Description
A comforting and nutritious Mediterranean vegetable soup filled with vibrant seasonal vegetables, aromatic herbs, and hearty legumes.
Ingredients
Scale
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 onion, chopped
- 2 tomatoes, chopped (or 1 can diced tomatoes)
- 2 carrots, diced
- 1 bell pepper, diced
- 1 zucchini, diced
- 2 cups spinach or kale
- 1 cup lentils or chickpeas
- 4 cups vegetable broth
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Juice and zest of 1 lemon
Instructions
- In a large pot, heat olive oil over medium heat. Add chopped onions and minced garlic, and sauté until fragrant and transparent, about 5 minutes.
- Add diced carrots and bell peppers, stirring for another 3-4 minutes.
- Stir in chopped tomatoes or canned tomatoes, letting them cook down for about 5 minutes.
- Pour in vegetable broth and bring to a gentle simmer. Add lentils or chickpeas along with salt and pepper to taste. Let simmer for 20 minutes or until lentils are tender.
- Just before serving, fold in spinach or kale, fresh herbs, and a squeeze of lemon juice. Allow everything to meld together for a few minutes.
- Taste and adjust seasoning as needed.
- Ladle into bowls and top with a drizzle of olive oil or a sprinkle of feta cheese. Serve with crusty bread.
Notes
For variety, substitute lentils with quinoa or white beans. Adjust the herbs and vegetables according to your preference and seasonality.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 6g
- Sodium: 500mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 9g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Mediterranean soup, vegetable soup, healthy soup, vegan soup, comfort food