These top 10 Mediterranean Diet soups recipes are usually a good way to start the day with a light meal that can be enjoyed by anyone who has the diet. These recipes are usually vegetarian or vegan which means they don’t contain any meat but instead focus on using different types of protein like beans or tofu.
What Is The Mediterranean Diet?
MEDITERRANEAN DIET is based on a simple principle – eat healthy to be healthy. Fundamentally, The Mediterranean diet is about eating high-quality foods, healthy portions, and supplying the body with all the important nutrients – macro and microelements and vitamins.
The Mediterranean diet not only will help you achieve dynamic weight loss, but it also gives great benefits in certain medical conditions. It is widely considered to be the most effective diet in the world, helping individuals increase their physical health, stamina, and overall weight loss.
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Why Mediterranean Diet?
The Mediterranean diet not only will help you achieve dynamic weight loss, but it will also give great benefits in certain medical conditions.
This diet rose to prominence since individuals from the Mediterranean region show a very low rate of heart disease, chronic disease, and obesity.
It is very well balanced, easy to follow, and does not require us to give up foods we love! Quite the contrary, the Mediterranean diet allows you to consume foods you love, helping to maintain the correct calories and macros intake.
Best Soups Recipes For Mediterranean Diet
Broccoli Soup
Serves 4
Ingredients
- 900 g pumpkin, peeled and seeds
- removed
- 30 mL olive oil
- 2 leeks, trimmed and sliced
- 1 garlic clove, crushed
- 1 tsp ground ginger
- 1 tsp ground cumin
- 900 mL low sodium chicken stock
- (or homemade)
- Salt and ground pepper
Method
Cut the pumpkin into chunks. Heat the oil in a large pan and add the leeks and garlic. Cool
gently until softened.
Add the ginger and cumin and cook, stirring, for a further minute. Add the pumpkin and the chicken stock and season with salt and pepper.
Bring to the boil and simmer for 30 minutes, until the pumpkin is tender.
Process the soup in a blender or food processor.
Reheat and serve in warmed individual bowls.
Per Serving
853 kJ, 6.3 g protein, 8.8 g fat (1.8 g sat fat).
Cannellini Bean Soup
Serves 4
Ingredients
- 1 tblsp olive oil
- 3 cloves garlic, finely chopped
- 1 leek, washed and sliced, or 2 sticks of celery
- 4 cups vegetable stock (or chicken stock)
- 1 large carrot, scrubbed and chopped
- 400 g can tomatoes
- 400 g can cannellini beans
- 1 tblsp chopped fresh coriander
- 1 spring onion
Method
Heat oil in a large saucepan over medium heat.
Add garlic and leeks and cook, stirring, for 2 minutes until slightly softened.
Stir in stock, and then add carrot, cannellini beans, chopped tomatoes, and coriander.
Bring to the boil, then lower heat and simmer for 30 minutes.
Remove from heat and leave to cool for 10 minutes.
Transfer into a food processor (or use a stick blender) and blend until smooth. Return to
pan and gently reheat. Garnish with chopped or sliced spring onions and serve with slices of
fresh wholemeal bread.
Per Serving
720 kJ, 10.7 g protein, 4.8 g fat (0.7 g sat fat)
Try the official Mediterranean diet plan for the next 30 days: Click Here
Kumara & Chickpea Soup
Serves 4
Ingredients
- 1 tblsp olive oil
- 1 onion, chopped
- 1 large golden kumara, diced
- 1 tblsp Moroccan spice mix
- 400 g can chopped tomatoes
- 400 g can chickpeas, drained and rinsed
- 2 cups reduced-salt chicken or vegetable stock
Method
Heat the oil in a large saucepan. Add the onion and kumara and cook for 5 minutes, until the onion has softened. Add the spice and stir well, cook for 1 minute.
Stir in the tomatoes, chickpeas, and stock. Bring to the boil and simmer for 10 minutes,
until the kumara is soft. Purée all or part of the soup, depending on whether you prefer it smooth or a little bit chunky.
Serve garnished with parsley and grainy bread.
Per Serving
825 kJ, 7.2 g protein, 7.0 g fat (1.8 g sat fat).
