Meatless Monday Mediterranean Soup

Have you heard of Meatless Monday? It’s a campaign to encourage Americans to eat more plant-based meals while still enjoying animal protein. I love the concept because it’s so easy for me to remember on Monday to go “meatless”. Here’s a link if you’d like to learn more or want to find some meatless recipes to try. This recipe is my version of a recipe I received from the Meatless Monday folks. I hope it helps you get started with Meatless Monday (or any other favorite day of the week to go meatless).

A delicious, hearty soup that provides heart-healthy Mediterranean foods. The chickpeas, dark leafy greens and olive oil are 3 of the 10 dietary components recommended to help prevent cognitive decline, dementia and Alzheimer’s disease. In other words, this soup is excellent for keeping your brain healthy and sharp. In less than 30 minutes, you can enjoy this soup for lunch or dinner!


 Mediterranean Vegetable Soup


 ·         1 Tablespoon olive oil

·         1 medium red onion, chopped

·         1 clove garlic, minced

·         ½ fennel bulb, diced

·         Pinch of dried red pepper flakes

·         ½ cup red wine

·         2 cups canned stewed tomatoes, drained

·         4 (32 oz.) cups low sodium vegetable broth

·         1 (19oz.??) can low sodium chickpeas, rinsed and drained

·         ¼ cup fresh basil, minced

·         ½ teaspoon fresh rosemary, minced

·         2 cups Swiss chard or spinach, chopped

·         Salt and pepper to taste


1. Heat oil in a stock pot over medium-high heat. Add onion, fennel and red pepper flakes. Sauté about 5 minutes or until almost translucent; add garlic and sauté another 1-2 minutes.

2. Add wine and tomatoes. Simmer for 5 minutes.

3. Add vegetable broth, chickpeas, basil, rosemary, salt and pepper. Increase heat if needed to bring soup to a boil, then reduce heat, add dark leafy greens and simmer about 5 minutes or until greens are soft and lightly cooked.

Makes 4 2-cup servings.

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