Hearty Mediterranean Soup That's Ready in Just 30 Minutes

This Hearty Mediterranean Soup features colorful veggies and chickpeas in a vibrant tomato broth, ready in just 30 minutes.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 bowls

Course: Soups

Cuisine: Mediterranean

Calories: 220

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Base

2 tablespoons Olive Oil can swap with vegetable oil
1 Onion diced
2 Carrots chopped
2 Celery Stalks chopped
3 cloves Garlic minced

For the Flavor

1 teaspoon Paprika smoked paprika deepens the broth
1 teaspoon Dried Oregano can use fresh
1 teaspoon Thyme dried or fresh

For the Soup

2 cans Canned Chickpeas drained and rinsed
1 can Canned Tomatoes diced with juice
4 cups Low-Sodium Vegetable Broth homemade broth elevates flavor

For Seasoning

to taste Salt especially if using salty broth
to taste Black Pepper freshly cracked preferred
1 leaf Bay Leaf remove before serving

For Thickening

2 tablespoons Flour can be omitted for gluten-free

For Greens

4 cups Fresh Spinach or frozen

Final Touch

1 Lemon Juice fresh juice to taste

Equipment

large pot

Method

Step-by-Step Instructions

Heat the Oil: Begin by heating olive oil in a large pot over medium heat until shimmering.
Sauté the Vegetables: Add diced onion, chopped carrots, and chopped celery to the pot, sauté for about 5 minutes.
Incorporate Aromatics: Stir in minced garlic, paprika, dried oregano, and thyme, and cook for about 1 minute.
Add the Broth and Beans: Mix in drained chickpeas, canned tomatoes, and vegetable broth. Season with salt and pepper, toss in bay leaf, and bring to a boil.
Simmer and Develop Flavors: Once boiling, reduce heat and cover. Let simmer for 20 minutes.
Thicken the Soup: Whisk together flour with cold water to create a slurry. Stir into the soup and cook for another 5 minutes.
Add the Greens: Fold in fresh spinach until wilted or adjust for frozen spinach.
Finish with Lemon: Squeeze in fresh lemon juice and adjust seasonings to taste.
Serve and Enjoy: Ladle into bowls, optionally drizzling with olive oil and garnishing with croutons or cheese.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 35gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 300mgPotassium: 700mgFiber: 8gSugar: 4gVitamin A: 1000IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

Use fresh veggies and high-quality broth for a richer flavor. The soup tastes better the next day as flavors meld.

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