Description
This Mediterranean Soup is a hearty and flavorful dish that is perfect for a comforting meal. Packed with chickpeas, vegetables, and aromatic herbs, this vegan soup is a delicious way to enjoy the flavors of the Mediterranean.
Ingredients
For the Soup:
- 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)
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook until softened.
- Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant.
- Add chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Simmer for 20 minutes.
- Emulsify flour and water, then add to the soup. Add spinach and cook until wilted.
- Finish with lemon juice, season to taste. Serve hot, garnished with olive oil, red pepper flakes, and parmesan.
Notes
- If using salty broth, adjust seasoning at the end.
- Leftovers keep well in the fridge for 3-4 days or freeze for up to 2 months.
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Category: Main Course, Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 314 kcal
- Sugar: 11g
- Sodium: 512mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 13g
- Protein: 14g
- Cholesterol: 0mg
