Mediterranean Soup

Why Make This Recipe

Mediterranean Soup is a wholesome and hearty dish that brings together the fresh and vibrant flavors of the Mediterranean region. This soup is not only delicious but also packed with nutrients. It’s perfect for cozy nights in or as a colorful addition to your lunch table. Plus, it’s easy to make and can be adjusted to fit your taste preferences.

How to Make Mediterranean Soup

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 cups (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)

Directions

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
3. Next, stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
4. Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil, then cover the pot, reduce the heat, and simmer for 20 minutes. Remove the bay leaves.
5. Add the flour and ¼ cup of cold water to a jar with a lid, shake until emulsified, and stir into the soup.
6. Add the fresh spinach a handful at a time, stirring until wilted. If using frozen spinach, increase the cooking time accordingly. Turn the heat off.
7. Finish with lemon juice, then taste and season with more salt, pepper, and lemon juice until the flavors really sing.
8. Divide into bowls, drizzle with extra virgin olive oil, and sprinkle with red pepper flakes or add grated parmesan cheese if you like. Serve with crusty bread. Enjoy!

How to Serve Mediterranean Soup

Serving Mediterranean Soup is simple. Pour it into bowls and add a drizzle of extra virgin olive oil on top. If you enjoy a little heat, you can sprinkle some red pepper flakes. For a richer flavor, grated parmesan cheese makes a great addition. Pair the soup with good crusty bread to soak up all the delicious flavors.

How to Store Mediterranean Soup

If you have leftovers, let the soup cool completely. Store it in an airtight container in the refrigerator for up to 3 days. You can also freeze Mediterranean Soup for up to 3 months. To reheat, you can use the microwave or heat it on the stovetop until warm.

Tips to Make Mediterranean Soup

• For extra flavor, consider adding a squeeze of fresh lemon juice right before serving.
• You can enhance the soup with other vegetables like zucchini or bell peppers if you like.
• If you want a creamier texture, blend a portion of the soup and mix it back in.

Variation

You can customize this recipe by adding other legumes, such as lentils or beans. You might also try different herbs like basil or dill for a unique twist.

FAQs

Q: Can I use canned vegetables instead of fresh?
A: Yes, canned vegetables can work in this recipe. Just drain and rinse them before adding.

Q: Is this recipe suitable for vegans?
A: Absolutely! This soup is vegan-friendly. Just skip the parmesan cheese or use a dairy-free alternative.

Q: How can I make this soup spicier?
A: You can add a pinch of cayenne pepper or some fresh chili peppers to kick up the heat.

Mediterranean Soup

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

• Author: jake-hollander
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Diet: Vegan

Print Recipe

Pin Recipe

Description

A wholesome and hearty Mediterranean Soup filled with vibrant flavors and packed with nutrients. Perfect for cozy nights or a colorful lunch.

---

Ingredients

Scale 1x2x3x

• 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 cups (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)

Cook Mode Prevent your screen from going dark

---

Instructions

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
3. Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
4. Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring to a boil, then cover the pot, reduce the heat, and simmer for 20 minutes. Remove the bay leaves.
5. Add the flour and ¼ cup of cold water to a jar with a lid, shake until emulsified, and stir into the soup.
6. Add the fresh spinach a handful at a time, stirring until wilted. If using frozen spinach, increase the cooking time accordingly. Turn the heat off.
7. Finish with lemon juice, then taste and season with more salt, pepper, and lemon juice until the flavors are balanced.
8. Divide into bowls, drizzle with extra virgin olive oil, and sprinkle with red pepper flakes or grated parmesan cheese if desired. Serve with crusty bread.

Notes

For added flavor, consider a squeeze of fresh lemon juice right before serving. Customize with other vegetables or legumes as desired.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Soup
• Method: Simmering
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving
• Calories: 320
• Sugar: 6g
• Sodium: 400mg
• Fat: 10g
• Saturated Fat: 1g
• Unsaturated Fat: 5g
• Trans Fat: 0g
• Carbohydrates: 48g
• Fiber: 12g
• Protein: 14g
• Cholesterol: 0mg