Mediterranean Diet Mushroom and Greens Soup
Warm up with the hearty, wholesome flavors of this Mediterranean Diet Mushroom and Greens Soup, a nutrient-packed recipe perfect for a healthy lifestyle. Featuring tender cremini mushrooms, vibrant leafy greens like kale or spinach, and protein-rich chickpeas, this soup embodies the Mediterranean diet’s focus on plant-based, whole-food ingredients. A fragrant base of olive oil-sautéed onion, garlic, and herbs like thyme and bay leaf infuses every spoonful with comforting depth, while a splash of zesty lemon juice brightens the broth. Ready in just 45 minutes and brimming with vitamins and fiber, this one-pot dish is ideal for a quick weeknight meal or an easy make-ahead lunch. Serve it steaming hot with a crusty loaf of whole-grain bread for a satisfying, heart-healthy bowl of goodness.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 300 grams cremini or button mushrooms, sliced
- 1 medium carrot, diced
- 2 pieces celery stalk, diced
- 1 liter low-sodium vegetable broth
- 1 piece bay leaf
- 1 teaspoon dried thyme
- 100 grams kale or spinach, chopped
- 1 cup chickpeas, cooked
- 2 tablespoons lemon juice
- to taste salt
- to taste black pepper, freshly ground
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5-7 minutes until it becomes translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the sliced mushrooms, diced carrot, and diced celery to the pot. Cook for about 5-7 minutes until the vegetables begin to soften.
Pour in the vegetable broth and add the bay leaf and dried thyme. Stir well.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15 minutes.
Add the chopped kale or spinach and cooked chickpeas to the pot, and simmer for another 5 minutes until the greens wilt and the soup is heated through.
Remove the bay leaf, season the soup with lemon juice, salt, and freshly ground black pepper to taste.
Serve hot, garnished with additional fresh herbs or a sprinkle of parmesan cheese if desired.
Nutrition Facts
Calories |
943 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.2 g | 48% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3382 mg | 147% | |
| Total Carbohydrate | 125.4 g | 46% | |
| Dietary Fiber | 34.4 g | 123% | |
| Total Sugars | 36.6 g | ||
| Protein | 38.6 g | 77% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 616 mg | 47% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 4382 mg | 93% | |
*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.
