Mediterranean Diet Hearty Vegetable Soup with Rustic Bread
Cozy up with a bowl of this **Mediterranean Diet Hearty Vegetable Soup with Rustic Bread**, a wholesome and nutrient-packed recipe perfect for any season! Brimming with fresh, vibrant vegetables like zucchini, kale, and red bell pepper, this soup is simmered in a rich tomato and vegetable broth infused with garlic, oregano, and thyme for authentic Mediterranean flavors. Protein-rich chickpeas add a satisfying heartiness, while a garnish of fresh basil lends a fragrant finishing touch. The rustic, whole-grain bread on the side is perfect for soaking up every delicious spoonful. Ready in just an hour, this easy-to-make soup is a healthy, feel-good meal that’s perfect for lunch or dinner. **Keywords: Mediterranean diet, hearty vegetable soup, rustic bread, healthy soup recipe, plant-based meal, easy dinner ideas.**
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large yellow onion, chopped
- 2 medium carrots, sliced
- 2 medium celery stalks, sliced
- 3 cloves garlic cloves, minced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 28 ounces canned tomatoes, crushed
- 6 cups vegetable broth
- 4 cups kale, chopped
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 cup cooked chickpeas
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh basil, chopped
- 1 loaf whole-grain rustic bread
Instructions
Heat olive oil in a large pot over medium heat. Add the chopped onion, sliced carrots, and sliced celery, and sauté for about 5 minutes until the onion is translucent and the vegetables have softened.
Add the minced garlic and continue to sauté for another 1 minute until it becomes fragrant.
Stir in the diced zucchini and red bell pepper and cook for an additional 3 minutes.
Pour in the crushed tomatoes and vegetable broth, and add the chopped kale, dried oregano, dried thyme, and the bay leaf. Stir well to combine.
Bring the mixture to a boil, then reduce the heat and let it simmer uncovered for 20 minutes, allowing the flavors to meld.
Add the cooked chickpeas to the pot and season with salt and black pepper. Continue simmering for an additional 5 minutes.
Remove the bay leaf from the soup and adjust seasoning if necessary.
Garnish the soup with fresh basil before serving.
Serve hot with slices of whole-grain rustic bread on the side.
Nutrition Facts
Calories |
3153 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.5 g | 106% | |
| Saturated Fat | 12.9 g | 64% | |
| Polyunsaturated Fat | 8.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10534 mg | 458% | |
| Total Carbohydrate | 515.1 g | 187% | |
| Dietary Fiber | 98.2 g | 351% | |
| Total Sugars | 101.8 g | ||
| Protein | 121.8 g | 244% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1306 mg | 100% | |
| Iron | 39.3 mg | 218% | |
| Potassium | 8410 mg | 179% | |
*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.
