Alright, friends—let’s talk vegetarian soup recipes. Picture this: a chilly evening, the glow of your kitchen light casting a cozy ambiance, and a warm bowl of soup in your hands. Is there anything better than curling up with a steaming bowl of goodness when it’s one of those days? Whether it’s chilly outside, you’re nursing a cold, or you simply want to feel like you’re in a cozy Mediterranean kitchen, soup is the answer to everything.
But wait—let’s think bigger than just a simple bowl of soup. How about a soup that not only warms you from the inside out but also nourishes your body with the wholesome, vibrant ingredients of the Mediterranean Diet? That’s right. It’s not just about comfort, it’s about vibrant flavor, nutrition, and a meal that you can feel good about enjoying.
If you’ve never explored the rich and vibrant world of Mediterranean vegetarian soup recipes, you’re about to embark on a flavor-packed journey. These 15 vegetarian soup recipes are packed with healthy fats, whole grains, legumes, and tons of fresh veggies—perfect for any season. The Mediterranean diet is one of the healthiest in the world, rich in fruits, vegetables, olive oil, legumes, and whole grains, all of which are excellent components to incorporate into soups. So let’s dive into the details of each one of these incredible recipes that will not only warm you up but also keep you feeling healthy and satisfied.
1. Classic Minestrone Soup
Minestrone soup is more than just a simple Italian comfort food—it’s a Mediterranean classic that has stood the test of time. Rich in fresh vegetables, beans, and pasta, this hearty dish is the perfect representation of Mediterranean cuisine. Minestrone has its roots in Italy, where it was traditionally made by combining whatever vegetables were in season, making it a sustainable and versatile dish that has many variations.
The beauty of Minestrone lies in its versatility—you can adapt it to suit whatever fresh, seasonal vegetables are available. The key ingredients include onions, garlic, carrots, and celery, sautéed in olive oil to form a flavorful base. Add in zucchini, tomatoes, green beans, beans, and pasta to fill out the soup, creating a meal that’s not only nourishing but also filling. And don’t forget the kale or spinach—these leafy greens are often added for extra fiber and vitamins.
This soup is packed with fiber from the beans and vegetables, which supports digestion and heart health. The olive oil adds healthy fats, and the variety of vegetables ensures a wide range of vitamins and minerals. Plus, the pasta or rice creates a satisfying meal that’s sure to leave you feeling content.
Ingredients:
- 1 tablespoon olive oil, 1 medium onion, diced
- 2 cloves garlic, minced, 2 carrots, peeled and diced
- 2 celery stalks, diced, 1 zucchini, diced
- 1 cup green beans, chopped, 1 can (14 oz) diced tomatoes
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 cup small pasta (or rice for gluten-free version)
- 4 cups vegetable broth, 2 cups spinach or kale (optional)
- 1 teaspoon dried oregano, 1 teaspoon dried basil
- Salt and pepper to taste, fresh basil for garnish (optional)
Steps:
- Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery. Sauté for 5-7 minutes until the vegetables begin to soften.
- Add the zucchini, green beans, and canned tomatoes. Stir to combine.
- Pour in the vegetable broth and add the dried herbs. Bring to a boil, then reduce to a simmer and cook for 10-12 minutes, until the vegetables are tender.
- Add the beans and pasta (or rice). Simmer for an additional 10-12 minutes, until the pasta is cooked.
- Stir in the spinach or kale, if using, and cook for 2 more minutes, until wilted.
- Season with salt and pepper to taste, and garnish with fresh basil, if desired.
Time Needed: 35-40 minutes
Serves: 4-6
2. Greek Lemon Orzo Soup
Greek cuisine is known for its balance of flavors, with fresh herbs, vegetables, and healthy fats like olive oil, making it the ideal foundation for a Mediterranean-inspired soup. Greek Lemon Orzo Soup perfectly encapsulates these principles with its bright lemony flavor, silky orzo pasta, and nourishing spinach. This dish is refreshing, yet hearty enough to leave you feeling satisfied.
The combination of lemon and orzo creates a comforting yet refreshing soup. The light broth gives way to the soft texture of the orzo, while the spinach provides a vibrant green burst of nutrients. The use of lemon not only adds a zesty freshness but also helps brighten the entire dish, making it the perfect warm-weather soup, although it works just as well year-round.
The health benefits here are immense—lemon is a natural detoxifier, spinach provides a host of vitamins, and orzo is a great source of carbs to fuel your body.
