Mediterranean vegetable soup is a comforting and nutritious dish packed with vegetables, plant-based protein, and healthy fats. It is a staple of the Mediterranean diet, known for its health benefits and delicious flavors. Enjoy a bowl of this soup as a satisfying meal or as a side dish with crusty bread.
Mediterranean Lemon Orzo Soup
This vegan Mediterranean Lemon Orzo Soup is a bright and flavorful dish. The soup features orzo, chickpeas, carrots, celery, onion, dill, and spinach in a rich lemony broth. Fresh lemon is the star of this soup, enhancing the other ingredients. This recipe is inspired by Greek avgolemono soup, but it doesn't require tahini, almond butter, or cashew cream to thicken it. The orzo cooked in vegetable broth adds its own creaminess.
Ingredients:
- Orzo (100% durum wheat semolina or gluten-free)
- Fresh baby spinach
- Chickpeas
- Carrots
- Celery
- Onion
- Dill
- Lemon
- Olive oil
- Vegetable broth
- Salt and pepper
Instructions:
- Pour olive oil into a 4-quart or larger soup pot and place over medium heat.
- Add onions and sauté for 3-5 minutes until soft and translucent, stirring occasionally to prevent burning.
- Add garlic, carrots, and celery. Continue cooking for about 5 minutes, stirring frequently to prevent browning.
- Pour in the vegetable broth and increase the heat to bring to a rolling boil.
- Stir in the orzo and chickpeas (drained and rinsed).
- Reduce heat to a low, gentle boil and cook for 8-10 minutes, or until the orzo is tender but not mushy (al dente), stirring frequently to prevent sticking.
- Remove from the stove and stir in the lemon juice, dill, salt, and pepper.
- Add the spinach just before serving.
Tips:
- For oil-free cooking, replace the olive oil with water.
- Add spinach just before serving to prevent it from becoming mushy.
- Serve with toasty garlic bread.
FAQs:
- What is orzo? Orzo is a type of pasta shaped like a large grain of rice.
- Can I use other pasta? Yes, substitute with ditalini, small shells, or broken spaghetti. Adjust cooking time accordingly.
- Is this soup gluten-free? No, unless you use gluten-free orzo.
- Why rinse chickpeas? To remove excess starch and sodium.
- How long does it keep? Up to three days in the refrigerator.
- Can I freeze it? Yes, for up to 2-3 months.
Mediterranean Vegetable Soup
This easy homemade vegetable soup is a Mediterranean diet staple. It is loaded with zucchini, carrots, mushrooms, chickpeas, and fresh herbs.
Ingredients:
- Extra virgin olive oil
- Onion
- Carrots
- Celery
- Garlic
- Italian seasoning
- Vegetable broth (or bouillon powder dissolved in water)
- Diced tomatoes
- White beans (or chickpeas, kidney beans, or lentils)
- Cauliflower florets
- Potatoes
- Green beans
- Spinach, kale, or Swiss chard (optional)
- Parmesan cheese (optional)
- Salt and pepper
- Red pepper flakes (optional)
- Fresh parsley
- Lime
- Turmeric
- Coriander
- Paprika
Instructions:
- Heat the olive oil in a large pot over medium heat.
- Add the onion, carrots, celery, garlic, and Italian herbs. Sauté for about 5 minutes until the vegetables soften and smell fragrant. Add a splash of water if needed to prevent sticking.
- Pour in the vegetable broth, then add the diced tomatoes, white beans, cauliflower, potatoes, and green beans. Season with salt and pepper.
- Bring to a gentle simmer and cook for 15 minutes, stirring occasionally, until the vegetables are tender.
- Stir in fresh lemon juice and adjust seasoning as needed.
- Add greens like spinach, kale, or Swiss chard at the end and cook until wilted.
- Serve hot with crusty bread and a sprinkle of parmesan, if desired.
Tips:
- Don’t rush the base: Sauté the onion, carrot, celery, and garlic slowly.
- Boost flavor with bouillon powder dissolved in water.
- Add greens at the end.
FAQs:
- Can I use frozen vegetables? Yes, frozen cauliflower, potatoes, and green beans work well.
- How can I make it more filling? Add cooked whole grains like barley, farro, or brown rice, or 1/2 cup orzo.
- Can I use a different type of bean? Yes, chickpeas, kidney beans, or lentils are great swaps.
