Mediterranean Soup

If you’re looking for a hearty and nourishing meal that won’t take your entire evening, let me introduce you to my beloved Mediterranean Soup! This delightful chickpea soup is not just quick to whip up, but it’s also packed with flavor and nutrients. It’s perfect for busy weeknights when you want something warm and comforting without spending hours in the kitchen. Trust me; this recipe has quickly become a family favorite in our home!

What makes this Mediterranean Soup truly special is its simplicity and versatility. You can easily make it your own by adding different veggies or spices, and it’s great for meal prep too. Whether you’re hosting friends or just enjoying a cozy night in, this soup will surely bring smiles around the table.

Why You’ll Love This Recipe

• Quick to prepare: You can have this delicious Mediterranean Soup ready in less than 30 minutes!
• Healthy and filling: Packed with protein from chickpeas, it’s both satisfying and nutritious.
• Family-friendly: Kids love it! The flavors are mild yet yummy enough to please everyone.
• Budget-friendly: Made with pantry staples and frozen spinach, it’s an economical choice.
• Make-ahead goodness: It stores well in the fridge or freezer, making it perfect for meal prep.

Ingredients You’ll Need

Gathering these simple, wholesome ingredients is part of the fun! Most of them live in your pantry, which means you can make this Mediterranean Soup anytime you crave something warm and fulfilling.

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)

Variations

One of the best things about this Mediterranean Soup is how flexible it is! Here are some fun variations to keep things exciting:

• Add more veggies: Feel free to toss in some diced bell peppers or zucchini for extra color and nutrition.
• Change up the beans: If you’re not a fan of chickpeas, white beans or lentils can be a great substitute.
• Spice it up: For those who enjoy a kick, add a pinch of cayenne pepper or some crushed red pepper flakes.
• Creamy twist: Stir in some coconut milk at the end for a creamy texture without dairy!

How to Make Mediterranean Soup

Step 1: Sauté Your Veggies

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook while stirring often until the onion has softened and turned translucent—this should take about five minutes. Sautéing brings out their natural sweetness and forms a lovely base for your soup.

Step 2: Add Aromatics

Next, stir in the minced garlic along with the paprika, oregano, and thyme. Cook until fragrant, about one minute. This step is crucial because it enhances flavors that will bloom throughout your soup.

Step 3: Combine Key Ingredients

Now it’s time to add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Increase the heat to bring everything to a boil. Once boiling, cover the pot, reduce the heat, and let it simmer for twenty minutes—this allows all those wonderful flavors to meld together beautifully.

Step 4: Thicken Up

Remove the bay leaves from your pot. In a jar with a lid, combine flour with cold water; shake until emulsified. Stir this mixture into your soup. Then add fresh spinach gradually until wilted (if using frozen spinach instead, just adjust cooking time). Turn off the heat once everything looks perfectly combined.

Step 5: Finish With Flavor

Don’t forget to finish off with fresh lemon juice! Taste your soup and adjust seasoning with more salt, pepper, or lemon juice as needed until all those vibrant flavors sing together beautifully.

Step 6: Serve & Enjoy!

Divide your warming Mediterranean Soup into bowls. Drizzle with extra virgin olive oil and sprinkle on some red pepper flakes if desired! If you want a non-vegan option, feel free to grate some parmesan cheese on top. Pair it with crusty bread for an extra comforting meal. Enjoy every spoonful!

Pro Tips for Making Mediterranean Soup

Making this Mediterranean soup is a breeze, but a few tips can help elevate your dish to the next level!

• Use Fresh Ingredients: Whenever possible, opt for fresh vegetables and herbs. This enhances the flavors and nutrients in your soup, making it even more delicious and wholesome.
• Adjust the Spices: Don’t hesitate to tweak the spices to suit your taste. Adding a pinch of cayenne pepper or a dash of cumin can provide an extra layer of warmth and depth.
• Experiment with Greens: While spinach is fantastic, feel free to swap it out with kale or Swiss chard. These greens not only add different textures but also boost the nutritional value of your soup.
• Make It Ahead: This soup keeps well in the fridge for a few days, making it perfect for meal prep. You can easily double the recipe and enjoy leftovers throughout the week!
• Blend for Creaminess: If you prefer a creamier texture, use an immersion blender to puree part of the soup before adding the greens. This gives you that comforting creaminess without any dairy.

How to Serve Mediterranean Soup

Serving Mediterranean soup can be as creative as it is delightful! Here are some presentation ideas that will make your dish truly shine.

Garnishes

• Fresh Herbs: A sprinkle of chopped parsley or basil adds a burst of freshness that complements the rich flavors of the soup.
• Zest of Lemon: Grating some lemon zest on top before serving not only looks appealing but also enhances the citrusy notes in the soup.
• Crushed Nuts: Sprinkle some toasted pine nuts or walnuts on top for added crunch and nutty flavor.

Side Dishes

• Crusty Bread: A warm loaf of crusty bread is perfect for dipping into your soup. It soaks up all those wonderful flavors while adding a satisfying texture.
• Quinoa Salad: A refreshing quinoa salad with cucumbers, tomatoes, and olives makes a nutritious side that pairs beautifully with this hearty soup.
• Roasted Vegetables: Seasonal roasted vegetables—like bell peppers, zucchini, and eggplant—add color and a sweet caramelized flavor that complements your meal perfectly.
• Hummus Platter: Serve a colorful platter of hummus with sliced veggies and pita bread. It’s a great way to start your meal while sticking to those Mediterranean vibes!

Now you’re all set to enjoy this delicious Mediterranean soup! Happy cooking!

Make Ahead and Storage

This Mediterranean Soup is perfect for meal prep, allowing you to enjoy a wholesome, hearty dish throughout the week. With simple storage options, you can easily make a big batch and have delicious meals ready to go!

Storing Leftovers

• Store any leftover soup in an airtight container in the refrigerator.
• It will keep well for up to 4-5 days.
• Make sure to cool the soup completely before refrigerating.

Freezing

• Allow the soup to cool completely before transferring it to freezer-safe containers or bags.
• Freeze for up to 3 months for best quality.
• Label the containers with the date for easy reference.

Reheating

• To reheat from frozen, thaw overnight in the refrigerator before reheating on the stovetop over medium heat until warmed through.
• If reheating leftovers from the fridge, simply warm on the stove or in the microwave until heated thoroughly.

FAQs

Here are some common questions you might have about this delicious Mediterranean Soup.

Can I use different beans instead of chickpeas in Mediterranean Soup?

Absolutely! While chickpeas give this soup its unique flavor and texture, you can substitute them with other beans like cannellini or kidney beans for a different twist.

How can I make Mediterranean Soup more flavorful?

To enhance the flavors of your Mediterranean Soup, consider adding fresh herbs like basil or parsley, or a splash of vinegar for brightness. Adjusting spices according to your taste can also make a difference!

Is Mediterranean Soup suitable for meal prep?

Yes! This soup is ideal for meal prep since it stores well and tastes even better after sitting. You can prepare a large batch and enjoy it throughout the week.

Can I add more vegetables to my Mediterranean Soup?

Definitely! Feel free to add other vegetables such as zucchini, bell peppers, or kale. Just remember to adjust cooking times based on how long those veggies take to cook.

Final Thoughts

I hope you enjoy making this delightful Mediterranean Soup as much as I do! It’s not only packed with nutrients but also brings warmth and comfort to any meal. Whether you’re cooking for yourself or sharing with loved ones, this recipe is bound to become a favorite. So grab your ingredients, get cooking, and savor every spoonful of goodness!