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–+ servings
Mediterranean soup

Hearty Mediterranean Soup That Warms the Soul

This hearty Mediterranean soup features chickpeas and vibrant vegetables, perfect for a quick, nourishing meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Thickening Time 5 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with another neutral oil if desired.
  • 1 Onion Finely chopped yellow or white onions.
  • 1 Carrot Diced; parsnips can be used as an alternative.
  • 1 Celery Chopped; substitute with leeks for a different texture.
  • 4 cloves Garlic Minced; fresh garlic is recommended.
For Flavor
  • 1 teaspoon Paprika Consider smoked paprika for a hint of smokiness.
  • 1 teaspoon Oregano Can swap with dried basil or thyme.
  • 1 teaspoon Thyme Italian seasoning can be used instead.
For the Soup
  • 1 can Chickpeas Drained; can substitute with beans or lentils.
  • 1 can Diced Tomatoes With juice; fresh tomatoes can also be used.
  • 4 cups Low-Sodium Vegetable Broth Chicken broth is great if not vegan.
  • 1 teaspoon Salt Adjust to suit broth's saltiness.
  • 1/2 teaspoon Black Pepper Freshly cracked for best taste.
  • 2 Bay Leaves Introduce an aromatic note.
For Texture
  • 2 tablespoons Flour Ideal for thickening; omit for gluten-free.
  • 4 cups Fresh Spinach Frozen spinach works as a swift substitute.
For Brightness
  • 1 Fresh Lemon Juice Can substitute with lime juice.

Equipment

  • large pot

Method
 

Cooking Steps
  1. Heat olive oil in a large pot over medium heat. Add onion, carrot, and celery, stirring often for about 5 minutes until the onion is translucent.
  2. Stir in minced garlic, paprika, oregano, and thyme. Cook for an additional minute until aromatic.
  3. Add chickpeas, diced tomatoes, vegetable broth, salt, black pepper, and bay leaves. Bring to a boil, then simmer for 20 minutes.
  4. Mix flour with cold water in a jar. After 20 minutes, remove bay leaves, stir in flour mixture, and cook for an additional 5 minutes.
  5. Fold in fresh spinach until it wilts, about 2 minutes.
  6. Remove from heat and stir in fresh lemon juice. Adjust seasoning as necessary.
  7. Ladle into bowls and optionally drizzle with olive oil. Serve with crusty bread.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 2000IUVitamin C: 30mgCalcium: 100mgIron: 3mg

Notes

Adjust salt only at the end to avoid over-seasoning. For a gluten-free version, use cornstarch instead of flour.

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