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A bowl of Mediterranean Soup showcasing fresh ingredients and vibrant colors.

Mediterranean Soup

  • Author: Sarah Mendez
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan

Description

A hearty, flavorful Mediterranean soup made with chickpeas, tomatoes, vegetables, aromatic herbs, and fresh spinach. It’s nourishing, simple to prepare, and perfect for a wholesome meal.

Ingredients

Scale
  • 1 1/2 tbsp olive oil
  • 1 onion, peeled and diced
  • 2 carrots, peeled and diced
  • 1 celery rib, diced
  • 2–3 garlic cloves, minced
  • 1 tsp paprika
  • 1 tsp oregano
  • 1/4 tsp thyme
  • 2 cans (14 oz / 400 g each) chickpeas, drained
  • 1 can (14 oz / 400 g) whole or diced tomatoes
  • 2 1/2 cups (600 ml) low-sodium vegetable broth
  • 3/4 tsp salt
  • 1/8 tsp black pepper
  • 2 bay leaves (optional)
  • 1 tbsp flour
  • 6 oz (170 g) fresh spinach or 3 oz frozen
  • 1–2 tbsp fresh lemon juice (optional)
  • Optional: red pepper flakes, grated parmesan cheese, fresh herbs (parsley or basil)

Instructions

  1. Heat olive oil in a large pot over medium heat. Add onion, carrot, and celery. Cook for about 5 minutes until the onion softens.
  2. Add garlic, paprika, oregano, and thyme. Cook for 1 minute to release the aromas.
  3. Stir in chickpeas, tomatoes, vegetable broth, salt, pepper, and bay leaves. Bring to a boil, then cover and simmer for 20 minutes.
  4. Remove bay leaves. Mix flour with 1/4 cup cold water in a jar and shake until smooth. Stir into the soup to thicken.
  5. Add spinach, stirring until wilted (longer if using frozen spinach).
  6. Turn off heat and add lemon juice. Adjust seasoning to taste.
  7. Serve in bowls and garnish with olive oil, red pepper flakes, parmesan, or fresh herbs.

Notes

  • Use kale or Swiss chard instead of spinach if preferred.
  • Fresh tomatoes can replace canned tomatoes when in season.
  • Cooked beans or lentils may replace chickpeas.
  • Adjust lemon juice based on personal preference.
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 bowl
  • Calories: 250
  • Sugar: 6 g
  • Sodium: 520 mg
  • Fat: 7 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 5 g
  • Trans Fat: 0 g
  • Carbohydrates: 34 g
  • Fiber: 8 g
  • Protein: 10 g
  • Cholesterol: 0 mg

Keywords: Mediterranean soup, chickpea soup, vegan soup, healthy soup, vegetable soup

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Find it online: https://dishef.com/hearty-mediterranean-soup-simple-comforting/