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
- 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)
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
- Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
- 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.
- Add the flour and ¼ cup of cold water to a jar with a lid, shake until emulsified, and stir into the soup.
- 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.
- Finish with lemon juice, then taste and season with more salt, pepper, and lemon juice until the flavors are balanced.
- 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