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Best Mediterranean Diet Soup Recipe for Beginners

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.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Soup
Cuisine: Mediterranean
Calories: 290
Ingredients Method Notes

Ingredients
  

  • 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

Method
 

  1. Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery for 5 minutes until softened.
  2. Stir in garlic, paprika, oregano, and thyme. Cook 1 minute until fragrant.
  3. Add chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Bring to a boil, then cover and simmer for 20 minutes.
  4. Remove bay leaves. Shake flour with 1/4 cup cold water to form a slurry and stir into soup.
  5. Add spinach and stir until wilted.
  6. 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.