Description
Warm up with these delicious Mediterranean diet soups that are healthy, flavorful, and easy to prepare.
Ingredients
Scale
- 2 tablespoons Olive oil
- 1 medium Onion, chopped
- 1 large Carrot, diced
- 2 stalks Celery, diced
- 3 cloves Garlic, minced
- 1 can (14.5 oz) Canned diced tomatoes
- 4 cups Vegetable broth
- 1 can (15 oz) Chickpeas, drained and rinsed
- 2 cups Spinach or kale, chopped
- 1 teaspoon Ground cumin
- to taste Salt
- to taste Black pepper
- 2 tablespoons Lemon juice
Instructions
- In a large pot, heat olive oil over medium heat. Add onion, carrot, and celery. Sauté for about 5-7 minutes until softened.
- Add garlic and cook for another minute until fragrant.
- Stir in the diced tomatoes, vegetable broth, chickpeas, and ground cumin. Bring to a boil.
- Reduce heat and let simmer for 20 minutes.
- Add spinach or kale and cook for an additional 5 minutes until wilted.
- Season with salt, black pepper, and lemon juice before serving.
Notes
- Feel free to add other vegetables such as zucchini or bell peppers.
- This soup can be stored in the refrigerator for up to 5 days.
- For a heartier soup, add cooked quinoa or whole grain pasta.
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 4
- Sodium: 350
- Fat: 5
- Saturated Fat: 0.5
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 30
- Fiber: 8
- Protein: 6
- Cholesterol: 0
Keywords: Mediterranean diet soups, healthy soups, vegetarian soup recipes, Mediterranean recipes