Mediterranean Soup Recipe

Why make this recipe

Mediterranean Soup is a warm and comforting dish that brings together fresh and vibrant flavors from the Mediterranean region. It is easy to make and packed with healthy ingredients like vegetables, beans, and herbs. This recipe is great for a light lunch or a hearty dinner. Plus, it’s perfect for meal prepping, as it stores well and can be enjoyed throughout the week.

How to make Mediterranean Soup

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 can (14 ounces) diced tomatoes
• 4 cups vegetable broth
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Directions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until soft, about 3-4 minutes.
2. Add the minced garlic, diced carrots, diced celery, and diced red bell pepper. Cook for another 5 minutes until the vegetables are tender.
3. Stir in the diced zucchini and cook for 2 more minutes.
4. Add the canned diced tomatoes, vegetable broth, chickpeas, oregano, basil, salt, and pepper. Bring the mixture to a boil.
5. Reduce the heat to low and let the soup simmer for about 20-30 minutes, allowing the flavors to meld together.
6. Taste and adjust seasoning as needed. Serve hot and garnish with fresh parsley.

How to serve Mediterranean Soup

Serve the Mediterranean Soup warm in bowls. You can pair it with crusty bread or a side salad for a fulfilling meal. A drizzle of olive oil or a squeeze of lemon juice on top can also enhance the flavors.

How to store Mediterranean Soup

Allow the soup to cool completely before storing. Place it in an airtight container and store it in the refrigerator. It will stay fresh for about 3-4 days. You can also freeze the soup for up to 3 months. Just make sure to use freezer-safe containers.

Tips to make Mediterranean Soup

• Use fresh vegetables for the best flavor.
• Feel free to customize the soup with your favorite veggies or add grains like rice or quinoa.
• If you like a thicker soup, you can blend a portion of it with an immersion blender.

Variation

You can easily make this soup with chicken or add pasta to make it heartier. If you’re looking for a spicy kick, add some red pepper flakes or fresh chili peppers.

FAQs

Can I make this soup vegan?
Yes! This recipe is already vegan as it uses vegetable broth and no animal products.

Can I use frozen vegetables?
Yes, frozen vegetables work well in this soup. Just add them along with the broth.

How can I make this soup spicier?
Add some red pepper flakes, hot sauce, or diced jalapeños to the soup to give it a heat boost.

Mediterranean Soup

A warm and comforting Mediterranean Soup packed with fresh vegetables, beans, and herbs, perfect for a light lunch or hearty dinner.

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Main Course, Soup

Cuisine Mediterranean, Vegan

Servings 4 servings

Calories 250 kcal

Ingredients

  

For the soup

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 2 medium carrots, diced
• 2 stalks celery, diced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 1 can 14 ounces diced tomatoes
• 4 cups vegetable broth
• 1 can 15 ounces chickpeas, drained and rinsed
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• to taste Salt and pepper
• 1 bunch fresh parsley, chopped (for garnish)

Instructions

 

Preparation

• In a large pot, heat the olive oil over medium heat.
• Add the chopped onion and sauté until soft, about 3-4 minutes.
• Add the minced garlic, diced carrots, diced celery, and diced red bell pepper. Cook for another 5 minutes until the vegetables are tender.
• Stir in the diced zucchini and cook for 2 more minutes.

Cooking

• Add the canned diced tomatoes, vegetable broth, chickpeas, oregano, basil, salt, and pepper. Bring the mixture to a boil.
• Reduce the heat to low and let the soup simmer for about 20-30 minutes, allowing the flavors to meld together.
• Taste and adjust seasoning as needed.

Serving

• Serve hot and garnish with fresh parsley.

Notes

Allow the soup to cool completely before storing. It can be stored in the refrigerator for about 3-4 days or frozen for up to 3 months. Use fresh vegetables for the best flavor. Customize the soup with your favorite veggies or grains like rice or quinoa. For a thicker soup, blend a portion of it with an immersion blender.

Keyword healthy soup, Meal Prep, Mediterranean Soup, Vegan Recipe, Vegetable Soup