Mediterranean Soup

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This hearty Mediterranean soup is full of plant-based protein, veggies, and spinach, all simmered in a thick and flavorful tomato broth. It’s so satisfying and tastes AMAZING.

Published on Oct 2019 /Updated on Dec 2024

Top view of a dark bowl full of Mediterranean soup with chickpeas, veggies and spinach.

I first published this terrific Mediterranean soup in 2019, and it’s still one of my favourite staples. It received rave reviews over the years, and I’m happy to share the recipe again with new photos and notes.

Because everyone needs a good and warm Mediterranean soup in their life, especially this time of year!

The recipe is easy to whip up, very flexible, and uses pantry staples. Onion, carrots, celery, and garlic make the flavour base and add nutrition; chickpeas add plenty of protein and texture (but any beans will work!), while paprika and herbs combine all the flavours.

To finish, we stir in a slurry made with water and flour to thicken the broth, and we add a good dose of leafy greens for ultimate freshness and health benefits.

I love how simple, classic ingredients come together to make something surprisingly delicious.

Serve with fresh lemon juice and with a generous amount crostini, crispy croutons, or soft focaccia for a big hug of comfort.

I recommend making a big batch of this Mediterranean soup as it keeps well in the fridge and tastes even better the following day. It’s truly the perfect weeknight meal for fall!

List of the ingredients

  • Chickpeas (or your fav beans)
  • Canned tomatoes
  • Frozen or fresh spinach
  • Onion, carrots, celery, garlic
  • Olive oil
  • Paprika
  • Herbs & lemon
  • Flour
  • Salt & pepper
The ingredients to make this Mediterranean soup are arranged over a white background.

How to make Mediterranean soup

(Note: this is a quick description; the full recipe is at the bottom of the page)

  • Saute onion, carrots, and celery for 5 minutes.
  • Stir in garlic, paprika, and dried herbs.
  • Add the chickpeas, tomatoes, broth, seasoning, and bay leaves.
Top view of a white Dutch oven full of the ingredients to make Mediterranean soup before cooking.
  • Cook for 20 minutes to allow the flavours to infuse.
  • Stir in a mix of water and flour (aka slurry).
  • Add the spinach, and cook for a few minutes to thicken the broth and wilt the spinach. 
  • Stir in fresh lemon juice, and adjust the seasoning as needed. Done!
Top view of a white Dutch oven full of the ingredients to make Mediterranean soup after cooking.

Recipe Notes

Mediterranean soup ingredients

Flavor base: We start with onion, carrots, celery, and plenty of garlic sauteed in olive oil. This mix of veggies is called soffritto, essentially a classic base for almost anything cooked on the stove in Italy.

Paprika: It adds deep flavor and pairs perfectly with tomatoes. Add it at the beginning of the recipe.

Herbs: The bay leaves, dried thyme and oregano pair very well with the tomato base, while parsley makes this soup fresh and flavorful.

Canned tomatoes: I used whole peeled tomatoes for this Mediterranean soup recipe, but canned diced tomatoes, crushed or cherry tomatoes will also do.

Chickpeas: Canned chickpeas are convenient and packed with protein and fibre, but any beans would work, so feel free to use whatever you have in the pantry. Dried chickpeas or beans are a great option, too, but they must be presoaked and require longer cooking time.

Broth: I use low-sodium vegetable broth to keep the soup light and vegan, but feel free to use your favorite broth. If your broth is quite salty on its own, make sure to adjust the seasoning at the end of the cooking time.

Flour: The recipe calls for a slurry made by mixing water and flour, which is great for thickening the soup at the end of the cooking time. However, you can skip this step to keep the soup gluten-free.

Baby spinach: For a healthy dose of green leaves. For convenience, you can also add frozen spinach to the soup straight from frozen, but increase the cooking time until the spinach is wilted.

Lemon juice: A little lemon juice added at the end of cooking brightens flavors, especially in tasty bean soups. Start with a bit of acid, taste, and adjust until your soup tastes balanced and bright.

Salt & pepper: Adjust the seasoning as needed before serving. Add more salt and pepper to make the final flavor pop.

