Description
A hearty, protein-rich Mediterranean Soup packed with chickpeas, vegetables, herbs, and spinach simmered in a rich tomato broth. This nutrient-dense dish delivers ancient Mediterranean benefits in a fast, comforting, and flavorful bowl.
Ingredients
Scale
- 1½ tablespoons extra virgin olive oil
- 1 medium onion, diced
- 2 large carrots, diced
- 1 celery rib, diced
- 2–3 garlic cloves, minced
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- ¼ teaspoon dried thyme
- 2 cans chickpeas, drained and rinsed
- 1 can diced or whole tomatoes
- 2½ cups low-sodium vegetable broth
- 1 tablespoon all-purpose flour
- 6 oz fresh spinach or 3 oz frozen
- 1–2 tablespoons fresh lemon juice
- ¾ teaspoon salt
- ⅛ teaspoon black pepper
- 2 bay leaves (optional)
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; cook 5 minutes until softened.
- Stir in garlic, paprika, oregano, and thyme; cook 1 minute until fragrant.
- Add chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Bring to a boil, cover, and simmer 20 minutes.
- Shake flour with ¼ cup cold water in a jar, then stir slurry into soup to thicken.
- Add spinach and cook until wilted.
- Remove from heat and stir in lemon juice. Taste and adjust seasoning.
Notes
For a thicker texture, blend a portion of the soup or add extra chickpeas. Add lemon juice at the end to brighten flavor.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 314
- Sugar: 10g
- Sodium: 512mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 13g
- Protein: 14g
- Cholesterol: 0mg
Keywords: Mediterranean soup, chickpea soup, healthy soup, high fiber soup, heart healthy soup