Description
A comforting and vibrant Mediterranean soup loaded with fresh vegetables and chickpeas, perfect for family gatherings or cozy nights in.
Ingredients
Scale
- 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 (14 oz each) chickpeas, drained
- 1 can (14 oz) whole or diced tomatoes
- 2 ½ cups low-sodium vegetable broth
- ¾ teaspoon salt
- ⅛ teaspoon black pepper
- 2 bay leaves (optional)
- 1 tablespoon flour
- 6 oz fresh spinach (or 3 oz frozen)
- 1 to 2 tablespoon fresh lemon juice, or to taste (optional)
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery; cook until softened, about 5 minutes.
- Add minced garlic, paprika, oregano, and thyme; sauté for about 1 minute until fragrant.
- Stir in chickpeas, canned tomatoes, and vegetable broth; season with salt and pepper, adding bay leaves if desired.
- Bring to a boil, then cover and simmer for about 20 minutes.
- Remove bay leaves and whisk flour with a quarter cup of cold water. Stir into the soup to thicken.
- Incorporate fresh spinach until wilted. If using frozen, heat through longer.
- Finish with lemon juice, adjusting to taste.
- Serve in bowls with a drizzle of olive oil and optional toppings like red pepper flakes or Parmesan cheese.
Notes
Adjust spices and acidity to your taste. Pair with crusty bread for a delightful meal.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 6g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 0mg
Keywords: soup, Mediterranean, healthy, vegan, chickpeas, comfort food