Mediterranean Veggie Full Soup
Warm up with a hearty bowl of Mediterranean Veggie Full Soup, a nutrient-packed, flavor-filled dish celebrating the vibrant tastes of the Mediterranean. This colorful vegan soup brims with wholesome ingredients like zucchini, eggplant, red bell pepper, and chickpeas, simmered in a fragrant broth infused with dried oregano, thyme, and smoked paprika. Kalamata olives add a briny depth, while a splash of fresh lemon juice brings a bright, zesty finish. Ready in just an hour, this one-pot recipe is perfect for busy weeknights or meal prepping and makes a satisfying meal when paired with crusty bread or warm pita. Bursting with fresh vegetables, bold spices, and wholesome protein, this Mediterranean-inspired soup is as comforting as it is nutritious!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 1 small eggplant, diced
- 1 14-ounce can canned diced tomatoes
- 6 cups vegetable broth
- 1 15-ounce can (drained and rinsed) cooked chickpeas
- 0.5 cup kalamata olives, pitted and sliced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 3 cups baby spinach leaves
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon (or to taste) black pepper
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
Add the diced carrots, zucchini, bell pepper, and eggplant. Cook for 8–10 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the canned diced tomatoes, vegetable broth, chickpeas, kalamata olives, oregano, thyme, and smoked paprika. Mix well.
Bring the soup to a boil, then reduce the heat to low and let it simmer gently for 20 minutes.
Add the baby spinach leaves and stir until wilted, approximately 2 minutes.
Season the soup with salt, black pepper, and lemon juice to taste.
Garnish the soup with chopped fresh parsley before serving.
Serve the soup hot with crusty bread or pita on the side.
Nutrition Facts
Calories |
299 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1174 mg | 51% | |
| Total Carbohydrate | 39.7 g | 14% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 12.7 g | ||
| Protein | 10.7 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 127 mg | 10% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1101 mg | 23% | |
*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.
