Description
Discover the vibrant flavors and health benefits of Mediterranean Soup with this nutritious and easy-to-make recipe. Perfect for a healthy diet, this soup combines fresh vegetables, herbs, and protein sources for a flavorful meal that supports heart health and weight management. Ideal for Mediterranean diet followers and those seeking low-carb, high-protein vegetarian options, this Mediterranean Soup is a delicious and satisfying addition to your weekly meal plan.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, sliced
- 1 can (14 oz) diced tomatoes
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
- Optional: 1 cup cooked quinoa for added protein
Instructions
- Gather all ingredients and chop vegetables as directed.
- Heat olive oil in a large pot over medium heat. Add chopped onion, garlic, carrots, and celery, sautéing until fragrant and softened, about 5 minutes.
- Add diced tomatoes, oregano, basil, salt, and pepper. Cook for another 3 minutes to develop flavors.
- Pour in vegetable broth and add chickpeas. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
- If desired, stir in cooked quinoa or shredded chicken for extra protein.
- Adjust seasoning as needed. Serve hot, garnished with chopped parsley and a drizzle of olive oil.
Notes
- Best enjoyed fresh but can be stored in an airtight container for up to 4 days in the refrigerator.
- For a vegan version, omit any dairy ingredients and use vegetable broth.
- Feel free to add greens like spinach or kale for extra nutrients.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stove Top
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 180 kcal Kcal
- Sugar: 6 g
- Sodium: 600 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 5 g
- Protein: 7 g
- Cholesterol: 0 mg