Are you craving a vibrant, healthy, and incredibly flavorful meal that's ready in under an hour? Look no further! This Mediterranean Vegetable Soup is a delicious and easy recipe perfect for a quick weeknight dinner or a satisfying weekend lunch. Packed with fresh vegetables, fragrant herbs, and a hint of lemon, this soup is a true taste of the sun-drenched Mediterranean. It's a fantastic option for healthy meals and easily adaptable to your preferences, making it one of the best recipes in your healthy cooking repertoire.
Ingredients:
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 (14.5 ounce) can diced tomatoes, undrained
- 4 cups vegetable broth
- 1 cup zucchini, chopped
- 1 cup yellow squash, chopped
- 1 red bell pepper, chopped
- 1 cup green beans, trimmed and halved
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- 2 tablespoons lemon juice
- Fresh parsley, chopped (for garnish)
Instructions:
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Sauté the aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes. Stir in the garlic and cook for another minute until fragrant.
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Build the flavor base: Add the diced tomatoes (undrained), vegetable broth, oregano, basil, and red pepper flakes (if using). Bring the mixture to a boil, then reduce heat and simmer for 10 minutes. This allows the flavors to meld beautifully.
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Add the remaining vegetables: Stir in the zucchini, yellow squash, bell pepper, and green beans. Continue to simmer for another 10-15 minutes, or until the vegetables are tender-crisp.
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Incorporate the chickpeas: Add the chickpeas and cook for 5 minutes more, allowing them to heat through.
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Season and serve: Season the soup with salt and pepper to taste. Stir in the lemon juice for a bright, zesty finish. Serve hot, garnished with fresh parsley.
Tips for the Best Mediterranean Vegetable Soup:
- Use fresh herbs whenever possible: Fresh oregano and basil will elevate the flavor of your soup significantly.
- Don't overcook the vegetables: You want them to be tender-crisp, not mushy. Adjust cooking time based on the size and type of vegetables you are using.
- Adjust the spice level: If you prefer a milder soup, omit the red pepper flakes. For extra heat, add more!
- Make it a complete meal: Add cooked quinoa or orzo pasta during the last 5 minutes of cooking for a heartier soup.
Variations:
- Add protein: Include cooked chicken, sausage, or lentils for a more substantial meal.
- Change up the vegetables: Feel free to substitute other vegetables you enjoy, such as spinach, eggplant, or mushrooms.
- Make it creamy: Stir in a dollop of plain Greek yogurt or a splash of heavy cream before serving.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: 10-12g
- Fiber: 8-10g
This quick dinner idea is easily customizable to your liking. Enjoy this delicious and healthy Mediterranean Vegetable Soup – a testament to the simplicity and deliciousness of homemade cooking. It's one of those easy recipes that will become a staple in your kitchen. From quick weeknight dinners to healthy meal prep, this recipe is a winner!