Mediterranean Diet Hearty Vegetable Soup
Warm, nourishing, and brimming with vibrant flavors, this Mediterranean Diet Hearty Vegetable Soup is the perfect blend of wholesome ingredients and comforting goodness. Made with a colorful medley of fresh vegetables like zucchini, kale, and red bell pepper, it's elevated with protein-packed chickpeas and infused with fragrant herbs like oregano, thyme, and basil. A base of rich vegetable broth and a dash of zesty lemon juice tie it all together for a light yet satisfying dish that’s ready in just under an hour. This one-pot wonder is not only easy to prepare but also aligned with the heart-healthy principles of the Mediterranean diet, making it an ideal option for a balanced meal. Serve it as a main course or pair it with crusty bread for the ultimate cozy dinner that’s as nutritious as it is delicious! Perfect for meal prep, this soup will have you enjoying its rich Mediterranean flavors all week long.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 garlic cloves, minced
- 2 medium carrot, sliced
- 2 medium celery stalks, sliced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 14.5 ounces diced tomatoes, canned
- 6 cups vegetable broth
- 2 cups kale, chopped
- 15 ounces chickpeas, canned, drained and rinsed
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 1 bay leaf
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes or until the onion becomes translucent.
Stir in the minced garlic, and continue to cook for another minute until fragrant.
Add the sliced carrots, celery, diced zucchini, and red bell pepper; sauté for about 5 minutes to allow the vegetables to start softening.
Stir in the canned diced tomatoes and vegetable broth, scraping up any browned bits at the bottom of the pot.
Bring the mixture to a boil, then reduce the heat to let it simmer.
Add the chopped kale, drained and rinsed chickpeas, dried oregano, thyme, basil, black pepper, and bay leaf.
Simmer the soup for 25 to 30 minutes, or until the vegetables are tender but not overcooked.
Remove the bay leaf, stir in the lemon juice, and season with salt to taste.
Serve hot, garnished with freshly chopped parsley or a lemon wedge if desired.
Nutrition Facts
Calories |
1818 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.0 g | 71% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6006 mg | 261% | |
| Total Carbohydrate | 273.0 g | 99% | |
| Dietary Fiber | 68.2 g | 244% | |
| Total Sugars | 70.9 g | ||
| Protein | 79.9 g | 160% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 909 mg | 70% | |
| Iron | 21.3 mg | 118% | |
| Potassium | 6584 mg | 140% | |
*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.
