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To make a delicious Mediterranean Veggie Soup, you need a few fresh and healthy ingredients. Here’s what to gather: - 1 tablespoon extra virgin olive oil - 1 medium onion, diced (about 1 cup) - 2 cloves garlic, minced - 2 medium carrots, diced - 1 medium zucchini, diced - 1 red bell pepper, diced - 1 can (14 oz) chickpeas, drained and rinsed - 4 cups low-sodium vegetable broth - 1 can (14 oz) diced tomatoes, with their juices - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 teaspoon smoked paprika - Salt and freshly cracked black pepper, to taste - 2 cups fresh spinach or kale, roughly chopped - Juice of 1 large lemon - Fresh parsley, chopped, for garnish These ingredients combine to create a warm and filling soup. Each one adds its own unique flavor and nutrition. For example, the chickpeas add protein, while the veggies bring vitamins and fiber. The herbs and spices boost the taste. Gather everything before you start cooking for a smooth process. {{ingredient_image_2}} 1. Start by heating 1 tablespoon of extra virgin olive oil in a large pot over medium heat. Wait for it to shimmer. 2. Add 1 medium onion, diced into small pieces. Sauté for about 5 minutes until it becomes soft and clear. 3. Next, toss in 2 minced garlic cloves. Cook for another minute until you smell the garlic's nice aroma. 4. Now, introduce 2 diced medium carrots, 1 diced medium zucchini, and 1 diced red bell pepper. Sauté these veggies for about 5 more minutes. Stir occasionally until they soften. 1. It's time to add 1 can of drained chickpeas, 4 cups of low-sodium vegetable broth, and 1 can of diced tomatoes (with their juices). 2. Sprinkle in 1 teaspoon of dried oregano, 1 teaspoon of dried thyme, and 1 teaspoon of smoked paprika. Stir well to mix everything. 3. Increase the heat to bring the soup to a gentle boil. Then, lower the heat to let it simmer. Let it cook uncovered for 15-20 minutes. This helps the flavors blend. 1. After simmering, taste the soup. Add salt and freshly cracked black pepper to your liking. 2. Fold in 2 cups of chopped fresh spinach or kale. Squeeze the juice of 1 large lemon over the soup. Stir well and cook for another 5 minutes, until the greens are bright and tender. 3. Once done, take the pot off the heat. Let it cool slightly before serving. Serve the soup in deep bowls and sprinkle fresh parsley on top. A wedge of lemon on the side adds a nice touch. For a fun treat, offer slices of crusty bread for dipping! Enjoy your warm, tasty Mediterranean veggie soup! To make this soup your own, adjust the seasoning. Taste it as you cook. Add salt or pepper based on your liking. You can also tweak the herbs. If you love basil, throw in some fresh leaves. For sautéing, heat your olive oil first. Wait until it shimmers. This helps the onion cook evenly. Stir often to avoid burning. When the onion turns soft, add the garlic. Cook it just until fragrant, but don’t let it brown. Simmering is key for great flavor. After you bring the soup to a boil, lower the heat. Let it bubble gently for 15-20 minutes. This allows all the ingredients to share their tastes. For the best texture, cut the veggies into similar sizes. This helps them cook evenly. Stir occasionally while simmering. This keeps the soup from sticking. Garnish with fresh parsley for a pop of color. It adds a nice touch to your soup. Serve lemon wedges on the side. A squeeze of lemon brightens the flavors. Pair your soup with crusty bread. It’s perfect for dipping. You could also add a side salad for extra crunch. Enjoy every bite! Pro Tips Use Fresh Herbs: Fresh herbs can elevate the flavor of your soup significantly. Consider adding fresh oregano or thyme at the end of cooking for a burst of freshness. Customize Your Veggies: This soup is highly adaptable. Feel free to swap in any seasonal vegetables you have on hand, like green beans or peas, for variety. Perfect the Texture: For a creamier soup, blend a portion of the soup using an immersion blender or a regular blender, then return it to the pot for a thicker consistency. Store and Reheat Wisely: This soup stores well in the refrigerator for up to 4 days. To reheat, add a splash of vegetable broth to thin it out, as it may thicken in the fridge. {{image_4}} You can change this soup easily by swapping out vegetables. Try using butternut squash or green beans for a new taste. You can also add grains like quinoa or pasta for more texture. Just cook them separately and add them in before serving. To brighten the flavor, try adding fresh herbs like basil or dill. These herbs can bring a fresh twist. If you like heat, add chili peppers or a splash of hot sauce. This will spice things up and make your soup even more fun. For those needing gluten-free meals, use gluten-free pasta or skip the grains. The soup still tastes great without them. If you're vegan, rest assured this recipe is already plant-based. Just double-check your broth to ensure it has no animal products. This soup is healthy and fits many diets. Store your Mediterranean veggie soup in an airtight container. This keeps it fresh and tasty. It will last about 3 to 4 days in the fridge. Make sure to let it cool before sealing. You can freeze this soup for later. Use freezer-safe containers or bags. Leave some space at the top since liquids expand when frozen. It will stay good for about 2 to 3 months. To thaw, place it in the fridge overnight. For quick thawing, put it under cold running water. When ready to eat, reheat the soup on the stove over low heat. Stir often to warm it evenly. If it seems thick, add a splash of vegetable broth or water. This will help keep the texture just right. Enjoy the flavors as if it was fresh! Can I use fresh tomatoes instead of canned? Yes, you can use fresh tomatoes. Just chop four medium-sized tomatoes. Add them to the pot with the other ingredients. Fresh tomatoes bring a bright flavor to the soup. How can I make this soup spicier? To add spice, try using red pepper flakes or a pinch of cayenne. You can also add diced jalapeños for a fresh heat. Adjust the amount to suit your taste. Is this soup suitable for meal prep? Absolutely! This soup stores well. It keeps in the fridge for up to five days. You can also freeze it for up to three months. Just reheat when you're ready to enjoy it. Caloric breakdown per serving Each serving contains about 150 calories. This soup is low in calories but high in nutrients. Health benefits of the ingredients - Chickpeas: Great source of protein and fiber. - Spinach or kale: Packed with vitamins A, C, and K. - Olive oil: Contains healthy fats that support heart health. - Vegetables: Provide essential vitamins and minerals. How long does it take to cook? The total cooking time is about 40 minutes. This includes prep and cooking. Can I speed up the cooking time? You can speed things up by chopping vegetables smaller. They will cook faster this way. You can also use a pressure cooker to cut down on simmering time. This blog post showed you a delicious soup recipe with fresh ingredients. You learned how to sauté, build flavor, and garnish for a tasty finish. The tips helped you perfect your dish and explore variations. Remember, you can adjust flavors and storage methods based on your needs. Cooking should be fun and simple. Enjoy your tasty soup while sharing with friends and family! Keep experimenting to find your favorite version. Happy cooking!