Variations and substitutions

There are a few easy ways to customize your warming, filling soup! Here’s what I can recommend:

  • Swap beans for chickpeas. Sometimes, I love using cannellini beans in this recipe to make a delicious Mediterranean white bean soup, which is always a hit in my household.
  • Add grain. Add cooked pearl couscous or short pasta like orzo or ditalini to make a more substantial meal.
  • Swap your veggies. Feel free to throw chopped kale or chard instead of spinach in this soup or any other vegetables lurking in your fridge. Green beans, zucchini, and even white or sweet potatoes would be great.
Close-up of a bowl full of Mediterranean soup served with lemon wedges and pita bread.

Storage tips & leftovers

This Mediterranean soup keeps well in the fridge for 3-4 days and freezes very well. To freeze it, let the soup cool completely and then transfer it to a freezer-safe container or multiple containers. Freeze for up to 2 months.

Top view of a bowl full of Mediterranean soup with chickpeas, veggies, spinach and topped with parmesan.

Mediterranean soup recipes you’ll love!

Remember to serve them with crusty breadcroutons, and or Italian crostini for a satisfying, healthy, and economical meal.

This Mediterranean soup is a supreme example of a Mediterranean diet recipe, and I’m sure everyone will love it. Let me know if you make it. Leave a comment, send me a message, or rate it. I would love to hear from you!

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Top view of a bowl full of Mediterranean soup.
Print Recipe
4.96 from 24 votes

Mediterranean Soup

This warming and protein-packed chickpea soup comes together in less than 30 minutes and makes a healthy, quick yet delicious dinner. Plus, it's made from scratch with cheap store cupboard staples and spinach from the freezer!
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes
Course: Main Course, Soup
Cuisine: Mediterranean, vegan
Keyword: mediterranean soup
Servings: 4
Calories: 314kcal
Author: Katia

Ingredients

  • 1 ½ tablespoon olive oil
  • 1 onion, peeled and diced
  • 2 carrots, peeled and diced
  • 1 celery rib, diced
  • 2-3 garlic cloves, minced
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • ¼ teaspoon thyme
  • 2 cans (14oz – 400 gr each) chickpeas, drained
  • 1 can (14oz – 400 gr) whole or diced tomatoes
  • 2 ½ cup (600 ml) low-sodium vegetable broth
  • ¾ teaspoon salt
  • teaspoon black pepper
  • 2 bay leaves (optional)
  • 1 tablespoon flour
  • 6 oz (170 grams) fresh spinach (or 3 oz frozen)
  • 1 to 2 tablespoon fresh lemon juice, or to taste (optional)

Instructions

  • Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
  • Next, stir in the garlic, paprika, oregano and thyme. Cook until fragrant, about 1 minute.
  • Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil, then cover the pot, reduce the heat and simmer for 20 minutes. Remove the bay leaves.
  • Add the flour and ¼ cup of cold water to a jar with a lid, shake until emulsified, and stir in the soup. Next, add the fresh spinach, a handful at a time, and stir until wilted (if using frozen, increase the cooking time accordingly). Turn the heat off.
  • Finish with lemon juice, then taste and season with more salt, pepper, and lemon juice until the flavours really sing.
  • Divide into bowls, drizzle with extra virgin olive oil and a pinch of red pepper flakes if you like, and add grated parmesan cheese if you don't want to keep it vegan. Serve with crusty bread. Enjoy!

Notes

If you use a broth that tastes quite salty on its own, it’s important to adjust the seasoning at the end rather than at the beginning, as you never really know how strong the salt from the broth is. I would start only with 1/2 tsp, no more than that.
Leftovers: They keep well in the fridge for up to 3-4 days. They’re also freezable: Divide among airtight containers (leaving 1-inch space at the top) and freeze for up to 2 months.
Nutrition facts: the nutrition values are for one serving and they are based on an online nutrition calculator. It’s an estimate only and it should not be considered as a substitute for a professional nutritionist’s advice. Please see my disclosure policies.
 

Nutrition

Calories: 314kcal | Carbohydrates: 48g | Protein: 14g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 512mg | Potassium: 957mg | Fiber: 13g | Sugar: 11g | Vitamin A: 9501IU | Vitamin C: 27mg | Calcium: 165mg | Iron: 6mg

67 Comments

  1. 5 stars
    Loved it, trying to get over a winter cold. I used Chicken bone broth, celery salt(since I had no celery on hand), and frozen Harvest Medley vegetables. Also added the drizzle of Olive oil and Parmesan cheese.

