Name: Mediterranean Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1 ½ tablespoon olive oil; 1 onion, peeled and diced; 2 carrots, peeled and diced; 1 celery rib, diced; 2-3 garlic cloves, minced; 1 teaspoon paprika; 1 teaspoon oregano; ¼ teaspoon thyme; 2 cans (14oz – 400 gr each) chickpeas, drained; 1 can (14oz – 400 gr) whole or diced tomatoes; 2 ½ cup (600 ml) low-sodium vegetable broth; ¾ teaspoon salt; ⅛ teaspoon black pepper; 2 bay leaves (optional); 1 tablespoon flour; 6 oz (170 grams) fresh spinach (or 3 oz frozen); 1 to 2 tablespoon fresh lemon juice, or to taste (optional)

Print Recipe

Introduction to Mediterranean Soup

Being a very busy mom and an avid home cook, I understand how stressing it can be to prepare a meal that will please everybody. And this is why I am so thrilled to offer you access to the following Mediterranean soup recipe! More than just being warm and healthy, this is an incredibly simple-to-prepare soup that involves chickpeas, colorful vegetables, and fragrant herbs that will ideally suit a busy weeknight or an occasion for your dears. It’s one of those hearty foods that brighten a room on cold days.

Why You’ll Love This Mediterranean Soup

That Mediterranean soup isn’t only a meal; it’s your new best friend in the kitchen. A hearty dinner that’s ready to eat in 40 minutes of mostly waiting around until it’s done. That’s the warm savory fragrance that’s got to be wafting around your kitchen as it cooks! And filled with micronutrients that even fussy eaters gobble up. An excuse to get everyone together and take pleasure in a healthy diet.

Ingredients for Mediterranean Soup

Gathering the right ingredients is half the fun of cooking! This Mediterranean soup recipe calls for simplicity and freshness. Let’s go through the ingredients you’ll need:

Olive Oil: A fundamental fat that adds richness. It also helps the vegetables sauté nicely.
Onion: A flavor base that sweetens as it cooks, bringing depth to the soup.
Carrots: These provide a touch of natural sweetness and beautiful color.
Celery: Adds crunch and a mild, savory flavor, enhancing the overall taste profile.
Garlic: The aromatic superstar that elevates every dish with its robust flavor.
Paprika: This spice introduces a hint of smokiness, giving the soup a warm undertone.
Oregano: A classic Mediterranean herb that infuses the soup with its earthy essence.
Thyme: Adds a subtle depth that blends beautifully with the other spices.
Chickpeas: Packed with protein and fiber, they create a satisfying heartiness.
Tomatoes: Fresh tomatoes (or canned) introduce brightness and acidity that complements the flavors.
Vegetable Broth: The liquid gold of the soup—low-sodium options let you control the saltiness.
Salt and Pepper: Essential for seasoning; they allow the soup’s flavors to shine.
Bay Leaves: (Optional) They release a subtle, aromatic flavor during cooking but must be removed before serving.
Flour: Used to thicken the soup, creating a velvety texture.
Fresh Spinach: Adds a pop of color and nutrients. If using frozen, it’s just as nutritious!
Lemon Juice: (Optional) A splash at the end that brightens and balances the flavors.

For exact quantities, check the bottom of the article where you’ll find the detailed recipe that’s perfect for printing and easy reference!

How to Make Mediterranean Soup

Making this Mediterranean soup is as easy as pie! With each step, you’ll see just how straightforward cooking can be, even on the busiest of days. Ready? Let’s dive in!

Step 1: Heat the Olive Oil

First, take a large pot or Dutch oven and heat 1 ½ tablespoons of olive oil over medium heat. You want it hot enough to make the veggies sizzle when they hit the pan. Pour it in and let the magic begin!

Step 2: Sauté the Vegetables

Next, add the diced onion, carrots, and celery to the pot. Stir these colorful veggies often, allowing the onions to soften and turn translucent. This should take about 5 minutes. Trust me, the aroma will fill your kitchen and make you feel right at home!

Step 3: Add Herbs and Spices

Now comes the fun part! Stir in the minced garlic, paprika, oregano, and thyme. Sauté for an additional minute until you can smell those beautiful spices wafting through the air. It’s like a flavorful hug for your senses!

