Description
This Mediterranean Soup blends chickpeas, fresh vegetables, aromatic herbs, and a bright finish of lemon for a nourishing bowl rooted in ancient wellness traditions. Packed with anti-inflammatory ingredients, plant-based protein, and satisfying fiber, this soup offers an accessible way to enjoy the health benefits of the Mediterranean diet with minimal effort.
Ingredients
Scale
- 1 1/2 tbsp extra virgin olive oil
- 1 onion, diced
- 2 carrots, diced
- 1 celery rib, diced
- 2–3 garlic cloves, minced
- 1 tsp paprika
- 1 tsp oregano
- 1/4 tsp thyme
- 2 cans chickpeas, drained
- 1 can tomatoes (14 oz)
- 2 1/2 cups low-sodium vegetable broth
- 3/4 tsp salt
- 1/8 tsp black pepper
- 2 bay leaves (optional)
- 1 tbsp flour
- 6 oz fresh spinach
- 1–2 tbsp lemon juice
Instructions
- Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery for 5 minutes until softened.
- Stir in garlic, paprika, oregano, and thyme. Cook 1 minute until fragrant.
- Add chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Bring to a boil, then cover and simmer for 20 minutes.
- Remove bay leaves. Shake flour with 1/4 cup cold water to form a slurry and stir into soup.
- Add spinach and stir until wilted.
- Turn off heat and finish with lemon juice. Adjust seasoning to taste.
Notes
Use high-quality olive oil for best flavor. Finish with extra lemon for brightness. For gluten-free, replace flour with cornstarch slurry. Soup flavor improves by the next day.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 290
- Sugar: 8g
- Sodium: 650mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7.5g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
Keywords: mediterranean soup, chickpea soup, healthy soup, vegetable soup