    1. I’m very pleased to hear that! Thanks for sharing your feedback, Carrie.
      Get well soon!! x

  2. 5 stars
    Loved this recipe! I realized after I started cooking that I only had one can of chickpeas on hand. In a pinch, I used half a cup of lentils instead. It turned out incredible. I used half a lemon’s juice and found this to be plenty. Thank you for the great recipe!

    1. Thanks for your lovely feedback, Ali! I’m so glad you love this recipe. : )

  3. 5 stars
    I’ve made this recipe a lot! Today, I added 1/4 red bell pepper, 3/4 C radish greens, 3 med. potatoes, 1/2 of the onions replaced with green onions…and pureed 1/2 of it….and it is soooo good too! **Also, I buy unsalted canned chick peas and don’t drain them.
    Thanks so much for this yummy recipe!

    1. You’re so welcome, Heather! I’m so glad you love this recipe, and thanks for sharing. x

  4. 5 stars
    Made for the first time today, it’s so good! I’ll be making again,

    1. I’m very pleased to hear that, Leanne! Thanks for sharing. : )

  5. Marie Eardley says:

    If you use the immersion blender on 1 can of the chickpeas, it also makes it creamier.

    1. Good tip, Marie!

  6. I will make this soup, sounds so delicious. Do I need to add the flour paste?

    1. Hi Carla! The flour mixture helps to thicken the broth, but you can leave it out, totally your call. : )

  7. 5 stars
    This is delicious as is. Halfway through we decided to top our bowls with a bit of crumbled feta and that sent it over the top. Will definitely make this again and I am looking forward to trying some of the other soup recipes on this site.

    1. That’s great, Jennifer! I’m very glad you enjoyed this soup, thanks a lot for sharing your feedback. x

  8. Sonja Bates says:

    5 stars
    I’ve made this several times. I’m about to make it again now. Delicious!

    1. Fantastic! I’m so glad you love the recipe.
      Thanks for sharing, Sonja. x

  9. Ange Coles says:

    5 stars
    Made this twice now- delicious. Didn’t have celery so substituted 1 leek which worked well. Also, used 2 cups fresh spinach which also worked a treat.Only had veggie stock cubes for broth so didn’t add any salt. Everyone loved it!

    1. I’m so pleased it turned out delicious, Ange!
      Thanks so much for sharing your feedback and have a great day. x

  10. 5 stars
    Very good! Love the lemon at the end. Thank you!

    1. I’m so pleased, thanks so much for sharing, Jane! : )
      Have a great Sunday. x

  11. 5 stars
    This recipe didn’t have to be THIS GOOD lol! I didn’t want to go to the store at all so I used what I had, substituted frozen for fresh spinach and instead of tomato paste + all the lovely spices, I just used half a jar of medium salsa & whew, I’m so satisfied this is definitely gonna be a weekly meal for me. Had me full for the rest of the night! 10/10

    1. Great, thanks so much for sharing your fantastic feedback!
      I’m so happy to hear you loved it. : )

    2. Karen and AJ says:

      5 stars
      My adult autistic son is putting this soup together in the kitchen as we speak! The smells are already heavenly! His addition is a pack of tofu to add some protein. I can’t wait to try it out! Thanks for the inspiration! Love from chilly Maine where this will warm our tummies really well! 🥰

    3. Thanks so much for your lovely comment, Karen! Hope you guys loved this filling and warming soup. : )
      Greetings from London. xx

  12. 5 stars
    This soup was the bomb! Can’t wait to make again. Added more veggies and used the whole 32 Oz vegetable broth. Yum!

    1. I’m so glad you loved it, Roger.
      Thanks so much for your feedback. xx

  13. Heather R says:

    5 stars
    Love it! I gave some to my neighbor and she pureed it for her baby and he loves it!!

    1. I’m so pleased, hope the baby loved it too! : )
      Thanks so much for sharing your feedback, Heather.
      Have a great weekend. x

  14. 5 stars
    Omgosh. Best soup !! We always rate our food before we are done … yes , we will eat this again

    1. That’s brilliant, thanks so much for sharing, Leeanna! : )

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