Why Make This Recipe
Mediterranean soup is a simple yet delicious dish that brings the vibrant flavors of the Mediterranean right to your kitchen. It’s packed with healthy ingredients like chickpeas, spinach, and tomatoes, making it both nutritious and satisfying. This soup is perfect for any season, warm and comforting in the winter, and light and fresh in the summer. It is also easy to prepare, making it a great choice for a quick weeknight meal or a hearty lunch.
How to Make Mediterranean Soup
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)
Directions:
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the diced onion, carrot, and celery. Cook for about 5 minutes, stirring often, until the onion softens and turns translucent.
- Stir in the garlic, paprika, oregano, and thyme. Cook for an additional minute until fragrant.
- Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat to bring the mixture to a boil.
- Once boiling, cover the pot, reduce the heat, and let it simmer for 20 minutes. Remove the bay leaves after simmering.
- In a jar with a lid, mix the flour with ¼ cup of cold water and shake until smooth. Stir this mixture into the soup.
- Add the fresh spinach, a handful at a time, and stir until wilted. If using frozen spinach, increase the cooking time slightly.
- Turn off the heat. Finish with lemon juice, then taste, adjusting with more salt, pepper, and lemon juice as needed.
- Divide the soup into bowls, drizzle with extra virgin olive oil and add a pinch of red pepper flakes if desired. For a non-vegan option, sprinkle with grated parmesan cheese. Serve with crusty bread on the side. Enjoy!
How to Serve Mediterranean Soup
Serve Mediterranean soup hot in a bowl. You can add a drizzle of extra virgin olive oil and a sprinkle of red pepper flakes on top for added flavor. It pairs well with crusty bread or whole-grain rolls, making it a complete meal. You can also garnish with some fresh herbs for an extra touch.
How to Store Mediterranean Soup
Allow any leftover Mediterranean soup to cool completely before storing. Transfer it to an airtight container and refrigerate. It can be safely stored in the fridge for about 3 to 4 days. For longer storage, you can freeze the soup for up to 3 months. Reheat it on the stove or in the microwave until hot.
Tips to Make Mediterranean Soup
- For added depth of flavor, consider adding a splash of white wine while cooking the vegetables.
- If you want the soup to have a creamier texture, blend part of it before adding the spinach.
- You can customize the soup by adding other vegetables like zucchini, bell peppers, or kale.
Variation
You can alter this recipe by adding different proteins, such as cooked chicken, turkey, or sausage. Another variation is to use lentils instead of chickpeas for a different taste and texture. You can also make it spicy by adding diced jalapeños or a dash of cayenne pepper.
FAQs
1. Can I make this soup in advance?
Yes, Mediterranean soup can be made in advance. Store it in the refrigerator for a few days or freeze it for later enjoyment.
2. Is this soup vegan?
Yes, this recipe is vegan as written, but you can add parmesan cheese if you prefer a non-vegan version.
3. Can I use dried chickpeas?
Yes, you can use dried chickpeas. Make sure to soak and cook them according to package instructions before adding them to the soup.
