Mediterranean Vegetable Soup
Embrace the vibrant flavors of the Mediterranean with this hearty Mediterranean Vegetable Soup, a nourishing one-pot meal bursting with wholesome ingredients and aromatic spices. This recipe combines a medley of colorful vegetables—like zucchini, red bell pepper, and carrots—with protein-packed chickpeas, tangy kalamata olives, and nutrient-rich greens such as spinach or kale. Infused with classic Mediterranean seasonings like oregano, thyme, and a splash of bright lemon juice, this soup is both comforting and invigorating. Ready in just 45 minutes, it's perfect for a quick weeknight dinner or a healthy meal prep option. Serve it with crusty bread to soak up the flavorful broth or pair it with a fresh side salad for a complete Mediterranean dining experience.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 1 medium red bell pepper, diced
- 1 large zucchini, diced
- 1 14.5-ounce can canned diced tomatoes
- 6 cups vegetable broth
- 1.5 cups cooked chickpeas (or canned, rinsed and drained)
- 0.5 cup kalamata olives, pitted and halved
- 0.25 cup fresh parsley, chopped
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 1 piece bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach or kale
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic, carrots, and celery. Cook for another 5 minutes, stirring occasionally.
Add the red bell pepper and zucchini, and cook for 4 minutes until the vegetables start to soften.
Stir in the canned diced tomatoes (with their juices), vegetable broth, chickpeas, kalamata olives, parsley, oregano, thyme, bay leaf, salt, and black pepper.
Increase the heat to bring the soup to a boil, then reduce to a simmer. Cover and cook for 15 minutes, allowing the flavors to meld and the vegetables to fully cook.
Add the baby spinach or kale to the pot and stir until wilted, about 2-3 minutes.
Stir in the lemon juice, taste, and adjust seasoning with additional salt or pepper if needed.
Remove the bay leaf before serving. Serve hot with crusty bread or a side salad to complete the meal.
Nutrition Facts
Calories |
324 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.8 g | 16% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1307 mg | 57% | |
| Total Carbohydrate | 42.6 g | 15% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 12.8 g | ||
| Protein | 11.7 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 153 mg | 12% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1203 mg | 26% | |
*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.