Kumara, Coriander & Lemongrass Soup
Serves 4
Ingredients
- 1 tblsp olive oil
- 1 onion, chopped
- 1 large floury potato peeled and cut into chunks
- 700 g (about 2) golden kumara, peeled and cut into chunks
- 2 large cloves of garlic
- 1 heaped tsp grated fresh ginger
- 1 heaped tsp ground coriander
- 1 tsp curry powder
- 1½ tblsp lemongrass, finely chopped
- 4 cups vegetable or chicken stock
- ½ tsp salt
- 1½ cups soy milk (or low-fat milk)
Method
Heat the oil in a large saucepan, add the onion and garlic and cook until soft. Mix in the spices and lemongrass then add the prepared kumara and potato.
Cover with the stock and simmer vigorously, uncovered, until the vegetables are very tender. Using a food processor or stick blender, purée the cooked vegetables with the liquid until thick, velvety, and lump-free.
Return to the saucepan, add the milk and mix well. Heat gently and adjust the seasoning to taste.
Per Serving
635 kJ, 7.7 g protein, 4.3 g fat (0.9 g sat fat)
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Moroccan Chickpea Soup
Serves 4
Ingredients
- 2 tsp olive oil
- 1 onion, finely chopped
- 1 large carrot, peeled, diced
- 2 sticks celery, trimmed, diced
- 2 cloves garlic, crushed
- 2 tsp Moroccan seasoning
- 2 x 400 g cans chickpeas, rinsed, drained
- 400 g can chopped tomatoes, no added
- salt
- 2 cups salt-reduced vegetable stock (or
- chicken stock) and 1 cup water
- Black pepper, to season
- Low-fat yogurt, to serve (optional)
- Fresh coriander leaves, to garnish
Method
Heat oil in a large heavy-based saucepan over medium heat. Add onion, carrot, and celery.
Cook, stirring, for 5 – 6 minutes or until vegetables are soft. Add garlic and seasoning. Cook for 1 minute.
Add chickpeas, tomatoes, and stock. Bring to the boil. Reduce heat to low, partially cover, and simmer for 15 minutes. Set aside to cool slightly.
Place half the soup in a blender. Blend until smooth. Return to pan with remaining soup.
Place over medium heat, season with pepper, and warm through. Ladle into bowls, top with a dollop of yogurt (if using), and garnish with coriander.
Per Serving
1070 kJ, 13 g protein, 6 g fat (1 g sat fat).
Mushroom Soup
Serves 6 – 8
Ingredients
- 2 tblsp olive oil
- 2 large white onions, peeled and sliced
- 2 stalks celery, chopped
- ½ leek, sliced
- 3 cloves garlic, chopped
- 2 tsp each fresh thyme and rosemary leaves
- ½ tsp cumin seeds
- 1 tsp brown sugar
- Finely grated zest of 1 lemon
- 500 g field (Portobello) mushrooms, sliced
- 3 cups chicken stock
- 3 cups soy milk
- Salt and pepper to taste
- Parsley, chives, and grated Parmesan to garnish
Method
Heat 1 tblsp of olive oil in a pan over medium heat and sauté the onions, celery, and leek until they have softened. Add the garlic, thyme, rosemary, cumin seeds, brown sugar, and lemon zest.
Combine well and add the remaining olive oil and half of the mushrooms. Cook the soup over low heat for 20 minutes. Add the milk a little at a time, waiting for it to simmer before adding more. Add the stock and the remaining mushrooms and simmer for 35 minutes.
Purée the soup in a blender or food processor and season to taste with salt and pepper.
Serve the soup garnished with fresh parsley, chives, and grated Parmesan and crusty wholemeal bread.
Try the official Mediterranean diet plan for the next 30 days: Click Here
Ribollita
Serves 6 – 8
Ingredients
- 2 tblsp olive oil
- 2 onions, chopped
- 2 carrots, sliced
- 4 garlic cloves, crushed
- 2 celery sticks
- 1 fennel bulb, trimmed and chopped
- 2 large zucchini, thinly sliced
- 400 g can chopped tomatoes
- 300g chopped kale or cabbage (or a bunch of spinach)
- 1 tblsp pesto
- 1 bay leaf
- 900 mL low sodium vegetable stock
- 1 x 400 g can haricot or borlotti beans, drained
- Salt and ground black pepper
Method
Heat the oil in a large saucepan. Add the onions, carrots, garlic, celery, and fennel and fry gently for 10 minutes. Add the zucchinis and fry for a further 2 minutes. Add the chopped tomatoes, pesto, stock, bay leaf, and beans, and bring to a boil.
