Description
A vibrant and hearty Mediterranean soup filled with fresh vegetables and chickpeas, offering comfort and nostalgia.
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 olive oil in a large pot over medium heat. Add diced onion, carrots, and celery, stirring until onion softens (about 5 minutes).
- Stir in minced garlic, paprika, oregano, and thyme; cook for 1 minute.
- Add chickpeas, tomatoes, vegetable broth, salt, black pepper, and bay leaves (if using). Bring to a boil, then reduce heat and simmer for 20 minutes.
- Remove bay leaves. Mix flour with ¼ cup cold water and stir into the soup to thicken.
- Add spinach gradually, stirring until it wilts, then turn off heat.
- Finish with lemon juice, adjusting to taste.
Notes
Using fresh ingredients enhances the flavor. Consider adding crushed red pepper flakes for heat.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 4g
- Sodium: 350mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
Keywords: Mediterranean, soup, chickpeas, healthy, vegetarian, comfort food
