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- 1 tablespoon olive oil - 1 medium onion, chopped - 2 garlic cloves, minced - 2 medium carrots, diced - 2 celery stalks, diced - 1 zucchini, diced - 1 cup fresh spinach, roughly chopped In this soup, fresh ingredients create a vibrant taste. The olive oil adds richness. The onion and garlic offer a strong base. Carrots and celery give sweetness and crunch. Zucchini is tender and brings a nice texture. Spinach adds a pop of green and nutrients. - 1 teaspoon dried oregano - 1 teaspoon dried basil - Salt and pepper to taste Herbs make this soup flavorful. Oregano adds an earthy note. Basil brings a hint of sweetness. Salt and pepper help balance all the flavors. The right amount of these spices makes a big difference. - 6 cups low-sodium vegetable broth - 1 cup cooked chickpeas - 1 cup diced tomatoes (canned or fresh) Broth is the heart of the soup. Low-sodium vegetable broth keeps it light and healthy. Chickpeas are a great protein source. They add texture and make you feel full. Diced tomatoes bring acidity and sweetness. Together, these ingredients create a hearty soup that warms you up. {{ingredient_image_1}} 1. Sautéing the vegetables Start by heating one tablespoon of olive oil in a large pot over medium heat. Add one chopped onion. Sauté for about 3-4 minutes. The onion should turn clear. Next, stir in two minced garlic cloves, two diced carrots, and two diced celery stalks. Cook for around 5 minutes. Stir often until the veggies soften. 2. Adding herbs and spices Once the veggies soften, add one diced zucchini. Sprinkle in one teaspoon of dried oregano and one teaspoon of dried basil. Stir everything well. Let it cook for another 3 minutes. This enhances the flavors and aroma. 1. Incorporating broth and chickpeas Now it's time to pour in six cups of low-sodium vegetable broth. Bring the mixture to a gentle simmer. Once it simmers, add one cup of cooked chickpeas and one cup of diced tomatoes. You can use canned or fresh tomatoes. 2. Simmering for flavor development Allow the soup to cook for about 15-20 minutes. This step helps all the flavors blend together. The vegetables should become tender and tasty. 1. Adding spinach before serving Just before serving, stir in one cup of roughly chopped fresh spinach. Cook for another 2-3 minutes. The spinach will wilt quickly, adding color and nutrients. 2. Garnishing and serving tips Season the soup with salt and pepper to taste. Serve hot in bowls. Add fresh parsley on top for a touch of color. Don’t forget a lemon wedge on the side! It adds a nice zesty flavor. To boost the taste of your Light Italian Penicillin Soup, think about adding fresh herbs. Basil and oregano are great, but you can also try thyme or rosemary. These herbs add depth and freshness that dried versions can't always match. Using homemade broth makes a big difference too. Store-bought broth can be salty and lack flavor. Homemade broth gives you control over the taste and health. Just simmer vegetable scraps with water and seasonings for a rich, tasty base. Meal prep can save you time. Chop your veggies ahead of time. You can store them in the fridge for up to three days. This way, you can throw everything into the pot with ease. If you're busy, cut cooking time by using a pressure cooker. It cooks the soup quickly while keeping flavors strong. You can have your soup ready in about 15 minutes! Want a lighter soup? Swap regular olive oil for a spray version to cut calories. You can also use less oil or broth to save on fat. If you prefer a vegan option, replace chickpeas with lentils. They are rich in protein and add texture. Also, try using coconut milk instead of broth for a creamier taste without dairy. Pro Tips Use Fresh Herbs: Fresh basil and oregano can elevate the flavor of your soup significantly compared to dried herbs. Customize Your Veggies: Feel free to add or swap in your favorite vegetables, such as bell peppers or green beans, for a personal touch. Chickpea Variations: If you prefer, you can substitute chickpeas with other beans like cannellini or kidney beans for a different texture and taste. Serve with Grains: For added heartiness, serve the soup over cooked quinoa or brown rice for a complete meal. {{image_2}} You can change the protein in this soup. If you want a meatless option, use beans or lentils. Chickpeas work well, but black beans or kidney beans can add a nice touch. Lentils cook fast and add a hearty feel. If you prefer meat, chicken or turkey can be great choices. Use cooked, shredded chicken for quick prep. For turkey, ground turkey can add nice flavor. Just make sure to cook it before adding it to the soup. Feel free to mix in different vegetables. Seasonal veggies can add freshness and flavor. Try adding bell peppers, peas, or asparagus for a fun twist. Each season offers new tastes. You can also use other leafy greens. Kale or Swiss chard can replace spinach. Just chop them and add them in the last few minutes of cooking. They wilt nicely and boost nutrition. This soup can fit many diets. For gluten-free needs, make sure your broth is gluten-free. The other ingredients are naturally gluten-free. If you want a low-carb option, skip the chickpeas and tomatoes. Instead, increase the amount of zucchini or add cauliflower. This keeps the soup filling while reducing carbs. To keep your Light Italian Penicillin Soup fresh, follow these tips: - Refrigeration tips: Store the soup in an airtight container. It can stay in the fridge for up to 3 days. Make sure it cools down before you seal it. This helps to prevent condensation inside the container. - Freezing guidelines: You can freeze this soup for up to 3 months. Use freezer-safe containers to avoid freezer burn. Leave some space at the top of the container. The soup will expand as it freezes. When it’s time to enjoy your soup again, you have options: - Microwave vs. stovetop: You can reheat it in the microwave or stovetop. For the microwave, heat in short bursts, stirring in between. For the stovetop, warm it over low heat, stirring often. - Maintaining flavor and texture: Add a splash of vegetable broth or water while reheating. This keeps the soup from getting too thick. Stir well to blend the flavors. Knowing how long your soup lasts is key: - How long can the soup last: In the fridge, your soup lasts about 3 days. In the freezer, it can last up to 3 months. - Signs of spoilage: Look for any off smells or changes in color. If the soup appears slimy or has mold, throw it away. Always trust your senses! Italian Penicillin Soup is a warm, hearty dish. It has roots in Italian cooking, often linked to comfort food. Many people believe it helps with colds and flu, hence the name "penicillin." The soup blends vegetables, herbs, and broth, making it both tasty and healthy. Each spoonful offers a burst of flavors from fresh ingredients. This soup is perfect for chilly days or when you need a little extra warmth. Yes, you can make this soup ahead of time. In fact, it tastes even better the next day. To prepare, cook the soup as directed. Once it cools, store it in an airtight container. Keep it in the fridge for up to three days. You can also freeze it for later use. Just remember to let it thaw in the fridge overnight before reheating. This soup is easy to heat on the stove or in the microwave. You can add spice to your Italian Penicillin Soup in many ways. A simple method is to add red pepper flakes. Start with a pinch and taste, adding more if needed. You could also include diced jalapeños or fresh chili peppers. For a different flavor, try a dash of hot sauce. These options will give your soup a nice kick without overpowering it. Keep in mind to balance flavors for the best taste. This blog post covered how to make a tasty and healthy soup. We discussed fresh ingredients like veggies, herbs, and proteins. I shared step-by-step instructions to guide your cooking. You learned tips for enhancing flavor and making it fit various diets. We explored storage and reheating best practices too. Enjoy creating your soup with these ideas. Don’t hesitate to customize it to your taste. Your kitchen can be the place for delicious meals that warm your heart!

