Mediterranean Soup
Mediterranean cuisine is celebrated for its vibrant flavors, wholesome ingredients, and health benefits, making it a favorite among food lovers worldwide. This Mediterranean Soup offers a delightful blend of textures and tastes, perfectly embodying the essence of the Mediterranean diet. It’s not just a soup; it’s a bowl of warmth, nutrition, and comfort.
Why Make This Recipe
This Mediterranean Soup is an excellent addition to your culinary repertoire for several reasons. First, it’s a nourishing dish packed with protein from chickpeas and vitamins from fresh vegetables and spinach. The recipe is easy to prepare, making it perfect for both busy weeknights and leisurely weekends. Moreover, it’s versatile; you can customize it according to your preferences and make it vegan or vegetarian-friendly. Finally, the delightful combination of spices and fresh ingredients provides a wholesome and satisfying meal that will please everyone.
How to Make Mediterranean Soup
Ingredients:
- 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 cups (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 tablespoon fresh lemon juice, or to taste (optional)
Directions:
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
- Next, stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
- Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil, then cover the pot, reduce the heat, and simmer for 20 minutes. Remove the bay leaves.
- Add the flour and ¼ cup of cold water to a jar with a lid, shake until emulsified, and stir it into the soup.
- Next, add the fresh spinach, a handful at a time, and stir until wilted (if using frozen, increase the cooking time accordingly). Turn the heat off.
- Finish with lemon juice, then taste and season with more salt, pepper, and lemon juice until the flavors really sing.
- Divide into bowls, drizzle with extra virgin olive oil, and a pinch of red pepper flakes if you like, adding grated parmesan cheese if you don’t want to keep it vegan. Serve with crusty bread. Enjoy!
How to Serve Mediterranean Soup
Serve the Mediterranean Soup hot in generous bowls. Drizzle each serving with a splash of extra virgin olive oil to enhance its richness and flavor. For those who enjoy a bit of heat, sprinkle red pepper flakes on top. Accompany the soup with crusty, warm bread to soak up every delicious drop, or pair it with a fresh side salad for a wholesome meal.
How to Store Mediterranean Soup
To store Mediterranean Soup, allow it to cool completely before transferring it to airtight containers. It can be refrigerated for up to 4-5 days. For longer storage, consider freezing the soup. Portion it into freezer-safe containers or bags, and it can last for up to 3 months. When ready to enjoy, thaw overnight in the refrigerator and reheat gently on the stovetop.
Tips to Make Mediterranean Soup
- For an extra depth of flavor, consider roasting the vegetables before adding them to the pot.
- Adjust the consistency of the soup to your liking by adding more broth for a thinner soup or less for a thicker one.
- Experiment with different spices or add a dash of cayenne pepper for some heat.
- Fresh herbs like parsley or dill can be added for garnish at the end to give the dish an aromatic lift.
Variation
Feel free to customize this Mediterranean Soup according to your taste preferences. You can add quinoa or barley for a heartier texture, or incorporate seasonal vegetables like zucchini or bell peppers. For a meaty variation, include shredded chicken or crumbled sausage, ensuring to adjust the cooking time accordingly. You can also use different bean varieties instead of chickpeas for a change.
FAQs
Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas; however, they will need to be soaked and cooked beforehand. This adds cooking time but offers a firmer texture.
Is this soup gluten-free?
Yes, it can be gluten-free if you omit the flour or use a gluten-free thickening alternative.
Can I make this soup in a slow cooker?
Absolutely! Sauté the vegetables first for added flavor, then transfer everything to a slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours until the flavors meld beautifully.
Mediterranean Soup
Ingredients
Vegetables and Aromatics
- 1.5 tablespoons olive oil Extra virgin for enhanced flavor
- 1 medium onion, peeled and diced
- 2 medium carrots, peeled and diced
- 1 rib celery, diced
- 2-3 cloves garlic, minced
Spices
- 1 teaspoon paprika
- 1 teaspoon oregano
- 0.25 teaspoon thyme
- 0.75 teaspoon salt
- 0.125 teaspoon black pepper
Main Ingredients
- 2 cans chickpeas, drained 14oz (400gr each)
- 1 can whole or diced tomatoes 14oz (400gr)
- 2.5 cups low-sodium vegetable broth or more for desired consistency
- 2 bay leaves optional
- 1 tablespoon flour for thickening
- 6 oz fresh spinach or 3oz frozen
- 1-2 tablespoons fresh lemon juice to taste, optional
Instructions
Preparation
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
- Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
Cooking
- Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil.
- Cover the pot, reduce the heat, and simmer for 20 minutes. Remove the bay leaves.
- Add the flour and ¼ cup of cold water to a jar with a lid, shake until emulsified, and stir it into the soup.
- Add the fresh spinach, a handful at a time, and stir until wilted. Turn the heat off.
Finishing Touches
- Finish with lemon juice, then taste and season with more salt, pepper, and lemon juice until the flavors complement each other.
- Divide into bowls, drizzle with extra virgin olive oil, and a pinch of red pepper flakes if desired. Add grated parmesan cheese for a non-vegan option.
