Mediterranean Diet Mushroom and Greens Soup

Warm, hearty, and brimming with wholesome flavors, this Mediterranean Diet Mushroom and Greens Soup is a nourishing bowl of health that’s perfect for any season. Featuring earthy cremini mushrooms, nutrient-packed kale or spinach, and protein-rich chickpeas, this soup is simmered in a fragrant broth infused with garlic, thyme, and a hint of lemon for a refreshing zest. Packed with fresh vegetables like carrots, celery, and onions, this one-pot recipe is both comforting and light, making it a perfect match for those following the Mediterranean diet. Ready in just 45 minutes, it's an easy, plant-based meal that’s both delicious and nutritious. Serve it as a fulfilling starter or pair it with crusty whole-grain bread for a satisfying main course.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 300 grams cremini or button mushrooms, sliced
• 1 medium carrot, diced
• 2 pieces celery stalk, diced
• 1 liter low-sodium vegetable broth
• 1 piece bay leaf
• 1 teaspoon dried thyme
• 100 grams kale or spinach, chopped
• 1 cup chickpeas, cooked
• 2 tablespoons lemon juice
• 0 to taste salt
• 0 to taste black pepper, freshly ground

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 5-7 minutes until it becomes translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the sliced mushrooms, diced carrot, and diced celery to the pot. Cook for about 5-7 minutes until the vegetables begin to soften.

Step 5

Pour in the vegetable broth and add the bay leaf and dried thyme. Stir well.

Step 6

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

Step 7

Add the chopped kale or spinach and cooked chickpeas to the pot, and simmer for another 5 minutes until the greens wilt and the soup is heated through.

Step 8

Remove the bay leaf, season the soup with lemon juice, salt, and freshly ground black pepper to taste.

Step 9

Serve hot, garnished with additional fresh herbs or a sprinkle of parmesan cheese if desired.

Nutrition Facts

Serving size	(2268.4g)

Amount per serving	% Daily Value*
Calories	942.8

Total Fat 37.2g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3382.4mg	0%
Total Carbohydrate 125.4g	0%
Dietary Fiber 34.4g	0%
Total Sugars 36.6g
Protein 38.6g	0%

Vitamin D 30IU	0%
Calcium 615.9mg	0%
Iron 11.8mg	0%
Potassium 4382.4mg	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: 33.8%

Protein: 15.6%

Carbs: 50.6%