Step 4: Combine Main Ingredients

Time to make this soup come alive! Add the drained chickpeas, tomatoes, veggie broth, salt, pepper, and bay leaves if you’re using them. Raise the heat to bring everything to a rolling boil. This is where the magic of merging flavors begins!

Step 5: Simmer and Thicken

Once it boils, cover the pot, reduce the heat, and let it simmer for 20 minutes. It’s during this time that the flavors get to know each other. To thicken your soup, mix 1 tablespoon of flour with ¼ cup of cold water in a jar. Shake it until it’s smooth and stir it into your soup.

Step 6: Add Spinach

Now, the soup is so close to perfection! Fold in the fresh spinach, a handful at a time. Watch it wilt down and become part of the soup. If you’re using frozen spinach, give it a bit more time to warm through. It’s an easy and healthy way to add nutrients!

Step 7: Final Seasoning

Almost there! Turn off the heat and squeeze in 1 to 2 tablespoons of fresh lemon juice to brighten things up. Give it all a taste and adjust salt, pepper, and lemon juice until it feels just right. This is your moment to shine!

Step 8: Serve and Enjoy

Finally, ladle the soup into bowls. If you want, drizzle some extra virgin olive oil on top and a sprinkle of red pepper flakes for a little kick. Pair it with a slice of crusty bread, and you’re all set for a comforting meal that’s as delicious as it is nourishing!

Tips for Success

Prep your ingredients ahead of time to streamline cooking on busy nights.
Adjust the thickness of the soup by varying the flour and water mixture.
Feel free to swap veggies based on what you have on hand.
Taste and adjust seasonings as you go for the best flavor.
Pair the soup with a simple side salad for a complete meal.

Equipment Needed

Large pot or Dutch oven: A sturdy cooking pot works great if you don’t have a Dutch oven.
Wooden spoon: Perfect for stirring; a spatula can work in a pinch.
Jar with a lid: Useful for shaking the flour and water; a small bowl and whisk also do the trick.
Measuring cups and spoons: Essential for accurate ingredient portions.

Variations

Protein Boost: Add cooked chicken or turkey for a heartier version, perfect for meat lovers.
Spicy Kick: Incorporate chopped jalapeños or a dash of cayenne pepper for an extra kick of heat.
Quinoa Addition: Stir in cooked quinoa for added protein and a delightful texture contrast.
Herb Infusion: Experiment with fresh basil or dill for a vibrant flavor twist.
Creamy Variation: Stir in a splash of coconut milk or your favorite non-dairy cream for a creamy texture.

Serving Suggestions

Serve with crusty bread or a warm baguette—perfect for dipping!
A light side salad with mixed greens adds freshness and crunch.
Pair with a glass of crisp white wine or sparkling water with lemon.
Garnish with fresh herbs or a sprinkle of feta for extra flair.

FAQs about Mediterranean Soup

As I’ve dived into the delightful world of Mediterranean soup, I often get questions from fellow cooking enthusiasts. Here are some of the most common ones, along with my tips to make your soup journey even more enjoyable:

Can I make this Mediterranean soup in advance?
Absolutely! The flavors actually improve after a day in the fridge. Just store it in an airtight container for up to 3-4 days. Reheat gently on the stovetop before serving.

What can I substitute for chickpeas?
If chickpeas aren’t your favorite, white beans or lentils can work wonders. They both add a great texture and protein to the soup.

Is this Mediterranean soup gluten-free?
Yes! Just omit the flour or use a gluten-free thickening agent, and you’ll have a delicious gluten-free option. You won’t miss a beat!

Can I add more vegetables?
Absolutely! Feel free to throw in zucchini, bell peppers, or whatever you like. They add color and nutrition while keeping it flexible for your family’s taste.

How can I make the soup spicier?
For a little kick, add red pepper flakes or toss in some minced jalapeños while cooking. Just the right touch makes all the difference!

Final Thoughts

This Mediterranean soup is more than just a meal; it’s a celebration of flavors and comfort. It teaches us that healthy eating can be both enjoyable and achievable, even on the busiest days. I love how it brings my family together around the table, sparking conversations and laughter. It’s also a fantastic way to showcase seasonal vegetables and make them appealing to everyone, even picky eaters! With each bowl, you’ll see smiles all around, filling your home with warmth and joy. I hope you enjoy making this dish as much as I do—happy cooking!