Description
Mediterranean Soup is a vibrant and hearty dish that embodies the essence of the sun-kissed Mediterranean coasts. Packed with fresh vegetables, fragrant herbs, and wholesome grains, this soup offers a delightful burst of flavor in every spoonful. Perfect for cozy evenings or entertaining guests, it’s not just a meal but a comforting experience that nourishes both body and soul.
Ingredients
Scale
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 medium zucchini, diced
- 1 can (14 oz) crushed tomatoes
- 4 cups vegetable broth
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 cups fresh spinach or kale
- Juice of 1 lemon
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt and pepper to taste
- Optional: grated Parmesan cheese for serving
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onion and cook until translucent (about 5 minutes). Stir in minced garlic and sauté until fragrant.
- Add chopped carrots and celery; cook for another 5-7 minutes until tender.
- Mix in diced zucchini and crushed tomatoes. Stir together until well combined.
- Pour in vegetable broth and add dried herbs, salt, and pepper. Bring to a boil then lower the heat to simmer for about 20 minutes.
- In the last 5 minutes of cooking, add the chickpeas and spinach/kale. Stir until greens wilt slightly.
- Just before serving, squeeze fresh lemon juice over the soup.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (about 350g)
- Calories: 250
- Sugar: 6g
- Sodium: 500mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Feel free to customize by adding your favorite proteins like chicken or shrimp. For an extra flavor boost, try adding a sprinkle of feta cheese or serve with crusty bread on the side.