Mediterranean Veggie-Full Soup

May 22, 2023May 22, 20230 2
Mediterranean Veggie-Full Soup: A Nutritious and Delicious Meal
in Soup

Prep

20 min

Cook

1 hour

Ready In

1 hour 20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons olive oil
2 onions , sliced
1 can whole tomatoes
2 teaspoons ground turmeric
1/4 teaspoon ground ginger
1/4 teaspoon ground cinnamon
20 sprigs cilantro
20 sprigs Italian parsley
8 Spanish saffron threads , lightly toasted
1/2 cup wheat berries
6 cups vegetable broth
1 cup lentils , rinsed and picked over
1 can garbanzo beans
1 teaspoon salt
fresh ground pepper
1 egg , lightly beaten ( optional )
2 lemons , juice of ( optional )
cilantro leaf
lemon wedge
crusty bread

Nutrision Information

Servings Per Recipe
6
Calories
382
Sugar
4g
Fat
10g
Mediterranean Veggie-Full Soup is a hearty and nutritious meal inspired by the flavors of the Mediterranean region. This dish is full of vegetables, lentils, and wheat berries that provide a mouth-watering blend of texture and flavor. Wheat berries are a whole grain that has a nutty flavor and provides a satisfying chewy texture to the dish. Lentils and garbanzo beans add plant-based protein to the soup, making it filling and satisfying. Turmeric, ginger, and cinnamon provide a beautiful aroma and added health benefits to this already nutrient-dense meal. Serve with crusty bread and enjoy the warmth and comfort of Moroccan-inspired soup!

Instructions

1.In a large soup pot, heat up olive oil over medium-high heat.
2.Add sliced onions and cook until soft and translucent.
3.Add canned whole tomatoes, ground turmeric, ground ginger, ground cinnamon, cilantro sprigs, Italian parsley sprigs, and lightly toasted Spanish saffron threads.
4.Add wheat berries and vegetable broth to the pot. Bring to a boil and reduce heat to a simmer.
5.Add rinsed lentils, canned garbanzo beans, salt, and fresh ground pepper. Simmer for 1 hour or until all ingredients are soft and well incorporated.
6.Optional: whisk in a lightly beaten egg and lemon juice for added flavor.
7.Serve with a sprinkle of cilantro leaf and lemon wedge and crusty bread on the side.

PROS

This soup is rich in fiber and plant-based protein with lentils and garbanzo beans.

The recipe uses only wholesome ingredients like turmeric, ginger, and cinnamon for flavoring.

The dish is vegan and gluten-free.

CONS

Preparation time can be lengthy as it uses whole food ingredients.

It requires some extra effort with the use of Spanish saffron threads.

HEALTH & BENEFITS

The soup is packed with nutrients like protein, fiber, vitamins, and minerals.
Turmeric, ginger, and cinnamon in the recipe have anti-inflammatory and antioxidant properties.
The dish is low in calories, high in fiber, and doesn’t contain any added sugars or unhealthy fats.

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