Mediterranean Diet Soup Recipes

Boost Your Immunity with These Must-Try Mediterranean Diet Recipes

Hello, fellow soup enthusiasts! Today, we're visiting the deliciously warm world of the Mediterranean Diet, where every spoonful is a blend of flavor and immune-boosting goodness. Now, you may be thinking: "Soup again?" But hold onto your ladles, because we're about to spice up your weekly meal plan with soups that are anything but ordinary.

Before we go into the recipes, here are the immune-boosting heroes from the Mediterranean pantry:

  1. Garlic: This little bulb packs a punch not just in flavor but also in fighting off those pesky germs.
  2. Spinach: This leafy green is a vitamin C powerhouse.
  3. Almonds: These nuts are not just for snacking; they're vitamin E goldmines.
  4. Tomatoes: They add wonderful color and flavor to anything, but they're also full of vitamin C and lycopene.
  5. Chickpeas: These tiny but mighty legumes are the unsung heroes of zinc.

Armed with these ingredients, let’s get to the heart (and stomach) of the matter – the soups!

Alright, let's get to the heart of this culinary adventure – the soups!

1. Garlic Spinach Lentil Soup

Ingredients:

  • 1 tbsp olive oil
  • 4 cloves garlic, minced
  • 1 onion, chopped
  • 2 carrots, diced
  • 1 cup lentils, rinsed
  • 4 cups vegetable broth (don't have broth or time to make one? just use water instead)
  • 2 cups water
  • 3 cups fresh spinach
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric 
  • Salt and pepper, to taste

Instructions:

  1. In a large pot, heat the olive oil over medium heat. Add garlic and onion, and sauté until soft.
  2. Add the carrots and cook for 5 minutes.
  3. Add lentils, vegetable broth, water, and spices. Bring to a boil, then simmer until lentils are tender.
  4. Stir in the spinach leaves and cook until wilted. 

2. Roasted Tomato and Almond Soup

Ingredients:

  • 6 large tomatoes, quartered
  • 3 tbsp olive oil
  • 4 cloves garlic, minced
  • 1 onion, chopped
  • 1/2 cup almonds, blanched
  • 2 cups vegetable broth (don't have broth or time to make one? just use water instead)
  • 1/4 teaspoon turmeric
  • 1 teaspoon paprika
  • Salt and pepper, to taste

Instructions:

  1. Preheat oven to 400°F (200°C). Toss tomatoes in 1 tbsp olive oil and roast until soft.
  2. In a pot, sauté garlic and onion in 2 tbsp olive oil.
  3. Add roasted tomatoes, almonds, and broth/water. Add salt, pepper, turmeric and paprika. Simmer for 15 minutes.
  4. Before blending, allow the mixture to cool slightly. When blending hot liquids, fill the blender only halfway to prevent pressure build-up, which can cause spills. Always start at a low speed and hold the lid down firmly with a kitchen towel for extra safety. Blend until smooth, then return to the pot to reheat if needed.

3. Chickpea and Vegetable Minestrone

Ingredients:

  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 zucchini, diced
  • 4 cloves garlic, minced
  • 1 can chickpeas, drained
  • 1 can diced tomatoes
  • 4 cups vegetable broth (don't have broth or time to make one? just use water instead)
  • 1/3 cup parsley, chopped
  • 1 cup pasta
  • Salt and pepper, to taste

Instructions:

  1. In a large pot, sauté onion, carrots, celery, and garlic in olive oil until soft.
  2. Add chickpeas, zucchini, tomatoes, and broth. Bring to a boil.
  3. Season with salt and pepper. Cook for 10 minutes.
  4. Add pasta and cook until al dente.
  5. Garnish with fresh parsley

These soups aren't just about tantalizing your taste buds; they're about giving your immune system the boost it needs, especially during the colder months. So, as you plan with your favorite meal planner, think of these recipes as your delicious defense against the sniffles. And hey, if all else fails, at least you had some amazing soup, right? Here’s to staying warm and healthy!