turn off the heat.
- Finish by adding lemon juice. Taste and adjust seasoning with more salt, pepper, and lemon juice as needed until flavors shine.
- Serve in bowls. Drizzle with extra virgin olive oil and sprinkle red pepper flakes if desired. Add grated parmesan cheese for non-vegan options. Serve with crusty bread on the side.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 210
- Sugar: 4g
- Sodium: 570mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 10g
- Protein: 9g
- Cholesterol: 0mg
