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–+ servings
Mediterranean Soup

Savory Mediterranean Soup: Quick, Healthy, and Vegan Delight

This Mediterranean Soup is a quick, healthy, and vegan delight made with chickpeas and fresh veggies.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Try avocado oil for a different taste.
  • 1 Onion Any onion type works great!
  • 2 Carrots Sweet potatoes can be a delicious substitute.
  • 2 Celery stalks Replace with fennel for a unique twist.
  • 3 Garlic cloves Garlic powder can stand in if needed.
  • 1 can Canned Tomatoes Use whole, diced, or crushed tomatoes.
For the Seasoning
  • 1 teaspoon Paprika Consider smoked paprika for bolder taste.
  • 1 teaspoon Oregano Italian seasoning makes a good alternative.
  • ½ teaspoon Thyme You can swap with rosemary.
  • Salt & Black Pepper Essential for seasoning.
  • 1 Bay Leaves (optional) Remember to remove before serving.
For the Nutrients
  • 1 can Chickpeas Kidney or black beans can work too!
  • 4 cups Low-sodium Vegetable Broth Homemade options add flavor.
  • 2 cups Fresh Spinach Feel free to use frozen spinach.
For Thickeners and Acidity
  • 2 tablespoons Flour Leave it out for gluten-free.
  • 1 half Lemon Juice (optional) Adjust to taste for zing.

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat for about 1 minute until shimmering.
  2. Add 1 chopped onion, 2 diced carrots, and 2 chopped celery stalks. Sauté for about 5 minutes until translucent.
  3. Stir in 3 minced garlic cloves, 1 teaspoon of paprika, 1 teaspoon of oregano, and ½ teaspoon of thyme. Cook for 1 minute until fragrant.
  4. Add 1 can of drained chickpeas, 1 can of diced tomatoes, and 4 cups of vegetable broth. Season with salt and pepper, add 1 bay leaf if using.
  5. Raise heat to bring to a boil, then stir occasionally for about 3-4 minutes.
  6. Lower heat and cover. Let simmer for 20 minutes.
  7. Remove bay leaf. Mix 2 tablespoons of flour with ¼ cup of cold water. Stir into soup to thicken and cook for an additional 5 minutes.
  8. Add 2 cups of fresh spinach and cook for 2-3 minutes until wilted.
  9. Squeeze in juice of half a lemon, adjusting seasoning as needed before serving.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gSodium: 800mgPotassium: 500mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 30mgCalcium: 60mgIron: 3mg

Notes

Always taste your Mediterranean soup before serving. Adjust seasoning as necessary, especially salt, since broth saltiness can vary.

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