This article explores a variety of Mediterranean diet-friendly soup recipes that can be easily made in an Instant Pot. These soups are packed with fresh vegetables, protein, and healthy fats, making them a delicious and nourishing choice for any day of the week. With the convenience of the Instant Pot, you can enjoy these healthy and flavorful soups with minimal effort.
Instant Pot Mediterranean Lentil Soup
This comforting, flavorful, vegan, and gluten-free soup is a standout. The Mediterranean Lentil Soup is incredibly easy to make and loaded with flavors. Mediterranean cuisine, with its similarities to Indian food, offers a plethora of vegetarian options. This soup incorporates spices and herbs such as cumin, coriander, sumac, parsley, and mint. Sumac, a widely used Mediterranean ingredient, lends a sour taste and enhances the flavor of the lentil soup.
Ingredients:
- Olive oil
- Chopped onion (yellow onion preferred)
- Chopped garlic
- Ground cumin
- Ground coriander
- Ground sumac
- Red chili flakes
- Dried parsley
- Pinch of sugar
- Dried mint flakes
- Lentils
- Salt and pepper
- Water or vegetable broth
Instructions:
- Press the saute button on your Instant Pot.
- Add olive oil to the pot.
- Add chopped onion and saute until light golden brown.
- Add chopped garlic, ground cumin, ground coriander, ground sumac, red chili flakes, dried parsley, sugar, and dried mint flakes. Cook for 1-2 minutes, stirring constantly.
- Add water or vegetable broth and stir.
- Add the lentils, salt, and pepper. Stir to mix.
- Close the Instant Pot and set the valve to the sealing position.
- Cancel saute mode and press the "Manual" button. Set the timer for 8 minutes on high pressure.
For a more filling meal, consider adding a little boiled rice to the soup.
Tuscan Instant Pot White Bean Soup
This recipe is a healthier and easier take on a restaurant favorite, perfectly adapted for the Instant Pot. The flavor is the same as the stovetop version, but it only takes 8 minutes in the Instant Pot. This soup is a hit with those who typically avoid vegetable soups, as it includes healthy vegetables and greens with a bit of meat for added satisfaction.
Ingredients:
- Sausage
- Olive oil
- Onion
- Carrot
- Celery
- Garlic
- Rosemary
- Bay leaf
- Chicken broth
- Water
- Beans
- Kale
Instructions:
- Set Instant Pot to Saute and wait 1 minute to heat up.
- Add the sausage and cook for about 5 minutes, browning each side.
- Add olive oil, onion, carrot, celery, garlic, rosemary, bay leaf. Saute for 2 minutes, stirring often.
- Add chicken broth, water, beans, and kale. Stir.
- Secure the lid on the Instant Pot and make sure the vent is set to "sealing".
For a vegan version, omit the sausage and use vegetable broth.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Other Mediterranean Diet Soup Recipes
Here are some other Mediterranean diet soup recipes that you can make in your Instant Pot:
- Slow-Cooker Chicken Soup: Using bone-in chicken thighs adds richness without needing broth.
- Easy Vegetable Ravioli Soup: This vegan soup is made flavorful with garlic, tomatoes, and coriander. Add fresh or frozen ravioli for a heartier meal.
- Freezer-to-Crock-Pot Olive Oil-Poached Tuna Soup: A healthier and easier version of a restaurant soup.
- Ribollita (Bread & Vegetable Soup): Inspired by Italian puttanesca sauce, this heart-healthy soup includes capers and olives.
- Manchego Cheese Toasts with Chorizo & Chickpea Soup: This satisfying stew comes together quickly, perfect for a weeknight meal.
- Pasta e Ceci (Pasta & Chickpea Soup): A thick soup with chickpeas, tomatoes, rosemary, and pasta, ideal for busy weeknights.
- Slow-Cooker Mediterranean Stew: A vegetable and legume-focused stew with healthy fats, fitting for the Mediterranean diet.
- Shrimp & Fish Stew: Inspired by cioppino, this Italian-American dish is a hearty and flavorful option.
- Minestrone: Packed with leeks, potatoes, beans, zucchini, spinach, and orzo, this Italian classic is perfect for a cold winter night. Use vegetable broth for a vegetarian version.
- Slow-Cooker Cocido (Spanish Chickpea Stew): A hearty stew of meats, chickpeas, and vegetables, adapted for the slow cooker.
Tips for Mediterranean Diet Soups
- Use Fresh Ingredients: Whenever possible, use fresh vegetables and herbs for the best flavor and nutritional value.
- Incorporate Legumes: Lentils, chickpeas, and beans are staples of the Mediterranean diet and add protein and fiber to your soups.
- Healthy Fats: Use olive oil as your primary cooking fat for its health benefits and flavor.
- Limit Processed Foods: Avoid processed meats and excessive salt.
- Customize with Vegetables: Feel free to add or substitute vegetables based on your preferences and what's in season.
The Benefits of the Mediterranean Diet
The Mediterranean diet is known for its numerous health benefits, including:
- Heart Health: Reduces the risk of heart disease and stroke.
- Weight Management: Helps maintain a healthy weight.
- Diabetes Prevention: Improves blood sugar control and reduces the risk of type 2 diabetes.
- Brain Health: May protect against cognitive decline and Alzheimer's disease.
- Longevity: Associated with a longer lifespan and reduced risk of chronic diseases.
By incorporating these Mediterranean diet Instant Pot soup recipes into your meal plan, you can enjoy delicious, nutritious meals that support your health and well-being.
Read also: Delicious Mediterranean Recipes
Read also: Mediterranean Diet, Instant Pot Style