Mediterranean Bean & Vegetable Jar Soup
15min
40min
1
410
Chef's Note
This soup is specifically designed to be portable and easy to take to work. The thermos will keep it hot for 4-6 hours, and the separate crackers add a nice crunch when you're ready to eat. You can prepare multiple servings on Sunday for the workweek ahead. For extra protein, add 1/4 cup of cooked quinoa to each serving. The nutritional yeast adds a savory flavor that holds up well during transport.
Tags
Ingredients
1 can (15 oz), drained and rinsed chickpeas
2 cups, roughly chopped baby spinach
1/2 medium, diced red onion
1 medium, diced red bell pepper
1 small, diced zucchini
2 cloves, minced garlic
2 cups vegetable broth
1/2 can (14.5 oz) crushed tomatoes
1 teaspoon, dried oregano
1 teaspoon, dried basil
1 whole bay leaf
1 tablespoon nutritional yeast
1/4 teaspoon red pepper flakes
1 tablespoon olive oil
1/2 teaspoon, plus more to taste salt
1/4 teaspoon, freshly ground black pepper
1 tablespoon lemon juice
6 crackers whole grain crackers
2 tablespoons, crumbled (optional) feta cheese
1 large (at least 16 oz) wide-mouth thermos or mason jar
Instructions
- 1
Heat olive oil in a medium pot over medium heat. Add the diced red onion and cook for 3-4 minutes until softened.
- 2
Add diced red bell pepper and zucchini. Cook for another 3-4 minutes until vegetables begin to soften.
- 3
Add minced garlic and red pepper flakes, cook for 30 seconds until fragrant.
- 4
Pour in vegetable broth and crushed tomatoes. Add dried oregano, dried basil, bay leaf, salt, and pepper.
- 5
Bring the soup to a simmer, then reduce heat to medium-low and cook for 15 minutes to allow flavors to develop.
- 6
Add the drained and rinsed chickpeas and continue to simmer for 5 minutes.
- 7
Turn off the heat and stir in the chopped spinach until wilted, about 1 minute.
- 8
Remove the bay leaf and stir in the lemon juice and nutritional yeast. Taste and adjust seasonings if needed.
- 9
For serving at work: Allow the soup to cool slightly while you prepare your thermos or jar. Pre-warm your thermos by filling it with hot water for a minute, then emptying it.
- 10
Pour the hot soup into the thermos or jar, leaving about an inch of space at the top. Seal tightly.
- 11
Pack the whole grain crackers and feta cheese (if using) separately in a small container or bag.
- 12
At lunchtime, open your thermos and enjoy the soup with crackers on the side. Sprinkle with feta cheese if desired.
Nutrition Information (per serving)
410
17g
55g
14g
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