Ingredients:
- 1 tablespoon olive oil, 1 small onion, chopped
- 2 cloves garlic, minced, 6 cups vegetable broth
- 1 cup orzo pasta, 4 cups fresh spinach, chopped
- Juice of 2 lemons, Salt and pepper to taste
- Fresh dill or parsley for garnish (optional)
Steps:
- In a large pot, heat the olive oil over medium heat. Add the onion and garlic, cooking for 4-5 minutes until fragrant and softened.
- Pour in the vegetable broth and bring to a simmer.
- Add the orzo pasta and cook for 8-10 minutes, until al dente.
- Stir in the spinach and cook for 2-3 minutes, until wilted.
- Add the lemon juice, and season with salt and pepper to taste.
- Serve hot, garnished with fresh dill or parsley.
Time Needed: 20-25 minutes
Serves: 4-6
3. Roasted Tomato Basil Soup
Roasted red tomatoes lend their deep, rich flavor to create a soul-warming soup. Paired with aromatic basil, garlic, and a drizzle of olive oil, this soup bursts with the essence of Mediterranean ingredients. The roasting process enhances the natural sweetness of the tomatoes and gives the soup a smoky undertone. This is a Mediterranean classic that’s sure to comfort and fill you up, all while providing great nutrients.
Roasting tomatoes intensifies their flavor, giving this soup a sweet, savory depth. Fresh basil, a classic herb in Mediterranean cuisine, enhances the dish with a fragrant, earthy aroma. The creamy texture can be achieved by blending the soup until smooth, offering a rich mouthfeel without the need for added creams.
This soup is rich in antioxidants like vitamin C, which supports the immune system, and lycopene, a powerful antioxidant found in tomatoes known for its heart-healthy benefits.
Ingredients:
- 6 large ripe tomatoes, halved, 1 tablespoon olive oil
- Salt and pepper to taste, 1 medium onion, chopped
- 2 cloves garlic, minced, 4 cups vegetable broth
- 1 cup fresh basil, packed, 1 teaspoon dried oregano
- 1 teaspoon sugar (optional, to balance acidity)
- 1/4 cup heavy cream or coconut milk (optional)
Steps:
- Preheat the oven to 400°F (200°C). Place the tomato halves on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 25-30 minutes, until soft and caramelized.
- In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 5 minutes until softened.
- Add the roasted tomatoes to the pot, along with the vegetable broth, basil, oregano, and sugar. Simmer for 10-15 minutes to allow the flavors to meld together.
- Use an immersion blender to blend the soup until smooth. For a creamier texture, stir in the heavy cream or coconut milk.
- Season with salt and pepper to taste before serving.
Time Needed: 40-45 minutes
Serves: 4-6
4. Moroccan Lentil Soup
Moroccan cuisine is known for its aromatic spices and bold flavors, and this Moroccan Lentil Soup captures all those characteristics. The combination of cumin, coriander, cinnamon, and turmeric creates a rich, warm flavor profile, while lentils provide a hearty, filling base. Lentils are a fantastic source of plant-based protein, making this soup both nutritious and satisfying.
The depth of flavors from the spices adds complexity to the soup, while the earthy lentils absorb the spices as they cook, making each bite deeply flavorful. Pair this soup with a side of warm flatbread or a simple salad for a full Mediterranean meal.
Lentils are a powerhouse of nutrition, packed with protein, fiber, and iron, which is essential for energy production and immune function.
Ingredients:
- 1 tablespoon olive oil, 1 onion, chopped
- 2 cloves garlic, minced, 1 teaspoon cumin
- 1 teaspoon coriander, 1 teaspoon cinnamon
- 1/2 teaspoon turmeric, 1 carrot, diced
- 1 cup lentils (green or brown), 1 can (15 oz) diced tomatoes
- 4 cups vegetable broth, 1/2 cup cilantro, chopped
- Salt and pepper to taste, Lemon wedges for serving
Steps:
- Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for 4-5 minutes until softened.
- Add the cumin, coriander, cinnamon, and turmeric, and cook for 1 minute to allow the spices to bloom.
- Add the carrot, lentils, tomatoes, and vegetable broth. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 30-35 minutes, until the lentils are tender.
- Stir in the cilantro and season with salt and pepper.
- Serve with a squeeze of lemon juice for added brightness.
