Mediterranean Diet Bitterleaf Soup
Dive into a bowl of hearty, nourishing goodness with this Mediterranean Diet Bitterleaf Soup, a vibrant blend of earthy greens, protein-packed chickpeas, and aromatic Mediterranean flavors. This comforting soup is crafted with fresh bitterleaf greens, softened to diminish their natural bitterness, and simmered with a medley of cherry tomatoes, red bell pepper, and fragrant spices like smoked paprika and cumin. Extra virgin olive oil brings a touch of richness, while a splash of lemon juice and fresh parsley deliver a refreshing zing. Packed with wholesome ingredients and ready in just 40 minutes, this recipe is perfect for a light yet satisfying meal that aligns with your healthy Mediterranean lifestyle. Serve warm and savor every spoonful of this nutrient-dense dish!
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Recipe Information
Ingredients
- 200 g bitterleaf greens
- 2 tablespoons extra virgin olive oil
- 1 medium onion
- 3 units garlic cloves
- 200 g cherry tomatoes
- 1 liter vegetable broth
- 400 g chickpeas
- 1 medium red bell pepper
- 1 teaspoon cumin powder
- 1 teaspoon smoked paprika
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 10 g fresh parsley
- 2 tablespoons lemon juice
Instructions
Start by thoroughly washing the bitterleaf greens. Once washed, soak them in warm water for about 5 minutes to lessen the bitterness.
While the greens are soaking, dice the onion and mince the garlic cloves. Halve the cherry tomatoes and dice the red bell pepper.
In a large pot, heat the extra virgin olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.
Add the minced garlic, cherry tomatoes, and diced red bell pepper to the pot. Cook for another 5 minutes until the peppers start to soften.
Drain and rinse the soaked bitterleaf, then add to the pot along with the rinsed chickpeas.
Pour the vegetable broth into the pot and stir in the cumin powder, smoked paprika, sea salt, and black pepper.
Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer uncovered for about 15 minutes.
Check the seasoning and adjust if necessary.
Just before serving, add the fresh parsley and lemon juice for a fresh zing and stir to combine.
Serve the soup warm, optionally garnished with extra parsley and a slice of lemon on the side.
Nutrition Facts
Calories |
1516 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.5 g | 63% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4790 mg | 208% | |
| Total Carbohydrate | 223.6 g | 81% | |
| Dietary Fiber | 58.6 g | 209% | |
| Total Sugars | 52.5 g | ||
| Protein | 62.8 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 758 mg | 58% | |
| Iron | 26.0 mg | 144% | |
| Potassium | 4911 mg | 104% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
