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Mediterranean Soup

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A warm and hearty dish packed with vegetables, chickpeas, and herbs for a comforting meal.

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 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

  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. Bring to a boil, then cover and reduce heat to simmer for 20 minutes. Remove bay leaves.
  5. Mix flour and ¼ cup cold water in a jar, shake until emulsified, and stir into the soup.
  6. Add spinach, stir until wilted (or cook longer for frozen). Turn off heat.
  7. Finish with lemon juice, taste, and adjust seasoning.
  8. 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

Keywords: soup, vegan, Mediterranean, healthy, chickpeas

Find it online: https://www.recipessmart.com/mediterranean-soup-recipe/