Mediterranean Diet Bitterleaf Soup

Dive into the vibrant flavors of the Mediterranean with this wholesome Bitterleaf Soup, a nutrient-rich dish perfect for fulfilling your clean-eating goals. This recipe combines the earthy bitterness of fresh bitterleaf greens with the robust sweetness of cherry tomatoes, the smoky warmth of paprika, and the zesty brightness of lemon juice. High in plant-based protein thanks to hearty chickpeas, and simmered in a savory vegetable broth with aromatic cumin and garlic, this soup is both comforting and refreshing. With a prep time of just 15 minutes and ready in under 40 minutes, it’s a quick, flavorful way to embrace the Mediterranean diet while staying true to healthy, nourishing ingredients. Serve it warm with a sprinkle of fresh parsley for an irresistible finishing touch! Perfect for cozy weeknight dinners or light, yet satisfying meal prep plans.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 200 g bitterleaf greens
• 2 tablespoons extra virgin olive oil
• 1 medium onion
• 3 units garlic cloves
• 200 g cherry tomatoes
• 1 liter vegetable broth
• 400 g chickpeas
• 1 medium red bell pepper
• 1 teaspoon cumin powder
• 1 teaspoon smoked paprika
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 10 g fresh parsley
• 2 tablespoons lemon juice

Directions

Step 1

Start by thoroughly washing the bitterleaf greens. Once washed, soak them in warm water for about 5 minutes to lessen the bitterness.

Step 2

While the greens are soaking, dice the onion and mince the garlic cloves. Halve the cherry tomatoes and dice the red bell pepper.

Step 3

In a large pot, heat the extra virgin olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.

Step 4

Add the minced garlic, cherry tomatoes, and diced red bell pepper to the pot. Cook for another 5 minutes until the peppers start to soften.

Step 5

Drain and rinse the soaked bitterleaf, then add to the pot along with the rinsed chickpeas.

Step 6

Pour the vegetable broth into the pot and stir in the cumin powder, smoked paprika, sea salt, and black pepper.

Step 7

Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer uncovered for about 15 minutes.

Step 8

Check the seasoning and adjust if necessary.

Step 9

Just before serving, add the fresh parsley and lemon juice for a fresh zing and stir to combine.

Step 10

Serve the soup warm, optionally garnished with extra parsley and a slice of lemon on the side.

Nutrition Facts

Serving size	(2147.6g)

Amount per serving	% Daily Value*
Calories	1516.4

Total Fat 49.5g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 3.0g
Cholesterol 0mg	0%
Sodium 4789.6mg	0%
Total Carbohydrate 223.6g	0%
Dietary Fiber 58.6g	0%
Total Sugars 52.5g
Protein 62.8g	0%

Vitamin D 0IU	0%
Calcium 758.3mg	0%
Iron 26.0mg	0%
Potassium 4911.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.0%

Protein: 15.8%

Carbs: 56.2%