If there’s one dish that feels like a warm embrace after a long day, it’s Mediterranean Soup. Whether you’re juggling back-to-school chaos or trying to sneak more veggies into your family’s diet (hi, picky eaters!), this protein-packed chickpea soup is your weeknight hero.
This one’s close to my heart. I remember cozy evenings back in Texas—Mom simmering soup while we played in the yard. Now, in my New York kitchen, I chase that same feeling every time I whip up a pot of this comforting, veggie-stuffed beauty.
And the best part? It comes together in under 30 minutes, using pantry staples and freezer finds. Yep, even the spinach is straight from the freezer aisle.
Table of Contents
Why You’ll Love This Mediterranean Soup Recipe
- Quick + nourishing: 30 minutes from chopping board to bowl.
- Budget-friendly: Made with canned chickpeas, tomatoes, and broth.
- Vegan + satisfying: Plant-based and protein-rich with 14g protein per serving.
- Customizable: Toss in whatever veggies are hanging out in your fridge.
- Freezer-friendly: Make a double batch and stash some away for a rainy day.
Whether you’re feeding a crew or cooking for one, this Mediterranean soup is one of those set-it-and-forget-it meals that always delivers.
What Does Mediterranean Soup Taste Like?
Think of it as the Mediterranean sun… in a pot. The paprika and oregano bring warmth, while lemon juice brightens everything up. Chickpeas give it that hearty texture, and the spinach sneaks in a little green goodness. The tomatoes melt right into the broth, making it rich without being heavy.
Add a drizzle of olive oil, a pinch of red pepper flakes, and—if you’re not vegan—a little parmesan. Heaven.
Everything You’ll Need for This Mediterranean Soup Recipe
One of the best things about Mediterranean Soup is that it’s made with humble, wholesome ingredients you probably already have on hand. This recipe was born for busy weeknights and budget-friendly meal plans—no need to hunt down specialty items or expensive herbs. You’ll find comfort, nutrition, and flavor in every bite, thanks to a blend of pantry staples and freezer-friendly veggies.
If you’re someone who loves one-pot wonders like Slow Cooker Potato Leek Soup, then you’ll feel right at home with this nourishing dish.
Here’s a closer look at what you’ll need:
- Olive Oil (1 ½ tablespoons)
A good extra virgin olive oil lays the foundation of flavor. It’s a must-have in Mediterranean cooking and brings that warm, earthy aroma that makes your kitchen smell like dinner’s already halfway done. - Yellow Onion (1, peeled and diced)
The base of any comforting soup. Once sautéed, the onion becomes sweet and mellow—an essential player in building depth. - Carrots (2, peeled and diced)
These add color and natural sweetness, not to mention a nice bite. Carrots also offer a pop of Vitamin A, which is a nice bonus in a cozy, healthy bowl like this. - Celery (1 rib, diced)
Adds a hint of bitterness and crunch before softening into the broth. It rounds out the “aromatic trio” with onions and carrots. - Garlic Cloves (2-3, minced)
Don’t hold back here—garlic is what brings the soul to this soup. Once it hits the warm oil, it blooms with that unmistakable Mediterranean essence. - Paprika (1 teaspoon)
Choose sweet or smoked, depending on your taste. Either way, paprika gives the soup a gentle warmth and complexity. - Oregano (1 teaspoon)
Dried oregano is a staple in Mediterranean cooking. It has a bold, slightly peppery flavor that complements the chickpeas and tomatoes beautifully. - Thyme (¼ teaspoon)
Just a pinch enhances the herbal notes and brings the veggies to life. - Chickpeas (2 cans, 14 oz each, drained)
These little legumes are the heart of this Mediterranean Soup. Packed with protein and fiber, they make the soup hearty enough to be a main course while keeping it 100% plant-based. - Canned Tomatoes (1 can, 14 oz, whole or diced)
Tomatoes give the broth a natural sweetness and acidity. If you only have whole tomatoes, crush them by hand or break them up with a spoon as they cook. - Vegetable Broth (2 ½ cups / 600 ml, low sodium)
I recommend using a low-sodium broth so you can adjust the salt level to your taste at the end. This broth ties everything together. - Salt (¾ teaspoon to start)
You’ll season more to taste at the end, but starting light helps avoid oversalting—especially if your broth is already seasoned. - Black Pepper (⅛ teaspoon)
A little goes a long way. Ground black pepper lifts all the other spices in this soup. - Bay Leaves (2, optional)
If you’ve got them, toss them in for that subtle, woodsy flavor. Just remember to fish them out before serving. - Flour (1 tablespoon)
Mixed with cold water, it adds a slight thickness to the broth, creating that “simmered-all-day” texture in a fraction of the time. - Spinach (6 oz fresh or 3 oz frozen)
Whether you’re grabbing fresh spinach from the market or pulling it from your freezer stash, this is the leafy green that makes the soup feel extra nourishing. Frozen works just as well—just add it in a bit earlier. - Lemon Juice (1 to 2 tablespoons, to taste)
This is the secret weapon. Stir in fresh lemon juice at the end to brighten the whole pot. It’s the difference between “just fine” and “can I have seconds?”
