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Mediterranean Soup

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings
Calories 250
A hearty and flavorful Mediterranean-inspired soup packed with chickpeas, vegetables, and herbs, perfect for a comforting meal.

Ingredients

Olive Oil

  • 1.5 tablespoons olive oil

Vegetables

  • 1 piece onion (peeled and diced)
  • 2 pieces carrots (peeled and diced)
  • 1 rib celery (diced)

Garlic and Spices

  • 2.5 cloves garlic cloves (minced)
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • 0.25 teaspoon thyme

Canned Goods

  • 2 cans chickpeas (drained (14oz / 400g each))
  • 1 can tomatoes (whole or diced (14oz / 400g))

Liquids and Seasonings

  • 2.5 cups vegetable broth (low-sodium (600 ml))
  • 0.75 teaspoon salt
  • 0.125 teaspoon black pepper
  • 2 bay leaves bay leaves (optional)
  • 1 tablespoon flour

Greens and Finish

  • 6 oz fresh spinach (or 3 oz frozen)
  • 1-2 tablespoons lemon juice (to taste, optional)

Instructions 

  • Heat olive oil in a large pot, add diced onion, carrot, and celery; cook until softened (~5 min).
  • Stir in garlic, paprika, oregano, and thyme; cook until fragrant (~1 min).
  • Add chickpeas, tomatoes, broth, salt, pepper, and bay leaves; bring to boil, then simmer for 20 min. Remove bay leaves.
  • Mix flour with cold water, stir into soup, then add spinach and cook until wilted. Turn off heat.
  • Finish with lemon juice, season to taste, and serve hot with optional toppings.

Notes

For a vegan version, skip Parmesan and drizzle with extra virgin olive oil before serving.
Calories: 250kcal
Cost: $15
Course: Soup
Cuisine: Mediterranean
Keyword: Chickpeas