Time Needed: 40-45 minutes
Serves: 4-6
5. Mediterranean Chickpea Soup
Chickpeas are a cornerstone of Mediterranean cuisine, prized for their nutty flavor and rich texture. This Mediterranean Chickpea Soup combines garlic, lemon, and fresh herbs, making it a flavorful and satisfying dish. Chickpeas are high in protein and fiber, so this soup is filling and nourishing while still being light and refreshing.
Lemon juice gives this soup a citrusy zing, while the garlic and fresh herbs bring a bold, aromatic flavor. This soup can be easily made in a single pot and is perfect for meal prep or weeknight dinners. The versatility of chickpeas means they can take on any flavor profile, making them ideal for this Mediterranean-inspired soup.
Chickpeas offer protein, fiber, and important minerals like iron and manganese, helping to support bone health and energy production.
Ingredients:
- 1 tablespoon olive oil, 1 onion, chopped
- 2 cloves garlic, minced, 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14 oz) diced tomatoes, 4 cups vegetable broth
- 1 teaspoon dried oregano, 1 teaspoon smoked paprika
- Juice of 1 lemon, 2 cups spinach, chopped
- Salt and pepper to taste, Fresh parsley for garnish
Steps:
- In a large pot, heat olive oil over medium heat. Add the onion and garlic, and sauté until softened, about 5 minutes.
- Add the chickpeas, tomatoes, vegetable broth, oregano, and smoked paprika. Bring to a boil, then reduce to a simmer and cook for 15-20 minutes.
- Stir in the spinach and cook for an additional 2-3 minutes until wilted.
- Add lemon juice and season with salt and pepper.
- Garnish with fresh parsley before serving.
Time Needed: 25-30 minutes
Serves: 4-6
6. Creamy Cauliflower Soup
Cauliflower is one of those vegetables that often gets overlooked, but when blended, it transforms into a velvety, creamy soup without the need for heavy cream or butter. This creamy cauliflower soup is a healthy, low-carb option that still delivers rich flavor. The garlic and onions bring depth, while the cauliflower creates a silky texture.
Cauliflower is an incredibly versatile vegetable. It’s low in calories but rich in antioxidants, making it a great choice for weight management and overall health. The creamy texture is achieved by simply blending the cauliflower after it’s cooked, and there’s no need for heavy cream.
This soup is not only a low-carb option, but it’s also packed with fiber, vitamins, and minerals.
Ingredients:
- 1 tablespoon olive oil, 1 medium onion, chopped
- 2 cloves garlic, minced, 1 head of cauliflower, chopped into florets
- 4 cups vegetable broth, 1 teaspoon dried thyme
- Salt and pepper to taste, 1/4 cup coconut milk or cream (optional)
- Fresh parsley for garnish
Steps:
- In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until softened, about 5 minutes.
- Add the cauliflower florets, vegetable broth, and thyme. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes, until the cauliflower is tender.
- Use an immersion blender to blend the soup until smooth and creamy. If you want a richer soup, stir in the coconut milk or cream.
- Season with salt and pepper to taste, and garnish with fresh parsley.
Time Needed: 30-35 minutes
Serves: 4-6
7. Spiced Carrot and Ginger Soup
Who says carrots are boring? This Spiced Carrot and Ginger Soup combines sweet, earthy carrots with the zesty warmth of ginger, creating a soup that’s both comforting and refreshing. The addition of coconut milk gives the soup a silky texture, while cinnamon and cumin add depth and complexity.
This vibrant orange soup is bursting with flavor and can be easily made for meal prep. It’s light yet satisfying, with a slight sweetness from the carrots and a zing from the ginger. The earthiness of the carrots is perfectly balanced by the tangy ginger and aromatic spices, making each spoonful feel like a warm embrace.
To make the soup, start by sautéing onions, garlic, and ginger in coconut oil. Add sliced carrots, spices like cumin and cinnamon, and vegetable broth. Simmer until the carrots are tender, and then blend it all into a silky-smooth consistency. The coconut milk adds richness, but if you prefer a lighter version, you can leave it out.
Carrots are rich in beta-carotene, great for eye health and skin, while ginger aids digestion and offers anti-inflammatory benefits. Coconut milk adds healthy fats that support brain function and promote satiety.
Ingredients:
- 1 tablespoon coconut oil, 1 medium onion, chopped
- 2 cloves garlic, minced, 3 cups carrots, peeled and chopped
- 1-inch piece of fresh ginger, peeled and grated, 1 can (14 oz) coconut milk
- 4 cups vegetable broth, 1 teaspoon cumin
- 1/2 teaspoon cinnamon, Salt and pepper to taste
- Fresh cilantro for garnish
Steps:
- In a large pot, heat coconut oil over medium heat. Add the onion and garlic, sautéing for 5 minutes until softened.