This simple lineup comes together into something far greater than the sum of its parts. Just like in my Slow Cooker Lemon Chicken Soup, that finishing splash of citrus really makes the flavors sing.
How to Make Mediterranean Soup – Step-by-Step
Making this Mediterranean Soup is a simple, satisfying experience—like catching up with an old friend. It’s one of those recipes that doesn’t ask much of you, but gives so much in return. Whether you’re meal-prepping for the week or pulling something together on a chilly Wednesday night, this is the kind of soup that checks all the boxes.
Let’s walk through it together, step by step:
Step 1: Build a Flavorful Base
Grab your favorite Dutch oven or a large soup pot and heat up 1 ½ tablespoons of olive oil over medium heat. Once it’s shimmering, toss in your diced onion, carrots, and celery. Stir frequently as they cook down, softening and mingling into a savory, golden base. This takes about 5–7 minutes, and your kitchen will start smelling amazing.
Tip: If you love a richly aromatic soup base like this, check out my Slow Cooker Chicken Noodle Soup—a family favorite that starts the same way.
Step 2: Add the Aromatics
Next, stir in your minced garlic, followed by paprika, oregano, and thyme. These spices are the heart and soul of your Mediterranean Soup. Let them bloom in the oil for about one minute, stirring constantly. This quick step unlocks their natural oils and brings the soup to life.
Don’t rush this part—it’s what gives the soup its signature warmth and complexity.
Step 3: Load in the Core Ingredients
Now it’s time to add your hearty ingredients. Pour in the drained chickpeas, the can of diced or whole tomatoes, and the low-sodium vegetable broth. Add your salt, pepper, and a couple of bay leaves if you have them on hand. Raise the heat to bring the soup to a gentle boil.
Once boiling, reduce the heat to low, cover, and let everything simmer for 20 minutes. This lets all the flavors mingle and deepen—your chickpeas will get cozier with the tomatoes, and the broth will soak up every bit of herbal goodness.
Want more soup recipes that simmer to perfection? Don’t miss my Slow Cooker Taco Soup—a weeknight win that’s spicy, hearty, and just as hands-off.
Step 4: Thicken the Broth (Optional, But Wonderful)
In a small jar or bowl, whisk together 1 tablespoon of flour with ¼ cup of cold water. Shake or stir until smooth, then slowly pour this slurry into the soup while stirring. This step isn’t required, but it gives the soup a lightly creamy, velvety texture without dairy.
If you’re gluten-free, you can skip the flour or use a cornstarch slurry instead.
Step 5: Add the Spinach
Now, turn off the heat and stir in your fresh spinach, one handful at a time. If you’re using frozen spinach, go ahead and add it all in at once and return the pot to low heat for a few extra minutes until it’s heated through.
This is the moment the soup becomes something truly nourishing. The green swirls in the red broth? Gorgeous.
Step 6: Brighten It Up with Lemon
To finish, squeeze in 1 to 2 tablespoons of fresh lemon juice. This final touch lifts the soup from earthy and cozy to vibrant and balanced. Taste and adjust—add more salt, pepper, or lemon until the flavors really pop.
I like to think of this step as waking the soup up. A little zing makes a big difference.
