Healthy Homemade Mediterranean Soup

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil provides a similar flavor with healthier fats.

canned tomatoes

🥗Healthier: fresh tomatoes

💰Cheaper: crushed tomatoes

Fresh tomatoes can enhance flavor, while crushed tomatoes are often less expensive.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water

Homemade broth is healthier, while water can be used in a pinch.

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are nutritious and can be cheaper than canned chickpeas.

Heat a pot over medium heat and add 2 tablespoons of olive oil.

Add 1/2 cup of chopped onion and 2 large cloves of finely chopped garlic; stir and cook for 2 minutes.

Add 1 cup of sliced carrots, 1 cup of chopped celery, 1 whole chopped bell pepper, and 1 zucchini; stir and cook for 5 minutes.

Add 1 teaspoon of oregano, 1 teaspoon of thyme, 1 teaspoon of cumin, 1 teaspoon of black pepper, and 1 teaspoon of salt; stir and cook for 2 minutes.

Add 4 cups of vegetable broth, 1 can of diced tomatoes, 1 can of drained and rinsed chickpeas, 1/2 cup of quick cooking barley, and 2 cups of water; bring to a boil.

Lower the heat to medium and let it cook for 15 minutes.

Add 1 big handful of spinach; stir and let it wilt, then turn off the stove.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary