It’s soup season, so we’ve gathered 9 delicious soup recipes to get you started! Around here at Fully Mediterranean, we love soups for so many different reasons.
To start, they are packed with flavor thanks to the layered ingredients. Soups can also be super nutritious. Incorporating heartier greens, legumes, and seasonal veggies is a simple way to boost the nutritional value of the recipe.
Because soups are such nutrition and flavor powerhouses, we wanted to take the time to share our favorite Mediterranean soup recipes so you can enjoy soup all season long!
Key Elements of Soup Recipes for the Mediterranean Diet
You may be wondering, what makes a soup recipe fit into the Mediterranean diet? You may even want to know about specific ingredients. For example, is chicken broth okay on the Mediterranean diet?
The Mediterranean diet emphasizes a healthy pattern of eating, rather than specific ingredients, so of course chicken broth is ok! The key is to focus on lean proteins, fruits, vegetables, and whole grains.
Common Ingredients
Here is a list of common ingredients in Mediterranean soups:
- Lean proteins: Chicken and turkey are both great low-fat proteins.
- Seafood: Another lean protein that works great in hot and cold soups.
- Whole grains: Farro, barley, or whole wheat pasta would be perfect in soup.
- Beans and Legumes: Whether you like black beans, white beans, red beans, or chickpeas, put them in your next soup for a tasty boost.
- Soup-friendly vegetables: Pretty much any vegetable can be soup-friendly, but we love butternut squash, kale, sweet potatoes, spinach, and carrot to boost our soups.
- Olive oil: Sautee your onion, garlic, and spices in olive oil to add healthy fats to your soup.
To make your soup more Mediterranean, try adding one of these ingredients to your favorite recipe or substituting a common ingredient like pasta for a more nutrient-dense option.
Is Soup a Complete Meal?
This depends on the soup! If the soup contains a vegetable, a whole grain, and a source of protein, it can be a complete meal if the portion size is large enough. Generally, one cup is considered a serving of soup, but if you’re making soup your entree, you’ll probably need more. Try to listen to your body and eat until you’re satisfied, but not uncomfortable.
If your soup is made of only vegetables, or just vegetables and grains, then consider pairing the soup with some protein and/or other sides to make a more balanced meal. For example, a soup like our delicious Butternut Squash and Apple soup would pair perfectly with grilled chicken breast and whole grain toast. Our Easy Three Bean Chili would be perfectly complemented by brown rice or whole-grain tortilla chips.
Mediterranean Diet Soup Recipes
When you’re in the mood for a dietitian-approved soup, try making one of these delicious Mediterranean soup recipes!
1. Easy Three Bean Chili
This quick and easy recipe is loaded with legumes! Beans and other legumes are rich in fiber and have plenty of plant-based protein, making this a delicious meatless option. It also contains plenty of herbs and spices, which can act as antioxidants and boost your immune system. This meal is an all-around win!
Quick & Easy Three Bean Chili
2. Butternut Squash and Apple Soup
This recipe will forever remind us of the fall season. Apples and butternut squash are quintessential fall foods that pair so nicely together in this soup, while also adding a ton of nutrients to your bowl.
One cup of butternut squash has 86-106% of your daily needs of Vitamin A, as well as about 32-40% of your daily needs of Vitamin C! Both vitamins A and C work together to keep our immune systems strong – a must during cold and flu season.
Butternut Squash and Apple Soup
3. Autumn Minestrone Soup
With whole grains, a hearty serving of fiber-rich vegetables, and plant protein from white beans, this soup is the perfect winter entree. We swapped the pasta for a tasty whole grain to boost the nutrient content and make the soup even more hearty.
Autumn Minestrone Soup
4. Pumpkin Curry Soup
Pumpkin is a great source of potassium and beta-carotene, a plant compound that acts as a powerful antioxidant within our bodies. Antioxidants prevent free radical damage within the body, which in turn reduces inflammation and the risk of diseases like cancer and heart disease.
Pumpkin Curry Soup
5. Old Fashioned Chicken Chili
Chili is a great place to add plenty of veggies to soup! This recipe contains tomatoes and red bell peppers. Red bell peppers are a great source of immune-boosting vitamin C since they have more than 2x the amount of Vitamin C as an orange!
Old-Fashioned Chicken Chili
6. Carrot Ginger Soup
We seem to always have extra carrots on hand and this carrot ginger soup is the perfect way to use them up! In addition to being full of fall flavor, this soup is also packed with nutrients. Carrots contain vitamin A, an antioxidant that supports healthy vision. Even though they aren’t a bright color, white vegetables like garlic and onions are also rich in antioxidants!
7. Thai Green Curry Chicken Soup
An exciting twist on chicken noodle soup, this recipe is filled with tasty aromatics like garlic, ginger, and cilantro, making it a perfect choice if you’re feeling under the weather. This soup is a low-effort way to make a comforting and colorful meal, just what you need on a gray winter day!
Thai Green Curry Chicken Soup
8. Sweet Potato Black Bean Chili
Sweet potatoes are abundant in the fall and winter, so use this chance to add a new layer of flavor to your chili! Sweet potatoes are a great source of fiber and vitamin A, so they’re a great way to boost your chili’s nutritional value too.
9. Refreshing Summer Gazpacho
This tasty summer soup is filled with vegetables, so it has plenty of fiber. It would pair perfectly with chilled shrimp to boost the protein and micronutrients, but is a light and refreshing summer meal all on its own!
Refreshing Summer Gazpacho
Want more Mediterranean Diet Resources?
Whether you’re interested in meals, snacks, or general healthy eating, we’ve got resources to help! Here are a few places to get inspiration and learn more about the Mediterranean diet!
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