Description
A hearty and healthy Mediterranean Chickpea Vegetable Soup packed with vibrant vegetables and protein-rich chickpeas, perfect for a nutritious family dinner or cozy meal any day.
Ingredients
Vegetables & Aromatics
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 medium carrot, chopped
- 1 stalk celery, chopped
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 1 cup fresh spinach or kale
Canned Goods
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14.5 oz) diced tomatoes, undrained
Liquids & Oils
- 1 tablespoon olive oil
- 4 cups vegetable broth
Spices & Seasonings
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- Salt and pepper, to taste
Garnish
- 1 juice of lemon (for garnish)
Instructions
- Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent, creating a flavorful base for the soup.
- Add Garlic and Vegetables: Add the minced garlic, chopped carrot, and celery. Cook for another 3-4 minutes, stirring occasionally to soften the vegetables and develop their flavors.
- Incorporate Bell Pepper and Zucchini: Stir in the diced red bell pepper and zucchini, cooking for an additional 5 minutes until the vegetables start to soften.
- Add Chickpeas, Tomatoes, and Spices: Add the drained chickpeas, diced tomatoes with their juice, vegetable broth, dried oregano, ground cumin, salt, and pepper. Stir to combine and bring this mixture to a boil.
- Simmer Soup: Once boiling, reduce the heat and let the soup simmer uncovered for 20-25 minutes, allowing the flavors to meld beautifully and the vegetables to cook through.
- Add Greens: In the last 5 minutes of cooking, stir in the fresh spinach or kale. Cook until the greens are wilted and tender.
- Finish and Serve: Before serving, squeeze fresh lemon juice over the top to add a bright, fresh finish. Serve hot and enjoy this nutritious Mediterranean soup.
Notes
- For additional protein, consider adding cooked chicken or sausage if desired.
- Use vegetable broth low in sodium to control the saltiness of the soup.
- You can substitute kale with Swiss chard or other hearty greens.
- This soup freezes well for up to 3 months—cool completely before freezing.
- Adjust spices according to your taste preferences for more heat or smokiness.
