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Mediterranean Soup

A warm bowl of Mediterranean Soup packed with garlic, herbs, chickpeas, and tomatoes—perfect for a cozy meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Course, Soup
Cuisine: Mediterranean
Calories: 210
Ingredients Method Notes

Ingredients
  

For the soup
  • 1.5 tablespoon olive oil for sautéing
  • 1 onion, peeled and diced
  • 2 carrots, peeled and diced
  • 1 rib celery, diced
  • 2-3 cloves garlic, minced
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • 0.25 teaspoon thyme
  • 2 cans chickpeas, drained 14oz (400 gr each)
  • 1 can whole or diced tomatoes 14oz (400 gr)
  • 2.5 cups low-sodium vegetable broth
  • 0.75 teaspoon salt
  • 0.125 teaspoon black pepper
  • 2 bay leaves (optional)
  • 1 tablespoon flour
  • 6 oz fresh spinach or 3 oz frozen
  • 1-2 tablespoon fresh lemon juice, to taste (optional)

Method
 

Preparation
  1. In a large pot or Dutch oven, warm the olive oil over medium heat.
  2. Add diced onion, carrot, and celery. Cook, stirring often, until the onion softens and turns translucent (about 5 minutes).
  3. Stir in garlic, paprika, oregano, and thyme. Cook for about a minute until fragrant.
  4. Add chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Turn up the heat, bring to a boil, cover, and then reduce to simmer for 20 minutes.
  5. Remove the bay leaves.
  6. In a jar, combine flour and ¼ cup of cold water. Shake until mixed, then stir it into the soup.
  7. Gradually add fresh spinach, stirring until wilted.
  8. Turn off the heat and squeeze in lemon juice. Taste and adjust seasoning as needed.
  9. Serve in bowls, drizzle with extra virgin olive oil, sprinkle with red pepper flakes, and add grated parmesan if desired.

Notes

For storage, the soup can last up to 4-5 days in the fridge and freezes beautifully for up to 3 months. Don’t skip toasting the garlic to enhance the flavors.