- Add the carrots, ginger, cumin, and cinnamon. Cook for another 3-4 minutes.
- Add the vegetable broth and coconut milk, bringing the mixture to a boil. Reduce to a simmer and cook for 20-25 minutes, until the carrots are tender.
- Use an immersion blender to blend the soup until smooth and creamy. Season with salt and pepper to taste.
- Garnish with fresh cilantro before serving.
Time Needed: 30-35 minutes
Serves: 4-6
8. Tuscan White Bean Soup
Tuscan White Bean Soup is all about simplicity and heartiness, bringing together beans, kale, and vegetable broth to create a soul-warming, satisfying dish. This classic Italian soup is often made with cannellini beans, which give it a creamy texture, while the kale provides a nutrient-packed punch. Perfect for a cold evening, this soup is both comforting and nourishing.
White beans are full of fiber and plant-based protein, making this soup hearty enough to be a main dish. The addition of kale gives it a boost of vitamins K, A, and C, while the rich vegetable broth brings everything together. This soup is easy to make and is a staple in Mediterranean kitchens, known for its ability to warm you up without being heavy.
Cannellini beans are especially rich in iron, which helps improve circulation and energy levels, while kale provides essential antioxidants to fight inflammation and support immune function.
Ingredients:
- 1 tablespoon olive oil, 1 onion, chopped
- 2 cloves garlic, minced, 1 can (15 oz) cannellini beans, drained and rinsed
- 2 cups kale, chopped, 4 cups vegetable broth
- 1 teaspoon dried rosemary, Salt and pepper to taste
- Fresh parsley for garnish
Steps:
- Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5 minutes until softened.
- Add the beans, kale, vegetable broth, and rosemary. Bring to a boil, then reduce to a simmer and cook for 15-20 minutes.
- Season with salt and pepper to taste.
- Garnish with fresh parsley before serving.
Time Needed: 25-30 minutes
Serves: 4-6
9. Zucchini and Basil Soup
This Zucchini and Basil Soup is a refreshing, light soup that highlights the mild flavor of zucchini, balanced by the fragrant, aromatic notes of basil. The zucchini is blended until smooth, giving the soup a creamy texture without the need for heavy cream. This is the perfect dish to enjoy when zucchini is in season, but it’s also delicious all year long.
The key to this soup’s flavor lies in the combination of fresh basil, garlic, and zucchini. The basil adds an herbal brightness, while the zucchini takes on a creamy texture once blended. This soup can be served hot or chilled, making it versatile for different seasons and occasions. Add a squeeze of lemon juice to brighten it up and give it a zesty punch.
Zucchini is low in calories but high in vitamins A and C, making it an excellent choice for skin health and immune function. Basil offers anti-inflammatory properties and antioxidants that help combat free radicals in the body.
Ingredients:
- 1 tablespoon olive oil, 1 medium onion, chopped
- 2 cloves garlic, minced, 4 zucchinis, chopped
- 4 cups vegetable broth, 1 cup fresh basil leaves
- Salt and pepper to taste, Lemon juice for garnish (optional)
Steps:
- In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 5 minutes until softened.
- Add the zucchini and vegetable broth. Bring to a boil, then reduce to a simmer and cook for 10-15 minutes, until the zucchini is tender.
- Add the basil leaves and cook for 1-2 more minutes.
- Use an immersion blender to blend the soup until smooth. Season with salt, pepper, and lemon juice to taste.
- Serve hot or chilled, garnished with fresh basil.
Time Needed: 20-25 minutes
Serves: 4-6
10. Spinach and Lemon Rice Soup
This simple Greek-inspired soup is nourishing and flavorful, with spinach, rice, and lemon coming together to create a satisfying, light meal. The spinach is full of vitamins, while the rice provides comfort and heartiness, making this soup the perfect choice for a quick and easy dinner. The addition of lemon juice adds a zesty freshness that brightens up the entire dish.
This soup works as both a light lunch and a comforting dinner. It’s also a fantastic way to use up leftover rice and fresh spinach, transforming those ingredients into a flavorful soup in no time. The lemon not only adds flavor but also helps with digestion, while the spinach provides a wealth of iron and vitamins.
Spinach is packed with iron, which helps boost energy levels and improve circulation. Rice adds complex carbohydrates that provide long-lasting energy.
