Name: Mediterranean Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 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)

Mediterranean Soup

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Experience the comforting warmth of Mediterranean Soup, a delightful chickpea-based dish brimming with flavor and nutrition. This quick and easy recipe is perfect for busy weeknights, allowing you to whip up a hearty meal in under 30 minutes. Packed with protein-rich chickpeas, vibrant vegetables, and aromatic spices, this soup is not only satisfying but also family-friendly and budget-conscious. With its versatility, you can customize it to your taste by adding your favorite veggies or spices. Whether you’re enjoying a cozy dinner at home or hosting friends, this Mediterranean Soup is sure to impress and nourish everyone around the table.

Author: Emberly
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 6 servings 1x
Category: Main
Method: Simmering
Cuisine: Mediterranean

Ingredients

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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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Instructions

Heat olive oil in a large pot over medium heat. Sauté diced onion, carrots, and celery for about 5 minutes until softened.
Add minced garlic, paprika, oregano, and thyme; cook for an additional minute until fragrant.
Stir in chickpeas, diced tomatoes, vegetable broth, salt, pepper, and bay leaves. Bring to a boil; reduce heat and simmer for 20 minutes.
Remove bay leaves. Mix flour with cold water in a jar; add to soup to thicken. Stir in fresh spinach until wilted.
Finish with lemon juice; taste and adjust seasoning as desired.
Serve hot with optional garnishes like olive oil or red pepper flakes.

Nutrition

Serving Size: 1 bowl (approximately 1.5 cups or 360g)
Calories: 205
Sugar: 4g
Sodium: 620mg
Fat: 6g
Saturated Fat: 1g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 32g
Fiber: 10g
Protein: 9g
Cholesterol: 0mg

Find it online: https://simplemealbox.com/mediterranean-soup/