Description
A rich, hearty soup perfect for any time of the year, balancing flavors, textures, and nutrition.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, chopped (red, yellow, or orange)
- 2 medium carrots, sliced
- 2 celery stalks, diced
- 1 zucchini, chopped
- 1 can (15 oz) diced tomatoes, including juices
- 4 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes (optional)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup fresh spinach or kale, roughly chopped
- Salt and black pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for about 4-5 minutes, until softened.
- Toss in the minced garlic and chopped bell pepper. Sauté together for an additional 2-3 minutes.
- Add the sliced carrots and diced celery. Cook for another 5 minutes.
- Introduce the chopped zucchini, canned diced tomatoes, and vegetable broth. Stir well to combine.
- Season with oregano, basil, and red pepper flakes if using. Bring to a boil, then lower the heat to simmer for about 20-25 minutes.
- Stir in the drained chickpeas and fresh spinach or kale. Cook until the greens have wilted, about 2-3 minutes.
- Taste and adjust seasoning with salt and black pepper.
- Ladle the soup into bowls and garnish with fresh parsley if desired.
Notes
For a creamier soup, add a splash of coconut milk or heavy cream before serving. This soup also freezes well for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 6g
- Sodium: 500mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 13g
- Protein: 12g
- Cholesterol: 0mg