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+ servings
Mediterranean soup

Vibrant Mediterranean Soup to Warm Your Soul

This Mediterranean soup features chickpeas and vibrant vegetables in a rich broth, perfect for a warm and nourishing meal.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 220

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil can substitute with avocado oil
  • 1 medium Onion yellow or white onions work well
  • 2 medium Carrots substitute with parsnips for a unique flavor
  • 2 stalks Celery can omit if unavailable
  • 3 cloves Garlic minced
For Seasoning
  • 1 teaspoon Paprika smoked paprika can deepen the flavor
  • 1 teaspoon Oregano dried or fresh, thyme can be used if necessary
  • 1 teaspoon Thyme omit if you don’t have it
For Substance
  • 1 can Canned Chickpeas any canned beans can be used as a substitute
  • 1 can Canned Tomatoes crushed or diced tomatoes work
  • 4 cups Vegetable Broth use low-sodium for a lighter option
  • 1 teaspoon Salt adjust to taste
  • 1 teaspoon Black Pepper adjust to taste
  • 2 leaves Bay Leaves remove before serving
For Thickening and Freshness
  • 2 tablespoons Flour omit for a gluten-free option
  • 2 cups Fresh Spinach frozen spinach can be used without thawing
  • 2 tablespoons Lemon Juice use fresh juice for best taste

Equipment

  • large pot or Dutch oven

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Sauté for about 5 minutes until onion is translucent.
  2. Stir in minced garlic, paprika, oregano, and thyme. Cook for an additional minute until fragrant.
  3. Add canned chickpeas, diced tomatoes, vegetable broth, salt, pepper, and bay leaves. Bring to a boil, then reduce heat and simmer for 20 minutes.
  4. Mix flour with ¼ cup of cold water and stir into the soup. Cook for another 5 minutes to thicken.
  5. Stir in fresh or frozen spinach until wilted. Cook for additional minutes if using frozen.
  6. Remove from heat and squeeze in fresh lemon juice. Adjust seasoning, serve in warm bowls with olive oil and toppings.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 36gProtein: 9gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 400mgPotassium: 700mgFiber: 10gSugar: 5gVitamin A: 3000IUVitamin C: 20mgCalcium: 80mgIron: 3mg

Notes

This Mediterranean soup is great for meal prep, with leftovers lasting in the fridge for 3-4 days and freezing well for up to 2 months.

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