Mediterranean Chicken, Chickpea & Zucchini Soup

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Experience the Mediterranean diet in a bowl of soup

Consider this Mediterranean soup as an all-encompassing Mediterranean diet in a bowl! Delightfully fresh and nutritious, this soup is enriched with ground chicken, chickpeas (garbanzo beans), zucchini, and a medley of Mediterranean herbs and spices. What makes it even more delightful are the extra toppings to really make the soup special.

What makes it even more delightful is a light sprinkle of salty crumbled feta. And for a little extra zing, add a squeeze of lemon, a splash of red wine vinegar, and a touch of crushed red pepper for subtle heat. Mmm…super healthy and exceptionally satisfying!

What is the Mediterranean diet and what makes it healthy?

If you are not familiar with the Mediterranean diet it is basically a plant-based diet with moderate amounts of dairy, poultry, and seafood. The key food groups include veggies, fruits, nuts, grains, and herbs. I love this combination because it makes it easy to eat healthy while having plenty of variety. And it is a diet that provides a colorful and bountiful way of eating nutritious meals and snacks.

What you’ll need to make this Mediterranean-inspired soup: Ingredients & Tools

You only need three (3) main ingredients: Ground chicken, chickpeas, and zucchini! But check out the lineup for all of the deets.

Ingredients

• Extra virgin olive oil
• Half an onion
• One pound of ground chicken
• Garlic cloves
• A 15 oz can of garbanzo beans/chickpeas
• Spices: Dried oregano, ground cumin, onion powder, garlic powder, salt, ground black pepper
• Chicken or vegetable broth (reduced sodium)
• Bouillon of choice
• A large zucchini
• Awesome toppings: Crumbled feta cheese, lemon juice, red wine vinegar, crushed red pepper

Tools

• A medium-sized pot
• Cutting board
• Sharp knife
• Glass containers and mini prep bowls–great for getting organized, prepping ahead of time and storing ingredients away to cook later (if needed), and easy cleanup!
• Large and small measuring cups

How to cook Mediterranean Chicken, Chickpea, & Zucchini Soup: Step-by-step

In just thirty (30) minutes, you can chop, saute, and simmer your way to wholesome satisfaction. Here’s how:

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1. Saute the onion

In a medium-size pot on medium-high heat, add the oil and saute the onion for 1-2 minutes until slightly browned. You want the heat to be somewhat high so that the onions can caramelize quickly, adding a depth of flavor to the soup, without them breaking down too much since they will continue cooking as you build the soup. The more the onions break down, the sweeter they become. And we’re not looking for super sweet, soft onions in this recipe.

2. Lightly brown the chicken

Add the chicken to the pot and break it apart into small chunks with the tip of a spoon or spatula. Next, add the seasonings and garlic and saute everything together until the chicken is no longer pink and slightly browned. Remember that it will continue cooking in the soup, so try not to overcook the meat.

3. Add the beans, broth, and zucchini.

Reduce the heat to medium-low. Dump in the beans, pour in the broth, and stir in the bouillon. Add the zucchini and stir everything together. [NOTE: It’s important to put the zucchini in last so that it does not overcook and turn to mush (ew!)].

4. Simmer and garnish generously before serving.

Simmer the soup for 10-12 minutes or until the zucchini is JUST tender. I strongly encourage you to use all of the recommended garnish ingredients because they really make this soup pop with flavor, my friend. Once you’ve loaded it up, serve and enjoy!

Can I use alternative ingredients in this healthy soup recipe?

As mentioned before, the Mediterranean diet allows you to have variety and be creative with your dishes. So add whatever veggies, beans, and lean meat you have in on hand. The key to making this soup taste Mediterranean also comes from the choice of seasonings and toppings (e.g., oregano, feta, red wine vinegar, etc.).

Here are some alternative ingredients:

• Cannellini, navy, great northern, or lima beans.
• Yellow squash or eggplant.
• Ground turkey, white fish (poached in the soup), or tofu.

Seriously, I cannot wait for you to try this soup! It’s a new favorite in my light ‘n’ right recipe arsenal.

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More Mediterranean-inspired recipes

• Light & Creamy Celery Leek and Potato Soup
• Mediterranean Roasted Eggplant & Tomato Pasta
• Walnut & Herb Cod au Gratin (Keto/Gluten-free)
• Spiced Apricot & Golden Raisin Oatmeal
• Warm Roasted Veggie Salad with Basil Oil
• Tuscan Cannelini Bean & Kale Soup

Watch how to make it