Mediterranean Vegetable Soup
A wholesome, hearty, and colorful soup packed with vibrant Mediterranean vegetables, herbs, and olive oil—perfect for a light lunch, a cozy dinner, or a healthy meal-prep option.
This comforting soup is loaded with fresh veggies like zucchini, tomatoes, carrots, and leafy greens, simmered in a flavorful broth with garlic, herbs, and a touch of lemon. It’s naturally vegan, gluten-free, and rich in fiber and antioxidants—proof that simple ingredients can create big flavor.
Total Time: 40 minutes
Prep Time: 15 minutes
Cook Time: 25 minutes
Servings: 4–6
Ingredients:
2 tablespoons olive oil
1 small onion, chopped
2 garlic cloves, minced
2 carrots, peeled and diced
2 celery stalks, diced
1 zucchini, diced
1 cup green beans, trimmed and chopped
1 (14 oz) can diced tomatoes
1 (15 oz) can chickpeas, drained and rinsed
4 cups vegetable broth
1 teaspoon dried oregano
½ teaspoon dried thyme or rosemary
Salt and black pepper, to taste
2 cups baby spinach or chopped kale
Juice of ½ lemon
Optional garnish: chopped fresh parsley, grated Parmesan, or a drizzle of olive oil
Instructions:
Sauté Aromatics:
Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for 5–6 minutes, until softened.
Add Garlic & Veggies:
Stir in garlic, zucchini, and green beans. Cook another 3–4 minutes until just tender.
Simmer the Soup:
Add diced tomatoes (with juice), chickpeas, vegetable broth, oregano, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer uncovered for 15–20 minutes.
Add Greens & Lemon:
Stir in spinach or kale and cook for 2–3 minutes until wilted. Squeeze in lemon juice and adjust seasoning if needed.
Serve:
Ladle into bowls and top with fresh parsley, a sprinkle of Parmesan (if not vegan), or a drizzle of olive oil.
Tips
Chop veggies evenly: This ensures they cook at the same rate and gives the soup a more balanced texture.
Sauté for flavor: Don’t skip the initial step of sautéing onions, carrots, and celery—it builds the soup’s flavor base.
Use low-sodium broth: This gives you better control over salt levels, especially with canned ingredients.
Add greens last: Stir in spinach or kale just before serving to preserve their color, texture, and nutrients.
Make it ahead: This soup stores well and tastes even better the next day after flavors meld.
Variations
Protein boost: Add shredded rotisserie chicken, cooked turkey, or even quinoa or lentils for extra protein.
Add grains: Stir in cooked orzo, couscous, barley, or brown rice for a heartier meal.
Spicy twist: Add a pinch of crushed red pepper flakes or a chopped chili for gentle heat.
More Mediterranean flavor: Stir in chopped sun-dried tomatoes, olives, or a spoonful of pesto just before serving.
Creamy version: Blend a portion of the soup or stir in a swirl of tahini, Greek yogurt, or coconut milk.
Roasted veggie upgrade: Roast your vegetables before adding them to deepen the flavor profile.
Q&A
Q: Is this soup vegan and gluten-free?
A: Yes! As written, it’s both vegan and gluten-free. Just double-check your vegetable broth label to confirm.
Q: Can I freeze Mediterranean vegetable soup?
A: Absolutely. It freezes well for up to 3 months. Let it cool completely, then portion into airtight containers before freezing.
Q: Can I use frozen vegetables?
A: Yes, frozen veggies like green beans, spinach, or carrots can be used in place of fresh. Just add them straight to the pot and adjust cook time slightly.
Q: What herbs work well in this soup?
A: Dried oregano, thyme, rosemary, and basil are great. You can also stir in fresh parsley, dill, or even a bit of mint before serving for a burst of freshness.
Q: What’s a good side dish with this soup?
A: Try it with warm pita bread, garlic toast, a Greek salad, or a scoop of hummus and olives on the side.
Nutrition Facts
Calories: ~180
Protein: 6g
Fat: 6g
Carbohydrates: 25g
Fiber: 6g
Sugar: 6g
Sodium: ~500mg
(May vary based on broth and specific ingredients used)
Conclusion
Mediterranean Vegetable Soup is the definition of wholesome comfort food—simple, hearty, and packed with flavor. With its mix of vibrant vegetables, nourishing chickpeas, and fragrant herbs, it delivers a satisfying meal that’s both healthy and delicious. Whether you’re looking for a meatless main, a nutrient-packed starter, or a light meal to prep for the week, this soup hits all the marks. It’s budget-friendly, easy to adapt, and perfect for any season.