Mediterranean Soup Recipes
A warm, hearty, and flavorful Mediterranean soup packed with fresh vegetables, legumes, and aromatic spices. Perfect for a healthy meal any time of the year.
Ingredients
Base Ingredients:
- 2 tablespoons olive oil
- 1 onion finely chopped
- 3 garlic cloves minced
- 2 carrots diced
- 2 celery stalks diced
- 1 zucchini diced
- 1 cup canned or fresh tomatoes chopped
- 4 cups vegetable or chicken broth
- 1 cup water
Legumes & Grains:
- ½ cup cooked chickpeas or canned, drained
- ½ cup cooked lentils brown or green
- ½ cup small pasta or substitute with quinoa
Herbs & Spices:
- 1 teaspoon cumin
- ½ teaspoon paprika
- ½ teaspoon turmeric
- 1 teaspoon dried oregano
- ½ teaspoon black pepper
- Salt to taste
- 1 bay leaf
- ¼ teaspoon red pepper flakes optional for heat
Garnish & Serving:
- Fresh parsley chopped
- Juice of 1/2 lemon
- Grated Parmesan optional
- Crusty bread or pita on the side
Instructions
Sauté the Base Ingredients:
- In a large pot, heat olive oil over medium heat.
- Add onions, garlic, carrots, and celery, sautéing until softened (about 5 minutes).
Add the Main Ingredients:
- Stir in zucchini, tomatoes, chickpeas, lentils, and spices.
- Pour in broth and water.
- Add the bay leaf and bring the soup to a gentle simmer.
Simmer & Cook:
- Reduce heat to low and let the soup cook for 20-25 minutes until vegetables are tender.
- If using pasta or quinoa, add it in the last 10 minutes of cooking.
Finish & Serve:
- Remove the bay leaf.
- Stir in fresh parsley and lemon juice for brightness.
- Taste and adjust seasoning if needed.
- Serve hot with crusty bread or pita.
Notes
- Vegan Option: Use vegetable broth and skip Parmesan.
- Gluten-Free Option: Swap pasta for quinoa or rice.
- Storage: Store in an airtight container for up to 4 days in the fridge or freeze for up to 3 months.
Nutrition Information (per serving)
- Calories: 280 kcal
- Protein: 10g
- Carbohydrates: 45g
- Fiber: 8g
- Fat: 7g