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Simple Mediterranean Soup Recipe

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.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Soup
Cuisine: Mediterranean
Calories: 314
Ingredients Method Notes

Ingredients
  

  • 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

Method
 

  1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; cook 5 minutes until softened.
  2. Stir in garlic, paprika, oregano, and thyme; cook 1 minute until fragrant.
  3. Add chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Bring to a boil, cover, and simmer 20 minutes.
  4. Shake flour with ¼ cup cold water in a jar, then stir slurry into soup to thicken.
  5. Add spinach and cook until wilted.
  6. 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.