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Mediterranean Soup

Hearty Mediterranean Soup: Quick, Vegan Comfort in a Bowl

This Mediterranean Soup is a quick and flavorful vegan dish filled with hearty chickpeas, vibrant veggies, and rich tomato broth.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Mediterranean
Calories: 220

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Adds richness and aids sautéing; substitute with any neutral oil if needed.
  • 1 medium Onion Builds a flavor base; shallots can be used for a milder taste.
  • 2 medium Carrots Provides sweetness and color; can substitute with parsnips for a different flavor.
  • 2 stalks Celery Enhances the vegetable medley; omit if not available.
  • 3 cloves Garlic Essential for depth of flavor; garlic powder can be an alternative.
For Seasoning
  • 1 teaspoon Paprika Adds warmth and color; smoked paprika can enhance the flavor profile.
  • 1 teaspoon Oregano Complements tomato perfectly; thyme or basil may be used instead.
  • ½ teaspoon Thyme Contributes earthiness; replace with Italian seasoning blend for variety.
  • to taste Salt Balances flavors; adjust to taste, especially based on broth saltiness.
  • to taste Pepper Balances flavors; adjust to taste, especially based on broth saltiness.
  • 2 leaves Bay Leaves Add subtle flavor during cooking; can be omitted if unavailable.
For the Soup
  • 1 can Chickpeas Provides protein and texture; other beans work as well (black beans, kidney beans).
  • 1 can Canned Tomatoes Forms the soup base; substitutable with fresh tomatoes (use about 4 cups).
  • 4 cups Vegetable Broth Keeps the soup vegan; chicken broth can be used if not vegetarian.
  • 2 tablespoons Flour Used for thickening; cornstarch or arrowroot powder can also work for gluten-free needs.
For the Greens
  • 2 cups Fresh Spinach Adds nutrition and color; kale or Swiss chard can be substituted.
  • 1 tablespoon Lemon Juice Brightens and balances the soup; vinegar can also provide acidity if lemon isn't available.

Equipment

  • Large pot

Method
 

Step-by-Step Instructions for Mediterranean Soup
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Once the oil shimmers, add 1 diced onion, 2 diced carrots, and 2 diced celery stalks. Sauté the vegetables for about 5 minutes, stirring occasionally, until the onion becomes translucent and fragrant.
  2. Next, stir in 3 minced garlic cloves, 1 teaspoon of paprika, 1 teaspoon of dried oregano, and ½ teaspoon of dried thyme. Cook these aromatic ingredients for an additional minute, stirring constantly until the garlic is fragrant.
  3. Now, add 1 can of drained chickpeas, 1 can of diced tomatoes, and 4 cups of vegetable broth into the pot. Season with salt and pepper to taste, and toss in 2 bay leaves. Bring the mixture to a boil over high heat, then reduce to low, cover the pot, and let it simmer for about 20 minutes.
  4. After 20 minutes of simmering, remove the bay leaves. In a small jar, combine 2 tablespoons of flour with ¼ cup of cold water, then shake well to create a slurry. Gradually stir this mixture into the soup, allowing it to thicken for about 5 more minutes.
  5. Slowly stir in 2 cups of fresh spinach into the soup and cook for an additional 2-3 minutes until just wilted. Adjust seasoning with a squeeze of fresh lemon juice, and additional salt and pepper if needed.
  6. Ladle the Mediterranean soup into bowls, drizzling each serving with a touch of extra virgin olive oil for added richness. Serve it warm alongside some crusty bread.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 28gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 600mgPotassium: 600mgFiber: 7gSugar: 4gVitamin A: 5000IUVitamin C: 20mgCalcium: 60mgIron: 3mg

Notes

Taste your Mediterranean soup throughout the cooking process, adjusting seasoning levels to ensure a flavor-packed result.

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