Mediterranean Diet Slow-Cooker Soup Recipe Is Calling Your Name by Jan Mostrom

Soup season is here and I love it! This tasty Mediterranean Diet soup recipe is especially lovely because you can put it into the slow cooker and walk away until it's ready at dinner time. This easy soup recipe has very little hands on time work and is just the right recipe for cold winter weekday nights when you're short of time!

To make this gluten-free Mediterranean vegetable soup you will need canned fire-roasted tomatoes, low-sodium vegetable broth (here's how to make homemade vegetable stock), an onion, carrots, garlic, dried oregano, salt, black pepper, crushed red pepper flakes, canned chickpeas, kale or other greens, a lemon for juicing and olive oil.

Serve this vegetarian soup for lunch or dinner with a side of hot, crusty bread. So good!

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Cuisine: American
Prep Time: 15 minutes
Cook Time: 4 1/2 to 6 1/2 hours
Total Time: 4 hours and 45 minutes to 6 hours and 45 minutes
Servings: 8

Ingredients

• 2 cans (14 ounces each) fire-roasted tomatoes
• 3 cups low-sodium vegetable broth
• 1 cup chopped onion
• 3 large carrots, peeled and chopped
• 4 garlic cloves, minced
• 1 teaspoon dried oregano or dried Italian seasoning
• 1/2 teaspoon salt
• 1/2 teaspoon crushed red pepper flakes
• 1/2 teaspoon pepper
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 large bunch kale or other hearty greens
• juice from 1/2 lemon
• 3 tablespoons olive oil
• fresh basil leaves, for serving (optional)

Helpful Products

• Lemon Juicer
• Cutting Board
• Chef Knife
• Measuring Cups
• Measuring Spoons
• Soup Bowls
• Salt and Pepper
• Slow Cooker

Recipe Notes

• I used a yellow onion, but feel free to use any onion you have on hand.

• My slow cooker is very hot, so my cook time was much shorter. Adjust your time to get a good long simmer.

• I used a prepackaged bag of greens that had kale, spinach and cabbage. The heartier vegetables work great in this soup.

Here's how to make it: 

1. Turn slow cooker on low. Add tomatoes, broth, onion, carrots, garlic, oregano, salt, crushed red pepper flakes and black pepper. Cover and cook on low for 6 hours or on high for 3 to 4 hours.
2. After cooking time is up, remove 1/2 cup liquid from the slow cooker and add 2 tablespoons of chickpeas. Using a fork, press the chickpeas until mashed. Add the mashed and remaining chickpeas to the pot, along with the kale and lemon juice. Cover and cook for another 30 minutes on low. Taste and adjust salt, pepper and crushed red pepper flakes as needed.
3. Serve in soup bowls topped with the chopped basil and a side of bread if you'd like. Enjoy!

Nutrition Facts Per Serving

Calories: 312

Total Fat: 8.3g

Saturated Fat: 1.1g

Cholesterol: 0mg

Sodium: 293mg

Total Carbohydrate: 42.3g

Dietary Fiber: 10.5g

Total Sugars: 8.3g

Protein: 16.9g

Vitamin D: 0mcg

Calcium: 104mg

Iron: 5mg

Potassium: 674mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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