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+ servings
Mediterranean soup

Hearty Mediterranean Soup: A Quick Vegan Comfort Dish

A quick and satisfying Mediterranean soup, packed with chickpeas and vibrant veggies, offering a delightful vegan comfort food experience.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 200

Ingredients
  

Soup Base
  • 2 tablespoons olive oil Extra virgin recommended
  • 1 onion Diced
  • 2 carrots Peeled and diced
  • 2 celery stalks Diced
  • 3 garlic cloves Minced
Seasoning
  • 1 teaspoon paprika Sweet or smoked
  • 1 teaspoon dried oregano
  • 1 pinch of dried thyme
  • to taste salt
  • to taste black pepper
  • 1-2 bay leaves Remove before serving
Protein and Broth
  • 1 can chickpeas Drained and rinsed
  • 1 can diced tomatoes With juices
  • 4 cups vegetable broth Adjust salt to taste if using salty broth
Final Touch
  • 2 tablespoons flour Optional for thickening
  • 2 cups fresh spinach Or 1 cup frozen
  • to taste lemon juice Add at the end for freshness

Equipment

  • Large Pot

Method
 

Cooking Instructions
  1. In a large pot, heat olive oil over medium heat. Add diced onion, carrots, and celery. Sauté for about 5 minutes until softened.
  2. Stir in minced garlic, paprika, oregano, and thyme. Cook for an additional minute until fragrant.
  3. Pour in vegetable broth, add chickpeas, and diced tomatoes. Season with salt, pepper, and bay leaves. Bring to a boil, then simmer for 20 minutes.
  4. Remove bay leaves. Mix flour with water to create a slurry and stir into the soup to thicken.
  5. Fold in spinach until wilted, taking just a couple of minutes.
  6. Squeeze in fresh lemon juice, stir, and adjust seasoning before serving.
  7. Ladle soup into bowls, drizzle with olive oil and serve with crusty bread or croutons.

Nutrition

Serving: 1bowlCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 300mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 600IUVitamin C: 15mgCalcium: 50mgIron: 3mg

Notes

Customize with seasonal vegetables or fresh herbs for added flavor and nutrition.

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