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+ servings

Mediterranean Soup

A nourishing and flavorful soup, packed with chickpeas, fresh vegetables, and spices, embodying the essence of Mediterranean cuisine.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Serving Size 6 servings

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.

Notes

Allow to cool before storing. Refrigerate up to 4-5 days or freeze for up to 3 months. Great with crusty bread.