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To make Mediterranean Veggie Soup, you will need: - 1 tablespoon olive oil - 1 onion, diced - 2 cloves garlic, minced - 2 carrots, diced - 1 zucchini, diced - 1 red bell pepper, diced - 1 can (14 oz) chickpeas, drained and rinsed - 4 cups vegetable broth - 1 can (14 oz) diced tomatoes, with juices - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 teaspoon smoked paprika - Salt and pepper to taste - 2 cups fresh spinach or kale, roughly chopped - Juice of 1 lemon - Fresh parsley, chopped for garnish You can make this soup even better with a few add-ins: - Add more veggies like corn, green beans, or potatoes. - Stir in some cooked quinoa or rice for extra texture. - Top with crumbled feta cheese or olives for a salty kick. - A sprinkle of red pepper flakes adds warmth and spice. This soup is not only tasty but also healthy. Here are some key points: - Rich in fiber from vegetables and chickpeas. - Low in calories, making it great for weight loss. - Packed with vitamins and minerals from fresh veggies. - The olive oil provides healthy fats that support heart health. Enjoy the health benefits and flavors of this easy Mediterranean Veggie Soup! {{ingredient_image_1}} To start, gather all your ingredients. You need olive oil, onion, garlic, carrots, zucchini, and red bell pepper. Also, have chickpeas, vegetable broth, diced tomatoes, herbs, salt, and pepper ready. Don't forget the greens and lemon juice for flavor. This step takes just a few minutes. 1. Heat the olive oil in a large pot over medium heat. 2. Add the diced onion and sauté for about 5 minutes until it is soft. 3. Stir in the minced garlic and cook for 1 more minute. You want the kitchen to smell good! 4. Now, add the carrots, zucchini, and red bell pepper. Sauté these veggies for 5 minutes. Stir them often. 5. Add the drained chickpeas, vegetable broth, diced tomatoes, oregano, thyme, and smoked paprika. Mix it all nicely. 6. Bring the soup to a gentle boil. Then, lower the heat and let it simmer. This will take about 15-20 minutes. 7. Taste your soup and add salt and pepper as needed. 8. Add the chopped spinach or kale and the lemon juice. Stir well and cook for 5 more minutes until the greens wilt. 9. Take the pot off the heat and let it cool slightly. Ladle the soup into deep bowls. For a nice touch, sprinkle some fresh parsley on top. You can also add a lemon wedge on the side. This soup pairs great with crusty bread, perfect for dipping. Enjoy your delicious Mediterranean Veggie Soup! To boost flavor in your Mediterranean veggie soup, use fresh herbs. Add basil or dill for a bright note. A touch of lemon juice adds zing, making it fresh. You can also play with spices. Try adding a pinch of cayenne for heat. Use a good quality vegetable broth for depth. Lastly, sauté your garlic and onion until golden to unlock sweetness. One common mistake is overcooking the veggies. You want them tender, not mushy. Avoid using canned tomatoes without their juices; they add flavor. Skipping the seasoning can dull your soup. Remember to taste as you cook. Adding greens too early can lead them to lose color and nutrients. Lastly, don’t forget the lemon juice; it brightens the dish. Start with a hot pot when sautéing. This helps vegetables cook evenly. Stir often to prevent sticking and burning. Layer flavors by adding ingredients step by step. First the onion, then the garlic, and so on. Allow the soup to simmer gently; this melds flavors well. When serving, garnish with parsley for color and freshness. Enjoy with crusty bread for a full meal. Pro Tips Use Fresh Herbs: Fresh herbs like parsley or basil can elevate the flavor of your soup. Add them just before serving for a burst of freshness. Customize Veggies: Feel free to swap in your favorite seasonal vegetables. This soup is versatile and can accommodate whatever you have on hand. Make it Creamy: For a creamier texture, blend a portion of the soup after cooking and return it to the pot. This will create a lovely, thick consistency. Store and Reheat: This soup stores well in the refrigerator for up to 5 days. Reheat gently on the stove, adding a splash of broth or water to loosen it up. {{image_2}} This soup is already vegan friendly! You just need to watch the broth. Use vegetable broth to keep it plant-based. Pair it with a squeeze of lemon for extra zest. You can also add more veggies, like mushrooms or sweet potatoes, for variety. They add texture and flavor. This soup is naturally gluten-free. Just ensure your broth is labeled gluten-free. Chickpeas are a great source of protein and fiber. They fit perfectly in this dish. If you want to thicken the soup, blend a portion of it. This adds creaminess without any gluten. Feel free to swap ingredients based on what you have. Instead of zucchini, try yellow squash. Bell peppers can be replaced with any color you like. For greens, use Swiss chard or collard greens. If you're missing chickpeas, white beans work well too. Use what you have to make this soup your own! Store your leftover Mediterranean veggie soup in an airtight container. It stays fresh in the fridge for up to five days. Make sure to let the soup cool down before sealing it. This helps keep the flavors intact. To freeze the soup, use freezer-safe containers. Leave some space at the top for expansion. You can freeze it for up to three months. Label the containers with the date. This way, you won't forget how long it's been in there. When it’s time to enjoy the soup again, heat it gently on the stove. Stir it often to avoid sticking. You can also use a microwave. Heat it in short bursts, stirring in between. Add a splash of vegetable broth if it’s too thick after reheating. Enjoy your warm, hearty soup! Yes, you can use different vegetables in this soup. Feel free to add your favorites. Good choices include green beans, peas, or sweet potatoes. Just cut them into small pieces so they cook well. You can mix and match based on what you have at home. This soup is very flexible. Mediterranean Veggie Soup lasts about 3 to 5 days in the fridge. Store it in an airtight container. You can also freeze it for longer storage. Just make sure to leave some space in the container, as the soup may expand when frozen. This soup is packed with nutrients. It contains many vegetables, which give you vitamins and fiber. Chickpeas add protein and help you feel full. Spinach or kale boosts your iron intake. Plus, olive oil supports heart health. Enjoying this soup can help you eat more plants and feel great! This blog post covered all you need to know about Mediterranean Veggie Soup. We explored the ingredients, step-by-step cooking process, and helpful tips. You learned about tasty variations and how to store your soup properly. Remember, cooking should be fun and easy. Use this guide to make your soup flavorful and delicious. Enjoy your cooking adventures!

Mediterranean Veggie Soup

A hearty and flavorful soup packed with vegetables and chickpeas, perfect for a healthy meal.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course
Cuisine Mediterranean
Servings 4

Ingredients
  

  • 1 tablespoon olive oil
  • 1 whole onion, diced
  • 2 cloves garlic, minced
  • 2 whole carrots, diced
  • 1 whole zucchini, diced
  • 1 whole red bell pepper, diced
  • 1 can (14 oz) chickpeas, drained and rinsed
  • 4 cups vegetable broth
  • 1 can (14 oz) diced tomatoes, with juices
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • to taste salt and pepper
  • 2 cups fresh spinach or kale, roughly chopped
  • 1 whole lemon, juiced
  • for garnish fresh parsley, chopped

Instructions
 

  • In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, or until translucent.
  • Stir in the minced garlic and cook for an additional minute, until fragrant.
  • Add the carrots, zucchini, and red bell pepper to the pot. Sauté the vegetables for about 5 more minutes, stirring occasionally.
  • Incorporate the chickpeas, vegetable broth, diced tomatoes, oregano, thyme, and smoked paprika into the pot. Stir well to combine.
  • Increase the heat to bring the soup to a gentle boil, then reduce to a simmer. Let it cook uncovered for about 15-20 minutes, allowing the flavors to meld together.
  • Season the soup with salt and pepper to taste.
  • Add the chopped spinach (or kale) and lemon juice, and stir to combine. Cook for an additional 5 minutes until the greens are wilted.
  • Remove the pot from heat and let it cool slightly before serving.

Notes

Ladle the soup into deep bowls, garnish with freshly chopped parsley, and serve with crusty bread for dipping.
Keyword healthy, Mediterranean, soup, vegetarian