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+ servings
Mediterranean Soup

Delicious Mediterranean Soup for a Cozy, Healthy Meal

This Mediterranean Soup is a quick and hearty vegan delight, perfect for any cozy meal while nourishing your body.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 220

Ingredients
  

For the Soup Base
  • 2 tablespoons olive oil extra virgin recommended
  • 1 medium onion diced
  • 2 medium carrots finely chopped
  • 2 stalks celery chopped
  • 3 cloves garlic minced
  • 1 teaspoon paprika smoked or sweet
  • 1 teaspoon dried oregano
  • 1 teaspoon thyme optional
Main Ingredients
  • 2 cans chickpeas drained
  • 1 can diced tomatoes with juices
  • 4 cups low-sodium vegetable broth
  • salt to taste
  • black pepper to taste
  • 1-2 leaves bay leaves optional
Thickening & Finish
  • 2 tablespoons flour omit for gluten-free
  • 2 cups fresh spinach or frozen adjusted for cooking time
  • 1 tablespoon lemon juice to taste

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion, 2 finely chopped carrots, and 2 stalks of chopped celery. Cook until the onion is translucent, about 5 minutes.
  2. Stir in 3 minced garlic cloves, 1 teaspoon of paprika, 1 teaspoon of dried oregano, and 1 teaspoon of thyme if using. Cook for an additional minute.
  3. Add 2 cans of drained chickpeas, 1 can of diced tomatoes, and 4 cups of low-sodium vegetable broth. Season with salt and black pepper. Add 1 or 2 bay leaves if desired. Bring to a boil, then reduce heat and simmer for 20 minutes.
  4. Remove the bay leaves. Mix 2 tablespoons of flour with 1/4 cup of cold water, shake until smooth, then stir into the soup to thicken. Cook for an additional 5 minutes.
  5. Stir in 2 cups of fresh spinach until wilted, about 1-2 minutes.
  6. Squeeze in the juice of 1 lemon, mix well, and adjust seasoning as needed. Serve hot with a drizzle of olive oil.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 30gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 2000IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

For added flavor, top with fresh herbs or croutons if desired. The soup can be stored in the fridge for 3-4 days or frozen for up to 2 months.

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