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
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.
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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
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.
- 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!
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.
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.
Mediterranean soup recipes you’ll love!
- Italian white bean soup
- Mediterranean lentil soup
- Cannellini bean soup
- Lebanese lentil soup
- Tomato soup with pasta
Remember to serve them with crusty bread, croutons, 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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Mediterranean Soup
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
- ⅛ 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!
I tripled the lid recipe for a church potluck luncheon. It is delicious!
That’s a wonderful feedback, Roxanne! Thanks so much for sharing. x
How many bay leaves? It’s not on the ingredients list.
Hi Michelle, 1 or 2 bay leaves are fine (check the list in the recipe card).
Enjoy it! x