Mediterranean Vegetable Soup Recipe: Quick & Easy
The Mediterranean diet has been celebrated for centuries, originating from the culinary traditions of countries bordering the Mediterranean Sea. This diet emphasizes plant-based foods, healthy fats, and lean proteins, making vegetable soup a perfect representation of its principles. You’ll love this Mediterranean vegetable soup recipe for its vibrant flavors, nutrient-rich ingredients, and the comforting warmth it brings to your table. Not only is it delicious, but it’s also heart-healthy and may contribute to longevity, as studies have shown the benefits of the Mediterranean diet.
Why I Like It
Mediterranean diet vegetable soup is one of my favorite go-to meals because it’s the perfect combination of nourishing and flavorful. Packed with vibrant, fresh vegetables like zucchini, tomatoes, and spinach, it captures the essence of the Mediterranean lifestyle—simple, wholesome, and delicious. What I love most about this soup is how versatile it is; you can customize it with seasonal veggies, herbs like oregano and basil, or even a drizzle of olive oil for an extra boost of flavor. It’s light yet satisfying, making it a comforting dish that’s as healthy as it is delicious.
While there isn’t a singular historical origin for Mediterranean vegetable soup, its roots lie in the culinary traditions of the Mediterranean region, where fresh, seasonal vegetables are a staple in everyday cooking. This type of soup embodies the essence of Mediterranean cuisine, emphasizing simplicity, wholesome ingredients, and bold flavors derived from herbs and olive oil.
Historically, vegetable-based soups were a practical and economical way for families to use abundant produce while creating a nutritious and filling meal. Variations of vegetable soups can be traced back to ancient Greece and Rome, where legumes, grains, and local vegetables were often cooked together with herbs and water to create hearty broths. Over time, regional adaptations evolved, reflecting the diverse ingredients and traditions of Mediterranean countries like Italy, Spain, Greece, and Turkey.
The modern Mediterranean vegetable soup reflects these timeless principles of using fresh, nutrient-rich ingredients to create a dish that’s both comforting and healthful, capturing the essence of the Mediterranean diet’s enduring appeal.
Mediterranean Vegetable Soup Recipe
Servings: 6
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients:
- 3 tablespoons extra virgin olive oil
- 1 medium onion, diced
- 2 celery ribs, chopped
- 2 carrots, peeled and chopped
- 2 cloves garlic, minced
- 2 medium zucchini, diced
- 1 red bell pepper, diced
- 1 can (14.5 oz) diced tomatoes
- 1 can (15 oz) chickpeas, drained and rinsed
- 6 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon ground cumin
- Salt and freshly ground black pepper to taste
- 2 cups fresh spinach
- 1/4 cup fresh basil, chopped
- 1 tablespoon lemon juice
How To Make The Mediterranean Vegetable Soup
- Heat olive oil in a large pot over medium heat. Add onion, celery, and carrots. Cook for 5 minutes, stirring occasionally.
- Add garlic, zucchini, and bell pepper. Cook for another 3 minutes.
- Stir in diced tomatoes, chickpeas, vegetable broth, oregano, thyme, and cumin. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until vegetables are tender
- Season with salt and pepper to taste.
- Add spinach and cook for an additional 2 minutes until wilted
- Remove from heat and stir in fresh basil and lemon juice.
- Serve hot, optionally garnished with grated Parmesan cheese and a drizzle of olive oil.
The Recipe
Vegetable Soup
Ingredients
- 3 tablespoons extra virgin olive oil
- 1 medium onion diced
- 2 celery ribs chopped
- 2 carrots peeled and chopped
- 2 cloves garlic minced
- 2 medium zucchini diced
- 1 red bell pepper diced
- 1 can 14.5 oz diced tomatoes
- 1 can 15 oz chickpeas, drained and rinsed
- 6 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon ground cumin
- Salt and freshly ground black pepper to taste
- 2 cups fresh spinach
- 1/4 cup fresh basil chopped
- 1 tablespoon lemon juice
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, celery, and carrots. Cook for 5 minutes, stirring occasionally.
- Add garlic, zucchini, and bell pepper. Cook for another 3 minutes.
- Stir in diced tomatoes, chickpeas, vegetable broth, oregano, thyme, and cumin. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until vegetables are tender
- Season with salt and pepper to taste.
- Add spinach and cook for an additional 2 minutes until wilted
- Remove from heat and stir in fresh basil and lemon juice.
- Serve hot, optionally garnished with grated Parmesan cheese and a drizzle of olive oil.
Nutritional Information (per serving):
- Calories: 200
- Fats: 7.8g
- Protein: 10g
- Total Carbs: 28g
- Net Carbs: 18g (Total Carbs – Fiber)
- Fiber: 10g
This Mediterranean vegetable soup is not only delicious but also packed with nutrients. It’s low in calories yet high in fiber and protein, making it a satisfying and healthy meal option. The combination of vegetables provides a variety of vitamins and minerals, while the olive oil adds heart-healthy fats. Enjoy this soup as part of your Mediterranean diet journey towards better health and wellbeing
