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+ servings
Mediterranean soup

Savory Mediterranean Soup to Warm Your Soul

A hearty Mediterranean soup packed with chickpeas, vibrant vegetables, and spinach, ready in under 30 minutes for a healthy meal option.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil can substitute with a neutral oil
  • 1 Onion diced
  • 2 Carrots diced
  • 2 stalks Celery chopped
  • 4 cloves Garlic minced
For Flavor
  • 1 teaspoon Paprika can opt for smoked
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Thyme
For Protein & Bulk
  • 2 cans Chickpeas drained
  • 1 can Diced Tomatoes
For Liquid & Seasoning
  • 4 cups Vegetable Broth
  • Salt to taste
  • Black Pepper to taste
  • 2 Bay Leaves optional
For Thickening & Greens
  • 2 tablespoons Flour can substitute cornstarch
  • 4 cups Spinach fresh
For Brightness
  • 1 Lemon Juice can substitute with lime

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat for about 2 minutes.
  2. Add 1 diced onion, 2 diced carrots, and 2 chopped celery stalks. Sauté for about 5 minutes until the onion is translucent.
  3. Stir in 4 minced cloves of garlic, 1 teaspoon of paprika, 1 teaspoon of dried oregano, and 1 teaspoon of thyme. Cook for 1 minute.
  4. Introduce 2 cans of drained chickpeas, 1 can of diced tomatoes, and 4 cups of vegetable broth. Season with salt and black pepper, and add 2 bay leaves if using. Bring to a boil and simmer for 20 minutes.
  5. Remove bay leaves and prepare a thickening slurry with 2 tablespoons of flour and ¼ cup of cold water. Stir into the soup and cook for an additional 2-3 minutes.
  6. Gradually add 4 cups of fresh spinach, stirring until wilted, about 2-3 minutes.
  7. Stir in the juice of 1 lemon and adjust seasoning. Serve with a drizzle of olive oil and, optionally, grated Parmesan.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 800mgPotassium: 600mgFiber: 10gSugar: 4gVitamin A: 5000IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

This Mediterranean soup is quick to prepare and loaded with flavors, perfect for weeknight dinners.

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