Step 7: Serve and Customize
Ladle your hot Mediterranean Soup into bowls and garnish however your heart desires:
- A drizzle of good olive oil
- A pinch of red pepper flakes
- A sprinkle of grated parmesan (if not keeping it vegan)
- A chunk of crusty bread or warm pita on the side
For a richer variation, try pairing with this Creamy Garlic Parmesan Chicken Pasta—perfect for bigger appetites or weekend dinner guests.
Tips and Tricks for the Best Mediterranean Soup
- Frozen spinach hack: No need to thaw—just toss it in and simmer a few extra minutes.
- No flour? A spoonful of mashed chickpeas can thicken the broth instead.
- Customize it: Got zucchini? Add it. Want more heat? Use smoked paprika or red pepper flakes.
- Batch it: This soup freezes beautifully. I like to portion it into mason jars (leave room for expansion!) for easy grab-and-heat meals.
How to Store Mediterranean Soup
- Fridge: Store in airtight containers for up to 4 days.
- Freezer: Freeze in portions for up to 2 months. Thaw overnight in the fridge or reheat straight from frozen on the stovetop over low.
Pro tip: It gets even better the next day. Like most soups, the flavors deepen with time.
FAQs
Can I use dried chickpeas instead of canned?
Absolutely, just soak and cook them first—about 1.5 cups cooked equals one can.
Can I make this in a slow cooker?
You bet. Just sauté the aromatics first, then add everything to the slow cooker and cook on low for 4–5 hours. Toss in spinach and lemon at the end.
Is this Mediterranean soup gluten-free?
Yes, just skip the flour or use a GF alternative like cornstarch or mashed chickpeas.
What bread pairs well with this soup?
Crusty sourdough or a soft pita warmed in the oven is perfect. Or, for something richer, try garlic naan.
Conclusion
This Mediterranean Soup is more than a meal—it’s a moment of calm in your busy week. It’s simple, deeply nourishing, and easy on the wallet. If you’re looking for a healthy, hearty dinner that doesn’t require hours in the kitchen (or a special trip to the grocery store), this is the one.
Let me know how it turns out for you! Tag me @whattocookslowcooker if you make it—or drop a comment below with your own twist.
Follow us on Pinterest for weekly slow cooker inspiration, or join the conversation over on our Facebook page where fellow food lovers share their favorite comfort meals.
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Mediterranean Soup Recipe: A Quick & Healthy Dinner in 30 Minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
This warming and protein-packed chickpea soup comes together in less than 30 minutes using pantry staples and frozen spinach. A healthy and flavorful Mediterranean-inspired dinner!
Ingredients
1 ½ tablespoon olive oil
1 onion, peeled and diced
2 carrots, peeled and diced
1 celery rib, diced
2–3 garlic cloves, minced
1 teaspoon paprika
1 teaspoon oregano
¼ teaspoon thyme
2 cans (14oz / 400g each) chickpeas, drained
1 can (14oz / 400g) whole or diced tomatoes
2 ½ cups (600 ml) low-sodium vegetable broth
¾ teaspoon salt
⅛ teaspoon black pepper
2 bay leaves (optional)
1 tablespoon flour
6 oz (170g) fresh spinach or 3 oz frozen spinach
1 to 2 tablespoons fresh lemon juice (optional)
Instructions
1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
2. Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
3. Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil, then cover the pot, reduce the heat, and simmer for 20 minutes. Remove the bay leaves.
4. In a jar with a lid, combine flour and ¼ cup cold water. Shake until emulsified, then stir into the soup.
5. Add the spinach, a handful at a time, stirring until wilted (if using frozen spinach, cook a little longer). Turn off the heat.
6. Stir in lemon juice to taste. Adjust seasoning with more salt, pepper, and lemon juice if needed.
7. Serve in bowls with optional toppings like olive oil drizzle, red pepper flakes, or parmesan cheese. Enjoy with crusty bread.
Notes
If your broth is already salty, start with less added salt and adjust at the end.
Leftovers keep in the fridge for 3–4 days and freeze well for up to 2 months.
This soup is vegan but can be topped with parmesan if desired.
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Category: Main Course, Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 314
- Sugar: 11g
- Sodium: 512mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 13g
- Protein: 14g
- Cholesterol: 0mg
Keywords: mediterranean soup, chickpea soup, vegan soup, quick dinner
