Print

Mediterranean Soup

Mediterranean Soup
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

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.

Ingredients

Scale
  • 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

  1. 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.
  2. Stir in garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
  3. 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.
  4. 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.
  5. Finish by adding lemon juice. Taste and adjust seasoning with more salt, pepper, and lemon juice as needed until flavors shine.
  6. 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

Find it online: https://moreana.org/mediterranean-soup/