Description
Mediterranean Soup is a heartwarming dish that captures the essence of sun-drenched shores and vibrant markets. This flavorful soup combines fresh vegetables, aromatic herbs, and nourishing chickpeas, creating a delightful experience in every bowl. Perfect for cozy dinners or impressing guests, it’s both satisfying and easy to make in under 30 minutes. Enjoy it as a nutritious meal that brings everyone together!
Ingredients
Scale
- 2 tbsp extra virgin olive oil
- 1 medium onion, diced
- 4 garlic cloves, minced
- 2 medium carrots, chopped
- 1 zucchini, diced
- 1 bell pepper, chopped
- 1 can (14.5 oz) fire-roasted diced tomatoes
- 4 cups low-sodium vegetable broth
- 1 can (15 oz) chickpeas, drained
- 2 cups fresh spinach or kale
- Juice of 1 lemon
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat. Sauté onions until translucent (about 5 minutes).
- Add garlic, carrots, zucchini, and bell pepper; sauté until softened (3–5 minutes).
- Stir in the tomatoes with their juices and pour in the vegetable broth. Bring to a gentle boil.
- Add chickpeas, oregano, thyme, salt, and pepper; simmer for about 10 minutes.
- Stir in spinach or kale until wilted; finish with freshly squeezed lemon juice before serving.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (300g)
- Calories: 220
- Sugar: 4g
- Sodium: 350mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 10g
- Protein: 9g
- Cholesterol: 0mg