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Mediterranean Soup

Hearty Mediterranean Soup That Will Warm Your Soul

A hearty vegan Mediterranean soup packed with nourishing chickpeas and vibrant flavors.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 240

Ingredients
  

Base Ingredients
  • 2 tablespoons olive oil Adds richness and aids in cooking the aromatics.
  • 1 diced onion Provides a sweet, savory base; use yellow or white.
  • 2 chopped carrots Contributes natural sweetness; can substitute with parsnip.
  • 2 chopped celery stalks Enhances flavor depth; leeks make a sweeter alternative.
  • 4 cloves garlic Adds pungency and aroma; fresh provides best flavor.
Flavor Ingredients
  • 1 teaspoon paprika Brings smokiness and depth; smoked paprika adds richness.
  • 1 teaspoon dried oregano Offers a Mediterranean herbal profile.
  • 0.5 teaspoon dried thyme Complements other herbs nicely.
  • salt & black pepper Enhance flavor, adjust to taste.
  • 1-2 leaves bay leaves Adds subtle depth (optional); remove before serving.
Soup Ingredients
  • 1 can chickpeas Main protein source; canned saves time.
  • 1 can diced tomatoes Provides acidity and sweetness.
  • 4 cups low-sodium vegetable broth Keeps the soup light and vegan.
Thickening & Nutrient Ingredients
  • 2 tablespoons flour Used for thickening; can omit for gluten-free.
  • 2 cups fresh spinach Increases nutritional value.
  • 1 tablespoon lemon juice Adds brightness and acidity.

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, warm olive oil over medium heat. Add diced onion, chopped carrots, and chopped celery stalks. Cook until the onion turns translucent, about 5 minutes.
  2. Stir in minced garlic, paprika, dried oregano, and dried thyme. Sauté for about 1 minute until fragrant.
  3. Add drained chickpeas, diced tomatoes with juices, and vegetable broth. Season with salt, black pepper, and bay leaves. Bring to a gentle boil, then reduce heat and simmer for 20 minutes.
  4. Remove bay leaves. Mix flour with cold water until smooth, then stir into the soup and cook for 3-5 minutes until thickened.
  5. Incorporate fresh spinach into the pot and stir until wilted, about 2-3 minutes.
  6. Turn off heat and squeeze in lemon juice. Stir to combine and adjust seasoning if necessary.
  7. Ladle soup into bowls and serve. Optionally, drizzle with olive oil and sprinkle with red pepper flakes or Parmesan cheese.

Nutrition

Serving: 1bowlCalories: 240kcalCarbohydrates: 36gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 2.5gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 4gVitamin A: 700IUVitamin C: 20mgCalcium: 100mgIron: 3mg

Notes

Adjust seasoning towards the end of cooking for balanced flavors. For a creamier texture, puree a portion of the soup and mix it back in. Feel free to add extra veggies such as zucchini or bell peppers.

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