Mediterranean Diet Hearty Vegetable Soup

Warm, nourishing, and brimming with wholesome goodness, this Mediterranean Diet Hearty Vegetable Soup is a comforting bowl of health-focused eating. Packed with a medley of fresh vegetables like zucchini, kale, and bell peppers, protein-rich chickpeas, and infused with aromatic herbs like oregano, thyme, and basil, this soup is both satisfying and nourishing. Simmered in a savory vegetable broth and finished with a vibrant splash of lemon juice for a zesty kick, it’s a gluten-free and vegan-friendly dish perfect for any season. Easy to prepare in just under an hour, this one-pot wonder yields six hearty servings, making it ideal for meal prep or family dinners. Whether enjoyed as a standalone meal or paired with crusty whole-grain bread, this recipe embodies the flavors and health benefits of the Mediterranean diet while remaining irresistibly delicious.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

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

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for about 5 minutes or until the onion becomes translucent.

Step 3

Stir in the minced garlic, and continue to cook for another minute until fragrant.

Step 4

Add the sliced carrots, celery, diced zucchini, and red bell pepper; sauté for about 5 minutes to allow the vegetables to start softening.

Step 5

Stir in the canned diced tomatoes and vegetable broth, scraping up any browned bits at the bottom of the pot.

Step 6

Bring the mixture to a boil, then reduce the heat to let it simmer.

Step 7

Add the chopped kale, drained and rinsed chickpeas, dried oregano, thyme, basil, black pepper, and bay leaf.

Step 8

Simmer the soup for 25 to 30 minutes, or until the vegetables are tender but not overcooked.

Step 9

Remove the bay leaf, stir in the lemon juice, and season with salt to taste.

Step 10

Serve hot, garnished with freshly chopped parsley or a lemon wedge if desired.

Nutrition Facts

Serving size	(3071.5g)

Amount per serving	% Daily Value*
Calories	1817.8

Total Fat 55.0g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 6006.5mg	0%
Total Carbohydrate 273.0g	0%
Dietary Fiber 68.2g	0%
Total Sugars 70.9g
Protein 79.9g	0%

Vitamin D 0IU	0%
Calcium 908.7mg	0%
Iron 21.3mg	0%
Potassium 6584.1mg	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: 26.0%

Protein: 16.8%

Carbs: 57.3%