Mediterranean Diet Hearty Vegetable Soup with Rustic Bread

Savor the vibrant flavors of the Mediterranean with this Hearty Vegetable Soup served alongside warm, crusty rustic bread. Packed with fresh, nutrient-rich ingredients like kale, zucchini, and chickpeas, this wholesome soup is simmered to perfection in a savory vegetable broth infused with aromatic herbs like oregano and thyme. Ideal for a cozy dinner, this Mediterranean diet-inspired recipe is not only bursting with color and flavor but also loaded with plant-based protein and fiber, making it as nourishing as it is satisfying. The rustic whole-grain bread is the perfect complement, adding a hearty touch to each spoonful. Ready in just an hour and perfect for meal prep, this comforting dish is a must-try for anyone seeking to embrace healthy and delicious Mediterranean cuisine.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 3 tablespoons olive oil
• 1 large yellow onion, chopped
• 2 medium carrots, sliced
• 2 medium celery stalks, sliced
• 3 cloves garlic cloves, minced
• 1 medium zucchini, diced
• 1 medium red bell pepper, diced
• 28 ounces canned tomatoes, crushed
• 6 cups vegetable broth
• 4 cups kale, chopped
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 bay leaf
• 1 cup cooked chickpeas
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh basil, chopped
• 1 loaf whole-grain rustic bread

Directions

Step 1

Heat olive oil in a large pot over medium heat. Add the chopped onion, sliced carrots, and sliced celery, and sauté for about 5 minutes until the onion is translucent and the vegetables have softened.

Step 2

Add the minced garlic and continue to sauté for another 1 minute until it becomes fragrant.

Step 3

Stir in the diced zucchini and red bell pepper and cook for an additional 3 minutes.

Step 4

Pour in the crushed tomatoes and vegetable broth, and add the chopped kale, dried oregano, dried thyme, and the bay leaf. Stir well to combine.

Step 5

Bring the mixture to a boil, then reduce the heat and let it simmer uncovered for 20 minutes, allowing the flavors to meld.

Step 6

Add the cooked chickpeas to the pot and season with salt and black pepper. Continue simmering for an additional 5 minutes.

Step 7

Remove the bay leaf from the soup and adjust seasoning if necessary.

Step 8

Garnish the soup with fresh basil before serving.

Step 9

Serve hot with slices of whole-grain rustic bread on the side.

Nutrition Facts

Serving size	(3964.9g)

Amount per serving	% Daily Value*
Calories	3152.6

Total Fat 82.5g	0%
Saturated Fat 12.9g	0%
Polyunsaturated Fat 8.3g
Cholesterol 0mg	0%
Sodium 10534.5mg	0%
Total Carbohydrate 515.1g	0%
Dietary Fiber 98.2g	0%
Total Sugars 101.8g
Protein 121.8g	0%

Vitamin D 0IU	0%
Calcium 1305.9mg	0%
Iron 39.3mg	0%
Potassium 8409.8mg	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: 22.6%

Protein: 14.8%

Carbs: 62.6%