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+ servings
Mediterranean soup

Warm Up with This Flavorful Mediterranean Soup Delight

This hearty Mediterranean soup combines vibrant flavors and plant-based protein, making it a must-try for a comforting meal.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Mediterranean
Calories: 250

Ingredients
  

Soup Base
  • 2 tablespoons Olive Oil or use avocado oil for a different taste
  • 1 large Onion yellow or white onions work well
  • 2 medium Carrots or parsnips for a unique flavor
  • 2 stalks Celery can be omitted if unavailable
  • 3 cloves Garlic fresh is best, but garlic powder can be used
  • 1 teaspoon Paprika use smoked paprika for deeper flavor
  • 1 tablespoon Oregano either dried or fresh
  • 1 teaspoon Thyme omit if you don’t have any
Main Ingredients
  • 2 cans Canned Chickpeas drained; can substitute with other canned beans
  • 1 can Canned Tomatoes crushed or diced tomatoes both work
  • 4 cups Vegetable Broth or chicken broth if not vegan
  • to taste Salt & Black Pepper adjust based on broth used
  • 2 leaves Bay Leaves remove before serving
  • ¼ cup Flour omit for gluten-free option
Finishing Touches
  • 2 cups Fresh Spinach can use frozen spinach directly without thawing
  • 1 tablespoon Lemon Juice fresh lemon juice adds the most flavor

Equipment

  • large pot
  • wooden spoon

Method
 

Preparation Steps
  1. Begin by heating 2 tablespoons of olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Sauté for about 5 minutes until the onion is translucent.
  2. Stir in 3 cloves of minced garlic, 1 teaspoon of paprika, 1 tablespoon of oregano, and 1 teaspoon of thyme. Cook for 1 minute until fragrant.
  3. Incorporate 2 cans of drained chickpeas, 1 can of diced tomatoes, and 4 cups of vegetable broth. Season with salt and pepper, then add 2 bay leaves. Boil, then let simmer for 20 minutes.
  4. Prepare a slurry by mixing ¼ cup of cold water with 2 tablespoons of flour until smooth, then add it to the soup after removing bay leaves.
  5. Stir in 2 cups of fresh spinach, or add frozen spinach directly. Cook until spinach wilts, about 2-3 minutes.
  6. Turn off heat and stir in the juice of 1 lemon. Adjust seasoning if needed. Serve hot.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 800mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 2000IUVitamin C: 15mgCalcium: 80mgIron: 3mg

Notes

This soup tastes even better the next day, making it ideal for meal prep or batch cooking. Store leftovers in airtight containers for up to 3-4 days in the fridge or freeze for up to 2 months.

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