- How long does it keep in the fridge? Up to 4 days.
- Is this soup freezer-friendly? Yes, for up to 3 months.
- Can I make it in a slow cooker or Instant Pot? Yes, adjust the cooking time depending on your appliance.
Mediterranean Chickpea Soup
This warming and protein-packed chickpea soup comes together in less than 30 minutes.
Ingredients:
- Olive oil
- Onion
- Carrot
- Celery
- Garlic
- Paprika
- Oregano
- Thyme
- Chickpeas
- Tomatoes
- Broth (vegetable or chicken)
- Bay leaves
- Flour
- Spinach
- Lemon juice
- Salt and pepper
- Red pepper flakes (optional)
- Parmesan cheese (optional)
Instructions:
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the diced onion, carrot, and celery. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
- Stir in the garlic, paprika, oregano, and thyme. Cook until fragrant, about 1 minute.
- Add the chickpeas, tomatoes, broth, salt, pepper, and bay leaves. Raise the heat and bring the mixture to a boil, then cover the pot, reduce the heat and simmer for 20 minutes.
- Remove the bay leaves.
- Add the flour and ¼ cup of cold water to a jar with a lid, shake until emulsified, and stir in the soup.
- Next, add the fresh spinach, a handful at a time, and stir until wilted (if using frozen, increase the cooking time accordingly).
- Turn the heat off. Finish with lemon juice, then taste and season with more salt, pepper, and lemon juice until the flavors sing.
- Divide into bowls, drizzle with extra virgin olive oil and a pinch of red pepper flakes if you like, and add grated parmesan cheese if you don't want to keep it vegan. Serve with crusty bread.
Tips:
- Adjust seasoning at the end, especially if using a salty broth.
Variations:
- Swap beans for chickpeas.
- Swap your veggies. Feel free to throw chopped kale or chard instead of spinach in this soup or any other vegetables lurking in your fridge.
Heart-Healthy Mediterranean Vegetable Lentil Soup
This soup is packed with vegetables, lentils, and fiber.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Ingredients:
- Olive oil
- Onions
- Garlic
- Celery
- Carrots
- Parsnips
- Pesto
- Spices
- Stock (vegetable or bone broth)
- Tomatoes
- Lentils
- Peas
- Kale (or other greens)
- Cauliflower florets
- Salt and pepper
Instructions:
- Heat the oil in a stockpot over medium-high heat.
- Sauté the onions, garlic, celery, carrots, and parsnips for about 10 minutes or until they start to turn golden.
- Add the pesto and spices and stir to combine.
- Add the stock and tomatoes. Turn the heat up to high and bring the soup to a boil.
- Add the lentils, peas, and kale or other greens if using. Let the soup come back to a boil, and then reduce the heat to low. Cover, and let simmer for about 40 minutes.
- Add the cauliflower florets, pepper, and salt to taste.
Other Mediterranean Soup Recipes
- Greek White Bean Soup (Fasolada): Made with white beans, olive oil, bay leaves, and orange slices.
- Zucchini Basil Soup with Lemon: A fresh and flavorful soup perfect for using abundant zucchini.
- Lentil Soup: A simple and healthy soup flavored with garlic, orange slices, onion, tomato paste, and bay leaf.
- Chicken Soup with White Wine and Leeks: A comforting soup with a unique citrus flavor.
- Italian Meatball Soup: Grass-fed meatballs in a bone broth infused with tomato paste, basil, thyme, and parsley.
- Magiritsa: A traditional Greek Easter lamb soup with avgolemono (egg-lemon) broth, dill, and romaine lettuce.
- Tuscan White Bean Soup with Sausage and Kale: A hearty soup with fiber, vitamins, protein, and healthy fats.
Tips for a Heart-Healthy Diet
- Know your cholesterol, blood pressure, and glucose numbers.
- Eat more cholesterol-lowering foods like legumes, barley, oats, nuts, seeds, apples, pears, avocados, and broccoli.
- Be physically active with 150 minutes of cardio exercise and 2-3 strength training sessions each week.
- Ask your doctor about supplements to support heart health, such as plant sterols and omega-3 fish oil.
- Eat a whole foods, Mediterranean-style diet and cook at home.
Read also: Delicious Mediterranean Recipes
Read also: Mediterranean Diet, Instant Pot Style
tags: #mediterranean #diet #vegetable #soup #recipe