Mediterranean Veggie Full Soup

Warm up with a hearty bowl of Mediterranean Veggie Full Soup, a nutrient-packed, flavor-filled dish celebrating the vibrant tastes of the Mediterranean. This colorful vegan soup brims with wholesome ingredients like zucchini, eggplant, red bell pepper, and chickpeas, simmered in a fragrant broth infused with dried oregano, thyme, and smoked paprika. Kalamata olives add a briny depth, while a splash of fresh lemon juice brings a bright, zesty finish. Ready in just an hour, this one-pot recipe is perfect for busy weeknights or meal prepping and makes a satisfying meal when paired with crusty bread or warm pita. Bursting with fresh vegetables, bold spices, and wholesome protein, this Mediterranean-inspired soup is as comforting as it is nutritious!

Nutriscore Rating: 79/100

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 cloves garlic cloves, minced
• 2 medium carrots, diced
• 1 medium zucchini, diced
• 1 medium red bell pepper, diced
• 1 small eggplant, diced
• 1 14-ounce can canned diced tomatoes
• 6 cups vegetable broth
• 1 15-ounce can (drained and rinsed) cooked chickpeas
• 0.5 cup kalamata olives, pitted and sliced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• 3 cups baby spinach leaves
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon (or to taste) salt
• 0.5 teaspoon (or to taste) black pepper
• 1 tablespoon 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 5 minutes until softened and translucent.

Step 3

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

Step 4

Add the diced carrots, zucchini, bell pepper, and eggplant. Cook for 8–10 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Stir in the canned diced tomatoes, vegetable broth, chickpeas, kalamata olives, oregano, thyme, and smoked paprika. Mix well.

Step 6

Bring the soup to a boil, then reduce the heat to low and let it simmer gently for 20 minutes.

Step 7

Add the baby spinach leaves and stir until wilted, approximately 2 minutes.

Step 8

Season the soup with salt, black pepper, and lemon juice to taste.

Step 9

Garnish the soup with chopped fresh parsley before serving.

Step 10

Serve the soup hot with crusty bread or pita on the side.

Nutrition Facts

Serving size	(2961.2g)

Amount per serving	% Daily Value*
Calories	1852.2

Total Fat 84.8g	0%
Saturated Fat 13.8g	0%
Polyunsaturated Fat 10.4g
Cholesterol 7.9mg	0%
Sodium 8320.5mg	0%
Total Carbohydrate 230.1g	0%
Dietary Fiber 66.3g	0%
Total Sugars 68.7g
Protein 62.7g	0%

Vitamin D 0IU	0%
Calcium 764.4mg	0%
Iron 24.5mg	0%
Potassium 6247.8mg	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: 39.5%

Protein: 13.0%

Carbs: 47.6%