Reduce the heat, cover, and simmer gently for 25 – 30 minutes, until the vegetables are completely tender. Add the kale/cabbage or spinach in the last 5 minutes.
Season with salt and pepper to taste.
Per Serving
849 kJ, 9.6 g protein, 9.8 g fat (1.6 g sat fat).
Simple Bean Soup
Serves 6
Ingredients
- 1 tblsp olive oil
- 2 cloves garlic, finely chopped
- 1 onion, finely chopped
- 400 g can tomatoes
- 1 tblsp tomato paste
- 3 cups reduced-salt chicken or vegetable stock
- 1 x 400 g can cannellini beans
- ½ cup brown lentils
- 2 tsp pesto (or use whatever herbs you have on hand – finely chopped) OR use homemade
- herb spread – see page 9
- 1 cup green beans (fresh or frozen)
Method
Heat oil in a large saucepan, add onion and garlic and stir until soft. Add tomatoes, stock, lentils, tomato paste, and pesto or herbs. Bring to the boil, stir, reduce heat, and simmer.
Add the drained cannellini beans and the green beans after 20 minutes and simmer for a further 10 minutes. Add more liquid – water or stock – if you need to.
Serve with chopped fresh coriander or parsley if you have it, a whole-grain roll, and a side salad.
Per Serving
720 kJ, 11.2 g protein, 4.1 g fat (0.4 g sat fat)
Slow Cooker Carrot & Pumpkin Soup
Serves 6
Ingredients
- 1 large onion, chopped
- 2 large cloves of garlic
- 2 tblsp oil
- 2 large carrots, scrubbed and
- cut in chunks
- 2 medium potatoes, scrubbed
- and cut in chunks
- 4 cups pumpkin chunks
- 3 tblsp plain flour
- 1 tsp salt
- ½ tsp mild curry powder
- 2½ tsp paprika
- ¼ tsp nutmeg
- Black pepper, ground
- 3 cups vegetable stock
- 1 cup water
- ½ cup fresh mint, chopped (optional)
Method
In a large pan heat the oil and add the onion and garlic. Cook until softened.
Add the prepared vegetables and the flour and mix as well as you can, allowing the flour to absorb the onion-flavored oil.
Put the whole lot into the slow cooker. Add the spices, salt, pepper, stock, and water and cook on high for 4 hours or low for 6 hours.
When the vegetables are tender, purée or process the soup until smooth and return to the slow cooker to keep warm.
Adjust the consistency to suit your personal taste. For a special occasion, you could add a little light sour cream and some chopped mint, or a little coconut cream and garnish with
chopped coriander.
Per Serving
590 kJ, 4.4 g protein, 5.4 g fat (1.0 g sat fat)
Spicy Pumpkin Soup
Serves 4
Ingredients
- 900 g pumpkin, peeled and seeds
- removed
- 30 mL olive oil
- 2 leeks, trimmed and sliced
- 1 garlic clove, crushed
- 1 tsp ground ginger
- 1 tsp ground cumin
- 900 mL low sodium chicken stock
- (or homemade)
- Salt and ground pepper
Method
Cut the pumpkin into chunks. Heat the oil in a large pan and add the leeks and garlic. Cook gently until softened.
Add the ginger and cumin and cook, stirring, for a further minute. Add the pumpkin and the chicken stock and season with salt and pepper.
Bring to the boil and simmer for 30 minutes, until the pumpkin is tender.
Process the soup in a blender or food processor.
Reheat and serve in warmed individual bowls.
Per Serving
853 kJ, 6.3 g protein, 8.8 g fat (1.8 g sat fat).
You Get 100+ Free Mediterranean Recipes Collection from more than 10 categories: Click Here
