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+ servings
Mediterranean Soup

Savor the Flavor: Easy Mediterranean Soup in Under 30 Minutes

Quick and nourishing, this Vegan Mediterranean Soup features chickpeas and vibrant vegetables for a delicious meal.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Extra virgin for enhanced flavor
  • 1 medium Onion Diced
  • 2 medium Carrots Diced
  • 2 stalks Celery Diced
  • 2 cloves Garlic Minced
  • 1 teaspoon Paprika Smoky
  • 1 teaspoon Oregano Dried
  • 1 teaspoon Thyme Dried
For the Protein
  • 1 can Chickpeas Canned
For the Broth and Flavor
  • 1 can Canned Tomatoes Whole or diced
  • 4 cups Low-Sodium Vegetable Broth
  • to taste Salt
  • to taste Pepper
  • 2 leaves Bay Leaves Optional
For the Finish
  • 2 tablespoons Flour Optional, for thickening
  • 2 cups Fresh Spinach Or frozen
  • 2 tablespoons Lemon Juice Adjust to taste

Equipment

  • large pot
  • Dutch oven
  • jar for slurry

Method
 

Step‑by‑Step Instructions
  1. Heat olive oil in a large pot over medium heat. Add onion, carrot, and celery; sauté for about 5 minutes until softened.
  2. Stir in garlic, paprika, oregano, and thyme; cook for 1 minute to bloom the spices.
  3. Add chickpeas, tomatoes, vegetable broth, salt, pepper, and bay leaves. Bring to a boil, then reduce heat to low and simmer for 20 minutes.
  4. For a thicker consistency, prepare a flour slurry; mix flour with cold water and gradually stir into the soup. Cook for an additional 5 minutes.
  5. Stir in fresh spinach until just wilted, about 2-3 minutes. If using frozen, cook a few extra minutes.
  6. Add lemon juice to taste, stir well, and adjust seasoning as needed.
  7. Serve hot in bowls, optionally garnished with olive oil and pepper flakes.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 500mgPotassium: 600mgFiber: 8gSugar: 4gVitamin A: 2500IUVitamin C: 30mgCalcium: 60mgIron: 3mg

Notes

For best flavor, use fresh herbs when possible. Avoid overcooking vegetables to maintain texture.

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