Mediterranean Soup

Why Make This Recipe

Mediterranean Soup is a delightful dish that brings together the vibrant flavors of the Mediterranean in a warm, nourishing bowl. It’s perfect for a cozy dinner or a light lunch. This soup is packed with healthy ingredients, making it not only delicious but also nutritious. Chickpeas provide protein and fiber, while fresh vegetables like carrots and spinach add a variety of vitamins. The combination of spices adds depth, making it a wonderful meal for any occasion. Plus, it’s easy to prepare and can be customized to suit your taste.

How to Make Mediterranean Soup

Preparing Mediterranean Soup is a straightforward process that requires minimal cooking skills. You’ll begin by sautéing your aromatics, which sets the stage for a deeply flavored soup. Here’s a step-by-step guide to making this tasty dish.

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)

Directions

1. Heat the Olive Oil
   Start by heating the olive oil in a large pot or Dutch oven over medium heat. The oil should be hot but not smoking. This step is crucial because it helps to properly sauté the vegetables.

2. Sauté the Vegetables
   Add the diced onion, carrots, and celery to the pot. Cook them for about 5 minutes, stirring often. You want the onion to soften and turn translucent. This blend of vegetables is known as a "mirepoix" and serves as a flavorful base for the soup.

3. Add Garlic and Spices
   Next, stir in the minced garlic, paprika, oregano, and thyme. Cook this mixture for another minute until the garlic is fragrant. This allows the spices to release their essential oils and enhances the dish’s overall flavor.

4. Incorporate the Chickpeas and Tomatoes
   It’s time to add the drained chickpeas and tomatoes, along with the vegetable broth, salt, black pepper, and bay leaves (if you are using them). Raise the heat and bring the mixture to a boil. Once boiling, reduce the heat to a simmer and cover the pot. Let it cook for about 20 minutes. During this time, the flavors will meld together beautifully.

5. Remove Bay Leaves
   After 20 minutes, carefully remove the bay leaves. They are not meant to be eaten, so make sure to get them out of the soup.

6. Thicken the Soup
   In a small jar with a lid, combine the tablespoon of flour with ¼ cup of cold water. Shake it well until it forms a smooth mixture. Stir this into the soup. This helps to slightly thicken the soup and adds a nice creaminess.

7. Add Spinach
   Gradually add the fresh spinach, stirring it into the soup until it wilts. If you are using frozen spinach, you will want to cook it a bit longer to heat it through completely.

8. Finish with Lemon Juice
   Turn off the heat and finish the soup by adding fresh lemon juice to taste. Lemon juice adds brightness and balance to the dish. Taste the soup and adjust the seasoning if needed, adding more salt, pepper, or lemon juice as per your preference.

9. Serve
   Divide the soup into bowls. You can drizzle some extra virgin olive oil on top and sprinkle with red pepper flakes if you like a bit of heat. If you’re not keeping it vegan, adding some grated parmesan cheese on top will elevate the dish. Serve it with crusty bread for a complete meal.

How to Serve Mediterranean Soup

Mediterranean Soup is versatile in how you can serve it. Here are a few tips for presenting this soup:

• With Bread: Crusty bread is perfect for dipping into the soup. Consider sourdough or a baguette for a nice pairing.

• Toppings: Enhance your soup with toppings like croutons, a sprinkle of fresh herbs like parsley or basil, or a dollop of Greek yogurt for creaminess.

• Garnishes: Drizzling a bit of quality extra virgin olive oil just before serving adds richness while fresh lemon zest can provide a lovely brightness.

How to Store Mediterranean Soup

Storing Mediterranean Soup is easy, and it keeps well so you can enjoy the leftovers.

• Refrigerator: Allow the soup to cool completely before transferring it to an airtight container. It will last in the fridge for up to 4 days. Always reheat thoroughly before serving.

• Freezer: If you plan to store it for longer, you can freeze the soup. Portion it into freezer-safe containers or bags. It can last in the freezer for about 3 months. When ready to enjoy, thaw it in the refrigerator overnight before reheating.

Tips to Make Mediterranean Soup

1. Adjust the Spices: Feel free to add different spices based on your preference. Cumin and coriander can add another layer of flavor if you like.

2. Vegetable Variations: You can add other vegetables like bell peppers, zucchini, or potatoes. Just cut them to match the cooking time of the carrots and celery.

3. Increase Protein: For a heartier soup, consider adding some cooked chicken or sausage. Just remember to cook them separately and mix them in during the last stages.

4. Make it Creamy: If you prefer a creamier texture, you can blend a portion of the soup in a blender and then return it to the pot before serving.

Variation

While this Mediterranean Soup is fantastic as is, there are many variations you can try:

• Mediterranean Quinoa Soup: Add cooked quinoa for extra texture and protein.

• Spicy Mediterranean Soup: Add more chili flakes or even some diced jalapeños for a spicier kick.

• Seafood Variation: Diced shrimp or fish can be added towards the end of cooking. Ensure they are cooked through before serving.

FAQs

1. Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas. Just soak them overnight, cook them until tender, and then add them to the soup.

2. Is this soup gluten-free?
Yes, simply omit the flour or use a gluten-free flour blend, and it will still taste delicious.

3. Can I make this soup vegan?
Absolutely! The soup is vegan as is, just leave out any dairy toppings like cheese or yogurt.

4. How can I make this soup spicier?
You can add more red pepper flakes or a dash of hot sauce to increase the heat level.

5. What can I do with leftovers?
Leftover Mediterranean Soup can be stored in the refrigerator or freezer. It also makes a great base for other recipes like grain bowls or pasta dishes.

Mediterranean Soup is not just a meal; it’s a tapestry of flavors that brings comfort and nourishment. It’s easy to make, healthy, and customizable, making it a wonderful dish for anyone to try in their kitchen. With a few ingredients and simple steps, you can enjoy a bowl of warmth that captures the essence of the Mediterranean. Enjoy your cooking!

Mediterranean Soup

---

• Author: ethanmiller
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Vegan

Print Recipe

Pin Recipe

Description

A warm and nourishing soup packed with chickpeas, fresh vegetables, and aromatic spices, perfect for a cozy dinner or light lunch.

---

Ingredients

Scale 1x2x3x

• 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, to taste (optional)

---

Instructions

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the diced onion, carrots, and celery to the pot and cook for about 5 minutes.
3. Stir in the minced garlic, paprika, oregano, and thyme. Cook for another minute.
4. Incorporate the drained chickpeas and tomatoes, vegetable broth, salt, black pepper, and bay leaves. Bring to a boil.
5. Reduce the heat to a simmer and cover the pot. Let it cook for about 20 minutes.
6. Remove the bay leaves after cooking.
7. Combine the tablespoon of flour with ¼ cup of cold water in a jar and shake until smooth. Stir this mixture into the soup.
8. Add the fresh spinach, stirring until it wilts.
9. Finish by adding fresh lemon juice to taste.
10. Serve the soup in bowls, optionally drizzling with olive oil and adding toppings as desired.

Notes

For a creamier texture, blend a portion of the soup before serving.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 bowl
• Calories: 250
• Sugar: 2g
• Sodium: 500mg
• Fat: 8g
• Saturated Fat: 1g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 38g
• Fiber: 10g
• Protein: 12g
• Cholesterol: 0mg

Keywords: Mediterranean soup, healthy soup, chickpea soup, vegan soup, easy soup