Mediterranean soup is a warm and hearty dish that brings the flavors of the Mediterranean right to your kitchen. Packed with vegetables, chickpeas, and herbs, this soup is not only delicious but also healthy. It’s perfect for chilly days or whenever you need a comforting meal.
Why Make This Recipe
This Mediterranean soup is easy to make and is full of nutritious ingredients. It’s an excellent option for a quick lunch or a cozy dinner. Plus, it’s vegan and can be enjoyed by everyone! You can customize it with extra veggies or spices based on your preference. It also makes great leftovers, so you can enjoy it again the next day.
How to Prepare Mediterranean Soup
Preparing Mediterranean soup is simple and quick. Follow these easy steps, and you will have a delicious bowl of soup ready to enjoy.
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 cup (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)
Steps:
- 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.
- Next, 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 the mixture 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 it into the soup.
- Next, add the fresh spinach, a handful at a time, and stir until wilted (if using frozen, 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 really sing.
- Divide into bowls, drizzle with extra virgin olive oil and a pinch of red pepper flakes if you like, and add grated parmesan cheese if you don’t want to keep it vegan. Serve with crusty bread. Enjoy!
How to Serve Mediterranean Soup
Serve this Mediterranean soup hot in bowls. You can add a drizzle of extra virgin olive oil on top, sprinkle with red pepper flakes for some heat, and top with grated parmesan cheese if desired. Pair it with crusty bread for a complete meal.
How to Store Mediterranean Soup
If you have leftovers, allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 4 days. To reheat, simply warm it on the stove or in the microwave until heated through.
Tips to Make Mediterranean Soup Perfectly
- Sauté your vegetables until they are soft for a deeper flavor.
- Don’t skip the lemon juice at the end; it adds a bright and fresh taste.
- If you like it creamier, you can blend part of the soup for a thicker consistency.
Variations
- Add more vegetables like zucchini or bell peppers for extra nutrition.
- For added protein, include diced chicken or turkey.
- Adjust the spices according to your taste; try adding cumin or chili powder for a different flavor profile.
FAQ
1. Can I make this soup ahead of time?
Yes, this soup stores well and can be made a day in advance. Just reheat it when you’re ready to serve.
2. Is this soup gluten-free?
Yes, you can make this soup gluten-free by omitting the flour or using a gluten-free thickener.
3. Can I use dried chickpeas instead of canned?
Absolutely! If using dried chickpeas, make sure to soak and cook them beforehand, as they will take longer to soften.
Enjoy making this delicious Mediterranean soup! It’s a great dish for any occasion and sure to be a hit at your table.
PrintMediterranean Soup
A warm and hearty dish packed with vegetables, chickpeas, and herbs for a comforting meal.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegan
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 cup (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 tablespoons 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. Bring to a boil, then cover and reduce heat to simmer for 20 minutes. Remove bay leaves.
- Mix flour and ¼ cup cold water in a jar, shake until emulsified, and stir into the soup.
- Add spinach, stir until wilted (or cook longer for frozen). Turn off heat.
- Finish with lemon juice, taste, and adjust seasoning.
- Serve hot, drizzled with olive oil and red pepper flakes, with crusty bread on the side.
Notes
Sauté vegetables until soft for a deeper flavor. Don’t skip lemon juice for freshness. Blend part of the soup for creaminess if desired.
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 4g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: soup, vegan, Mediterranean, healthy, chickpeas