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+ servings
Mediterranean Soup

Hearty Mediterranean Soup That's Bursting with Flavor

A quick and nourishing Mediterranean Soup packed with vibrant flavors and healthy ingredients, ready in just 30 minutes.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil substitute with avocado oil for a lighter twist
  • 1 medium Onion or shallots or leeks
  • 2 medium Carrots fresh or frozen
  • 2 stalks Celery or fennel
  • 3 cloves Garlic fresh cloves preferable
  • 1 teaspoon Paprika choose sweet or smoked
  • 1 teaspoon Oregano or thyme if needed
  • 1 teaspoon Thyme or dried thyme if fresh isn’t available
  • 1 can Canned Tomatoes diced, whole, or crushed
  • 4 cups Low-Sodium Vegetable Broth adjust salt content as needed
For the Protein
  • 1 can Chickpeas or other canned beans
For Thickening and Flavor
  • 1 teaspoon Salt adjust to taste
  • 1 teaspoon Pepper adjust to taste
  • 2 leaves Bay Leaves optional
  • 1 tablespoon Flour omit for gluten-free option
For the Finish
  • 2 cups Fresh Spinach or frozen, wilted before serving
  • 2 tablespoons Lemon Juice freshly squeezed preferred

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Begin by placing a large pot over medium heat and adding olive oil. Allow it to warm for about 1-2 minutes until shimmering.
  2. Toss in diced onion, chopped carrots, and celery. Sauté for approximately 5 minutes until softened and the onion is translucent.
  3. Introduce minced garlic, paprika, oregano, and thyme into the pot. Stir well and cook for about 1 minute until aromatic.
  4. Stir in chickpeas, canned tomatoes, vegetable broth, salt, pepper, and bay leaves. Bring to a gentle boil, then cover and let it simmer for 20 minutes.
  5. Remove the bay leaves from the pot. Mix a tablespoon of flour with cold water until smooth. Stir this into the soup and simmer for an additional 2-3 minutes.
  6. Fold in the fresh spinach, stirring gently until wilted. If using frozen spinach, heat through for 3-5 minutes.
  7. Remove from heat and squeeze in fresh lemon juice. Adjust seasonings if necessary.
  8. Ladle into bowls while warm, optionally drizzle with olive oil, sprinkle red pepper flakes, and serve with crusty bread.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 4gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 5000IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Adjust seasoning at the end of cooking and consider pureeing half of the chickpeas for a creamier texture.

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