Mediterranean Vegetable Soup

Embrace the vibrant flavors of the Mediterranean with this hearty Mediterranean Vegetable Soup, a nourishing one-pot meal bursting with wholesome ingredients and aromatic spices. This recipe combines a medley of colorful vegetables—like zucchini, red bell pepper, and carrots—with protein-packed chickpeas, tangy kalamata olives, and nutrient-rich greens such as spinach or kale. Infused with classic Mediterranean seasonings like oregano, thyme, and a splash of bright lemon juice, this soup is both comforting and invigorating. Ready in just 45 minutes, it's perfect for a quick weeknight dinner or a healthy meal prep option. Serve it with crusty bread to soak up the flavorful broth or pair it with a fresh side salad for a complete Mediterranean dining experience.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic cloves, minced
• 2 medium carrots, diced
• 2 stalks celery stalks, diced
• 1 medium red bell pepper, diced
• 1 large zucchini, diced
• 1 14.5-ounce can canned diced tomatoes
• 6 cups vegetable broth
• 1.5 cups cooked chickpeas (or canned, rinsed and drained)
• 0.5 cup kalamata olives, pitted and halved
• 0.25 cup fresh parsley, chopped
• 1 teaspoon dried oregano
• 0.5 teaspoon dried thyme
• 1 piece bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups baby spinach or kale
• 1 tablespoon lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until softened.

Step 3

Stir in the minced garlic, carrots, and celery. Cook for another 5 minutes, stirring occasionally.

Step 4

Add the red bell pepper and zucchini, and cook for 4 minutes until the vegetables start to soften.

Step 5

Stir in the canned diced tomatoes (with their juices), vegetable broth, chickpeas, kalamata olives, parsley, oregano, thyme, bay leaf, salt, and black pepper.

Step 6

Increase the heat to bring the soup to a boil, then reduce to a simmer. Cover and cook for 15 minutes, allowing the flavors to meld and the vegetables to fully cook.

Step 7

Add the baby spinach or kale to the pot and stir until wilted, about 2-3 minutes.

Step 8

Stir in the lemon juice, taste, and adjust seasoning with additional salt or pepper if needed.

Step 9

Remove the bay leaf before serving. Serve hot with crusty bread or a side salad to complete the meal.

Nutrition Facts

Serving size	3145.8 grams (3145.8g)

Amount per serving	% Daily Value*
Calories	2036

Total Fat 91.30g	117%
Saturated Fat 15.00g	75%
Polyunsaturated Fat 10.50g
Cholesterol 8mg	3%
Sodium 8586mg	373%
Total Carbohydrate 252.80g	92%
Dietary Fiber 70.20g	251%
Total Sugars 72.90g
Protein 71.20g	142%

Vitamin D 0IU	0%
Calcium 954mg	73%
Iron 29mg	163%
Potassium 7073mg	150%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.8%

Protein: 13.4%

Carbs: 47.7%