Light Italian Penicillin Soup

A healthy and flavorful soup packed with vegetables and chickpeas.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course
Cuisine Italian
Servings 4

Ingredients
  

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 1 medium zucchini, diced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 6 cups low-sodium vegetable broth
  • 1 cup cooked chickpeas
  • 1 cup diced tomatoes
  • 1 cup fresh spinach, roughly chopped
  • to taste salt and pepper
  • for garnish fresh parsley, chopped
  • for serving lemon wedges

Instructions
 

  • In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.
  • Stir in the minced garlic, diced carrots, and celery. Cook for an additional 5 minutes, stirring occasionally, until the vegetables start to soften.
  • Add the diced zucchini, dried oregano, and basil to the pot, stirring to combine. Cook for another 3 minutes.
  • Pour in the vegetable broth and bring to a simmer. Once simmering, stir in the chickpeas and diced tomatoes.
  • Let the soup cook for about 15-20 minutes, allowing the flavors to meld and the vegetables to become tender.
  • Stir in the chopped spinach just before serving, cooking for another 2-3 minutes until wilted.
  • Season with salt and pepper to taste.
  • Serve hot, garnished with fresh parsley and a wedge of lemon on the side for an added zing.

Notes

Serve with lemon wedges for added flavor.
Keyword healthy, Italian, soup, vegetarian