Description
A vibrant and nutritious soup packed with vegetables and chickpeas, seasoned with classic Mediterranean herbs.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 can (14 oz) diced tomatoes
- 6 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1 cup chickpeas, cooked
- 1 cup spinach, chopped
- Juice of 1 lemon
- Fresh parsley, chopped (for garnish)
- Parmesan cheese, grated (optional)
Instructions
- Heat olive oil in a large pot over medium heat. Sauté chopped onion until translucent for about 5 minutes.
- Add minced garlic, sliced carrots, and chopped celery. Cook for another 5 minutes, stirring occasionally.
- Stir in diced red bell pepper and zucchini. Cook for about 3 minutes.
- Add canned diced tomatoes and stir to combine.
- Pour in vegetable broth and mix in dried oregano, basil, ground cumin, salt, and pepper. Bring to a boil.
- Once boiling, reduce heat to low and let it simmer for 20 minutes.
- Stir in chickpeas and chopped spinach. Simmer until spinach wilts, about 5 minutes.
- Add lemon juice just before serving. Garnish with parsley and grated Parmesan if desired.
Notes
For a vegan version, skip the Parmesan. Feel free to customize with seasonal veggies or herbs.
- Prep Time: 10
- Cook Time: 25
- Category: Soup
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 200
- Sugar: 4g
- Sodium: 750mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 8g
- Cholesterol: 0mg