Mediterranean Diet Hearty Kale Soup

Warm, nourishing, and packed with vibrant Mediterranean flavors, this Mediterranean Diet Hearty Kale Soup is a wholesome bowl of goodness perfect for any season. Featuring nutrient-rich kale, protein-packed chickpeas, and a medley of colorful vegetables like carrots, celery, and red bell pepper, this recipe is a celebration of healthy eating. Simmered in a flavorful vegetable broth infused with aromatic herbs like thyme and oregano, and finished with a bright splash of lemon juice, this soup is as comforting as it is delicious. Ready in just one hour, it's a go-to option for busy weeknights or meal prepping. Serve it hot with a side of whole-grain bread for a complete, satisfying, and heart-healthy meal that adheres to the principles of the Mediterranean diet.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 large garlic cloves, minced
• 3 medium carrots, sliced
• 2 whole celery stalks, chopped
• 1 medium red bell pepper, diced
• 15 ounces canned diced tomatoes
• 6 cups vegetable broth
• 6 cups kale, stems removed and chopped
• 15 ounces canned chickpeas, drained and rinsed
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 whole bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for about 5 minutes, until translucent.

Step 3

Stir in the minced garlic, sliced carrots, chopped celery, and diced red bell pepper, cooking for another 5-7 minutes until the vegetables begin to soften.

Step 4

Pour in the canned diced tomatoes and vegetable broth, stirring to combine.

Step 5

Add the chopped kale to the pot, along with the chickpeas, dried thyme, dried oregano, bay leaf, salt, and pepper.

Step 6

Bring the soup to a boil, then reduce the heat to a simmer and cook for 20-25 minutes, until the vegetables are tender and the flavors are fully melded together.

Step 7

Remove the bay leaf and discard.

Step 8

Stir in the lemon juice to add a bright finishing touch to the soup.

Step 9

Taste and adjust seasoning if necessary before serving.

Step 10

Ladle the soup into bowls and serve hot, optionally with a side of whole-grain bread.

Nutrition Facts

Serving size	(3331.1g)

Amount per serving	% Daily Value*
Calories	1929.3

Total Fat 70.4g	0%
Saturated Fat 11.6g	0%
Polyunsaturated Fat 10.6g
Cholesterol 8.5mg	0%
Sodium 7956.8mg	0%
Total Carbohydrate 277.8g	0%
Dietary Fiber 78.6g	0%
Total Sugars 71.6g
Protein 83.7g	0%

Vitamin D 0IU	0%
Calcium 1401.4mg	0%
Iron 31.9mg	0%
Potassium 7994.2mg	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: 30.5%

Protein: 16.1%

Carbs: 53.4%