Ingredients:
- 1 tablespoon olive oil, 1 small onion, chopped
- 2 cloves garlic, minced, 6 cups vegetable broth
- 1 cup rice (short grain or basmati), 4 cups fresh spinach, chopped
- Juice of 2 lemons, Salt and pepper to taste
- Fresh parsley for garnish
Steps:
- In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing until softened, about 5 minutes.
- Add the vegetable broth and bring to a boil. Add the rice and cook for 15-20 minutes, until the rice is tender.
- Stir in the spinach and cook for 2-3 minutes, until wilted.
- Add the lemon juice and season with salt and pepper.
- Garnish with fresh parsley before serving.
Time Needed: 25-30 minutes
Serves: 4-6
11. Creamy Roasted Red Pepper Soup
Roasted red peppers add a beautiful smoky sweetness to this creamy soup, creating a Mediterranean classic that’s rich, velvety, and delicious. The red peppers are roasted to bring out their natural sweetness, then blended with garlic, olive oil, and a touch of cream for a luxurious texture. This soup is both vibrant and comforting, making it perfect for any occasion.
To achieve the smoky flavor, roast the peppers until their skins are charred, then peel them to reveal the soft, sweet flesh. The result is a soup that is both fragrant and packed with antioxidants. A splash of cream (or coconut milk for a dairy-free option) adds richness and depth, balancing the natural sweetness of the peppers.
Red peppers are rich in vitamin C, which supports immune function and skin health. They also contain carotenoids, which are known for their antioxidant and anti-inflammatory properties.
Ingredients:
- 6 large red bell peppers, 1 tablespoon olive oil
- 1 medium onion, chopped, 2 cloves garlic, minced
- 4 cups vegetable broth, 1 teaspoon smoked paprika
- 1/4 cup coconut cream or heavy cream (optional), Salt and pepper to taste
- Fresh basil for garnish
Steps:
- Preheat the oven to 400°F (200°C). Roast the red peppers for 20-25 minutes, until the skins are charred. Allow to cool, then peel off the skins and discard the seeds.
- In a large pot, heat olive oil over medium heat. Add the onion and garlic, and sauté until softened, about 5 minutes.
- Add the roasted peppers and vegetable broth, and bring the mixture to a boil. Simmer for 5-10 minutes to blend the flavors.
- Blend the soup until smooth, then stir in the cream (if using). Season with salt and pepper to taste.
- Garnish with fresh basil before serving.
Time Needed: 40-45 minutes
Serves: 4-6
12. Moroccan Harira Soup
Harira is a Moroccan classic, typically served during Ramadan. It’s a rich and hearty soup that’s made with chickpeas, lentils, tomatoes, and aromatic spices. This soup is deeply satisfying and provides a balance of proteins and fiber. It’s a filling dish that is great for breaking fasts or enjoying on a chilly day. Harira is full of flavor, from cumin and coriander to cinnamon and turmeric, making it an irresistible dish.
The combination of lentils and chickpeas provides plant-based protein, while the warm spices like cinnamon and turmeric offer anti-inflammatory benefits. Tomatoes add a touch of sweetness, and cilantro brings a fresh burst of flavor. This soup is not only delicious but nourishing, perfect for maintaining energy levels and keeping your body healthy.
Lentils and chickpeas provide protein and fiber, which support digestion and muscle health. The spices offer anti-inflammatory properties, while the cilantro adds a refreshing contrast.
Ingredients:
- 1 tablespoon olive oil, 1 onion, chopped
- 2 cloves garlic, minced, 1 teaspoon cumin
- 1 teaspoon coriander, 1 teaspoon cinnamon
- 1/2 teaspoon turmeric, 1 carrot, diced
- 1 can (15 oz) chickpeas, drained and rinsed, 1 cup lentils
- 1 can (14 oz) diced tomatoes, 4 cups vegetable broth
- Fresh cilantro for garnish, Lemon wedges for serving
Steps:
- Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for 5 minutes until softened.
- Add the cumin, coriander, cinnamon, turmeric, and carrot. Cook for 3-4 minutes.
- Add the chickpeas, lentils, tomatoes, and vegetable broth. Bring to a boil, then reduce to a simmer. Cook for 30-35 minutes until the lentils are tender.
- Garnish with fresh cilantro and serve with lemon wedges.