Mediterranean Veggie Soup

A hearty and healthy soup packed with vegetables and chickpeas, perfect for a comforting meal.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 200 kcal

Ingredients
  

  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, diced (about 1 cup)
  • 2 cloves garlic, minced
  • 2 medium carrots, diced
  • 1 medium zucchini, diced
  • 1 medium red bell pepper, diced
  • 1 can (14 oz) chickpeas, drained and rinsed
  • 4 cups low-sodium vegetable broth
  • 1 can (14 oz) diced tomatoes, with their juices
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • to taste Salt and freshly cracked black pepper
  • 2 cups fresh spinach or kale, roughly chopped
  • 1 large lemon, juiced
  • for garnish Fresh parsley, chopped

Instructions
 

  • In a large, heavy-bottomed pot, heat the olive oil over medium heat until shimmering. Add the diced onion and sauté for about 5 minutes, stirring occasionally, until the onion becomes translucent and soft.
  • Add the minced garlic to the pot and sauté for an additional minute, or until it becomes fragrant and golden. Be careful not to burn the garlic.
  • Introduce the diced carrots, zucchini, and red bell pepper into the pot. Sauté the mixture for about 5 more minutes, occasionally stirring, until the vegetables have softened.
  • Add the drained chickpeas, vegetable broth, diced tomatoes (with juices), dried oregano, dried thyme, and smoked paprika. Stir well to ensure all ingredients are combined thoroughly.
  • Increase the heat to bring the soup to a gentle boil, then reduce the heat to low to let it simmer. Cook uncovered for 15-20 minutes, allowing the flavors to blend beautifully.
  • After simmering, season the soup with salt and freshly cracked black pepper to taste. Adjust the seasoning according to your preference.
  • Fold in the chopped spinach (or kale) and drizzle the lemon juice over the mixture. Stir well and cook for an additional 5 minutes, or until the greens are wilted and vibrant.
  • Once cooked, remove the pot from the heat and let it cool slightly before serving.

Notes

Garnish with fresh parsley and serve with crusty bread.
Keyword healthy, Mediterranean, soup, vegetarian