Name: Mediterranean Soup Recipe
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Cuisine: Mediterranean
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 cup (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)

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Get ready to fall in love with this Mediterranean Soup, a vibrant, cozy bowl packed with vegetables, chickpeas, and irresistible aromatic spices. Each spoonful feels like a warm hug, combining sun-kissed tomatoes, creamy chickpeas, greens, and a zesty splash of lemon for a taste of the coast—right at your kitchen table. Whether you’re a seasoned home cook or just learning the ropes, this recipe promises hearty flavor and soul-soothing comfort in every single simmering bite.

Mediterranean Soup Recipe - Recipe Image

Ingredients You’ll Need

You’ll be amazed at how this simple group of ingredients can transform into a Mediterranean Soup bursting with color and flavor. Each component plays a crucial role—some for silky texture, some for deep flavor, and others just to brighten things up.

Olive oil: Use good quality extra virgin olive oil to bring a fruity richness and gentle depth to your soup base.
Onion: Diced onion lays down a sweet, robust foundation, setting the stage for all those lively spices to shine.
Carrots: Their subtle sweetness balances the tomatoes and spices, adding a lovely pop of color.
Celery: Don’t skip this—it adds important flavor and savory undertones.
Garlic: Those fragrant cloves lend irresistible Mediterranean warmth and zip.
Paprika: Smoky or sweet, paprika infuses the soup with vibrant color and deep, slightly peppery flavor.
Oregano: A quintessential Mediterranean herb, oregano gives the soup its signature aromatic flair.
Thyme: Just a touch of dried thyme brings earthiness and another layer of herbaceous goodness.
Chickpeas: Two cans of these creamy beans make the soup hearty, protein-packed, and beautifully filling.
Whole or diced tomatoes: Use canned, for convenience and consistent flavor—a juicy and tangy backbone for your soup.
Low-sodium vegetable broth: Allows you to control the salt while providing full-bodied liquid gold for all your veggies to dance in.
Salt: Essential for bringing out all the best flavors from the fresh ingredients and spices.
Black pepper: Just a pinch adds gentle heat and complexity.
Bay leaves (optional): Toss them in for a subtle, aromatic background note—just remember to take them out before serving.
Flour: A touch whisked into water gives the soup a delicate thickness and luxurious mouthfeel.
Fresh spinach (or frozen): Stirred in at the end, spinach wilts perfectly and infuses the soup with a pop of green and nutrients.
Fresh lemon juice (optional): A squeeze at the finish lifts every flavor and brings a welcome brightness.

How to Make Mediterranean Soup

Step 1: Sauté the Aromatics

Start by heating the olive oil in a large pot or Dutch oven over medium heat. Add your diced onion, carrot, and celery. Sauté, stirring frequently, until the onion turns soft and translucent—about 5 minutes. This step is what gives your Mediterranean Soup its rich, comforting base and builds depth right from the start.

Step 2: Add Garlic and Spices

Next, stir in the minced garlic, paprika, oregano, and thyme. Cook everything together for about a minute, just until the kitchen smells irresistible and the spices bloom. This is the moment when the soup starts to smell like a lazy afternoon in a sun-drenched Mediterranean kitchen!

Step 3: Add Chickpeas, Tomatoes, and Broth

Pour in the drained chickpeas, canned tomatoes (with their juice), low-sodium broth, salt, pepper, and bay leaves. Raise the heat to bring everything to a gentle boil. Once it bubbles, cover partially, lower the heat, and let it all simmer for 20 minutes. The magic happens here: flavors meld and deepen, and the soup starts to look and smell absolutely inviting.

Step 4: Stir in Flour and Spinach

In a small jar with a lid, shake together the flour and 1/4 cup of cold water until smooth—no lumps! Pour this into the simmering soup and stir well to thicken it slightly. Add the fresh (or frozen) spinach by the handful, stirring until just wilted. It will turn the soup that signature Mediterranean Soup green and add loads of nutrition.

Step 5: Finish with Lemon and Adjust Seasonings

Turn off the heat. Squeeze in one or two tablespoons of fresh lemon juice to brighten all the flavors. Taste and adjust for more salt, pepper, or another burst of lemon juice if you like. The result is a perfectly balanced bowl—savory, creamy, zippy, and herbaceous.

How to Serve Mediterranean Soup

Garnishes

Top your Mediterranean Soup with a drizzle of extra virgin olive oil for silkiness, a sprinkle of red pepper flakes for gentle heat, or a grating of parmesan if you don’t need to keep it vegan. A flourish of chopped fresh herbs (think parsley or basil) adds a fresh, garden-bright finish.

Side Dishes

This soup is begging for a slice (or two) of crusty bread—sourdough, ciabatta, or any rustic loaf will soak up all those savory juices. For a light meal, try it alongside a simple Greek salad with cucumbers, tomatoes, olives, and a lemony vinaigrette. It also works as a hearty starter before grilled fish or vegetable dishes.

Creative Ways to Present

Ladle the Mediterranean Soup into wide, shallow bowls for a bistro-style look, or present it in individual mugs for a cozy lunch with friends. Drizzle with vivid green olive oil and scatter edible flowers or microgreens on top for an extra bit of charm. For a party, serve in small cups as a warm appetizer or as part of a mezze spread.

Make Ahead and Storage

Storing Leftovers

Let any leftover Mediterranean Soup cool completely before transferring to airtight containers and popping it in the fridge. It’ll keep fresh and delicious for 3 to 4 days, making it perfect for busy weeks or next-day lunches!

Freezing

This soup freezes beautifully. Just ladle into freezer-safe containers (leave an inch at the top for expansion), label, and freeze for up to 2 months. When you’re ready for another taste of the Mediterranean, it’ll be waiting for you—just as fragrant and flavorful as day one.

Reheating

Warm Mediterranean Soup gently on the stove over medium-low heat, stirring occasionally until piping hot. If it’s a bit too thick after chilling, add a splash of broth or water to loosen it up. The flavors only get better as they mingle!

FAQs

Can I swap out the chickpeas for another bean?

Absolutely! White beans or even cannellini work beautifully here, but chickpeas are truly classic for that authentic Mediterranean Soup texture and heartiness.

How spicy is this soup?

It’s not spicy by default, but you can easily add a pinch of chili flakes or a diced hot pepper in step 2 if you want a gentle kick. The base flavors are savory and zesty, not hot.

Is Mediterranean Soup gluten-free?

It can be! Just substitute the all-purpose flour for a gluten-free blend or even a bit of cornstarch mixed with water to thicken the soup. The rest of the ingredients are naturally gluten-free.

What if I don’t have fresh spinach?

No worries. Frozen spinach works well—just give it a bit more time to cook and make sure to squeeze out any excess water before adding it. Kale or Swiss chard can also stand in if you prefer a sturdier green.

Can I make Mediterranean Soup ahead of time for meal prep?

Yes, it’s fantastic for meal prepping! It actually develops even more flavor after a night in the fridge, so you can make a big batch and enjoy ready-to-heat lunches or dinners all week long.

Final Thoughts

If you’re craving a meal that’s comforting, filling, and full of Mediterranean sunshine, this Mediterranean Soup is sure to become one of your favorites. Give it a try, make it your own, and don’t be surprised if it ends up on your regular dinner rotation!