Description
A delicious and healthy Mediterranean soup packed with chickpeas, vegetables, and flavored with herbs.
Ingredients
Scale
- 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)
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
- Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
- Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil. Cover the pot, reduce the heat, and simmer for 20 minutes. Remove the bay leaves.
- Add the flour and ¼ cup of cold water to a jar with a lid, shake until emulsified, and stir into the soup.
- Add the fresh spinach, a handful at a time, and stir until wilted (if using frozen, increase the cooking time accordingly). Turn off the heat.
- Finish with lemon juice, then taste and season with more salt, pepper, and lemon juice until the flavors really sing.
- Divide into bowls, drizzle with extra virgin olive oil and a pinch of red pepper flakes if desired, and add grated parmesan cheese if not keeping it vegan. Serve with crusty bread. Enjoy!
Notes
- For a thicker soup, adjust the flour and water mixture accordingly.
- Can be stored in the refrigerator for 3-4 days.
- Perfect to serve with a side of crusty bread.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 4g
- Sodium: 600mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg