Mediterranean Soup Recipe

ByDorothy Miller
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This vibrant Mediterranean Soup is a bowl of sunshine, brimming with chickpeas, fresh vegetables, and aromatic herbs. It’s a staple in my kitchen for its perfect balance of heartiness and bright, lemony flavor. Through extensive recipe testing, I’ve found that a quick flour slurry is the secret to a beautifully thickened broth without any cream, making this a healthy, one-pot wonder ready in about 45 minutes.

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Mediterranean Soup

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  • Author: Dorothy Miller

Ingredients

Scale
  • 1 ½ tablespoon olive oil
  • 1 onion, peeled and diced
  • 2 carrots, peeled and diced
  • 1 celery rib, diced
  • 2–3 garlic cloves, minced
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • ¼ teaspoon thyme
  • 2 cans (14oz – 400 gr each) chickpeas, drained
  • 1 can (14oz – 400 gr) whole or diced tomatoes
  • 2 ½ cup (600 ml) low-sodium vegetable broth
  • ¾ teaspoon salt
  • ⅛ teaspoon black pepper
  • 2 bay leaves ((optional))
  • 1 tablespoon flour
  • 6 oz (170 grams) fresh spinach (or 3 oz frozen)
  • 1 to 2 tablespoon fresh lemon juice, or to taste ((optional))

Instructions

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
  2. Next, stir in the garlic, paprika, oregano and thyme. Cook until fragrant, about 1 minute.
  3. Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil, then cover the pot, reduce the heat and simmer for 20 minutes. Remove the bay leaves.
  4. Add the flour and ¼ cup of cold water to a jar with a lid, shake until emulsified, and stir in the soup. Next, add the fresh spinach, a handful at a time, and stir until wilted (if using frozen, increase the cooking time accordingly). Turn the heat off.
  5. Finish with lemon juice, then taste and season with more salt, pepper, and lemon juice until the flavours really sing.
  6. Divide into bowls, drizzle with extra virgin olive oil and a pinch of red pepper flakes if you like, and add grated parmesan cheese if you don't want to keep it vegan. Serve with crusty bread. Enjoy!

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