Time Needed: 40-45 minutes
Serves: 4-6
13. Broccoli and Potato Soup
Simple, hearty, and so comforting, this soup brings together the earthiness of broccoli and the creaminess of potatoes. You can make it chunky or silky smooth—either way, it’s a total win for vegetarian soup lovers.
Potatoes bring richness and creaminess, while broccoli provides fiber and essential nutrients like vitamins C and K. This soup is a great option for a filling lunch or light dinner. The balance of vegetables makes it both satisfying and light, a perfect option for any season.
Broccoli is rich in antioxidants that fight free radicals, and potatoes provide complex carbohydrates that give sustained energy.
Ingredients:
- 1 tablespoon olive oil, 1 onion, chopped
- 2 cloves garlic, minced, 4 medium potatoes, peeled and diced
- 4 cups vegetable broth, 2 cups broccoli florets
- 1/4 cup heavy cream (optional), Salt and pepper to taste
Steps:
- Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for 5 minutes until softened.
- Add the potatoes and vegetable broth. Bring to a boil, then reduce to a simmer. Cook for 15-20 minutes, until the potatoes are tender.
- Add the broccoli and cook for 5 more minutes until the broccoli is tender.
- Use an immersion blender to blend the soup until smooth, then stir in the cream (if using). Season with salt and pepper to taste.
Time Needed: 30-35 minutes
Serves: 4-6
14. Italian Ribollita
Ribollita is a rustic Italian soup, made with vegetables, beans, and day-old bread. It’s a hearty soup that’s packed with nutrients and made even more satisfying by the use of stale bread, which thickens the soup and adds a rich texture. This soup is perfect for using up leftover bread and vegetables.
Traditionally, Ribollita was made by reheating leftover minestrone soup, but over time, it became a dish in its own right. This is a great way to enjoy the flavors of Tuscany in the comfort of your home.
Beans provide fiber and protein, and kale adds valuable vitamins and antioxidants to support immune function.
Ingredients:
- 1 tablespoon olive oil, 1 onion, chopped
- 2 cloves garlic, minced, 2 carrots, peeled and diced
- 1 can (15 oz) cannellini beans, drained and rinsed
- 2 cups kale, chopped, 4 cups vegetable broth
- 2 cups diced tomatoes, 2 cups stale bread, torn into pieces
- Salt and pepper to taste
Steps:
- Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for 5 minutes until softened.
- Add the carrots, cannellini beans, kale, vegetable broth, and tomatoes. Bring to a boil, then reduce to a simmer and cook for 15 minutes.
- Stir in the bread and cook for 10-15 minutes, until the bread breaks down and thickens the soup.
- Season with salt and pepper to taste before serving.
Time Needed: 30-35 minutes
Serves: 4-6
15. Chickpea and Spinach Stew
This hearty stew is like a thick soup, full of chickpeas, spinach, and tomatoes. It’s a nutrient-dense dish that combines the earthy flavors of chickpeas and spinach with the brightness of tomatoes and garlic. The olive oil ties everything together, adding richness and flavor.
Chickpeas are packed with protein and fiber, while spinach provides iron and antioxidants. Tomatoes add a burst of vitamin C, helping support the immune system. This stew is an excellent choice for a filling, healthy meal.
Ingredients:
- 1 tablespoon olive oil, 1 onion, chopped
- 2 cloves garlic, minced, 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14 oz) diced tomatoes, 4 cups vegetable broth
- 2 cups spinach, chopped, 1 teaspoon smoked paprika
- 1 teaspoon cumin, Salt and pepper to taste
Steps:
- Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for 5 minutes until softened.
- Add the chickpeas, tomatoes, vegetable broth, paprika, and cumin. Simmer for 15-20 minutes to allow the flavors to meld.
- Stir in the spinach and cook until wilted, about 2-3 minutes.
- Season with salt and pepper to taste before serving.
Time Needed: 25-30 minutes
Serves: 4-6
Wrapping It Up
And there you have it—15 cozy, flavorful, and downright amazing vegetarian soup recipes that’ll keep you warm, nourished, and completely satisfied. Whether you’re a fan of classic Mediterranean soups or love experimenting with new ingredients and spices, there’s something here for everyone.
So, the next time you’re craving comfort in a bowl, grab your soup pot and get cooking! These Mediterranean-inspired soups will keep your taste buds dancing and your body feeling good. Want more Mediterranean-inspired ideas? Head over to our blog for even more recipes, cooking tips, and a little extra foodie magic.
Now go on, get your soup on—you’ve got this! Find more ideas on our Pinterest page!