The Mediterranean diet is celebrated for its emphasis on fresh, wholesome ingredients that are both delicious and nutritious. For those with busy lifestyles, finding time to prepare healthy meals can be challenging. Here are eight quick and easy 10-minute Mediterranean diet soups that are perfect for busy people, offering a taste of the Mediterranean while fitting into a hectic schedule.
Tomato and Basil Soup
Tomato and basil soup is a quintessential Mediterranean dish that is both simple and flavorful. Start by sautéing minced garlic in a pot with olive oil until fragrant. Add a can of diced tomatoes, a handful of fresh basil leaves, and a cup of vegetable broth. Bring the mixture to a boil, then reduce the heat and let it simmer for a few minutes. Use an immersion blender to puree the soup until smooth. Season with salt, pepper, and a drizzle of olive oil before serving.
Chickpea and Spinach Soup
This hearty soup is packed with protein and fiber, making it a nutritious option for a quick meal. Begin by sautéing chopped onions and garlic in olive oil. Add a can of drained chickpeas, a handful of fresh spinach, and two cups of vegetable broth. Bring to a boil, then let it simmer for a few minutes. Season with cumin, salt, and pepper. For added flavor, squeeze in some fresh lemon juice before serving.
Greek Lemon Chicken Soup (Avgolemono)
A speedy version of the traditional Greek soup, this dish is both creamy and tangy. In a pot, bring chicken broth to a simmer. Add pre-cooked shredded chicken and cooked rice. In a separate bowl, whisk together eggs and lemon juice. Gradually add a ladle of the hot broth to the egg mixture, whisking constantly to temper the eggs. Slowly pour the egg mixture back into the pot, stirring continuously until the soup thickens. Season with salt and pepper, and garnish with fresh dill.
Lentil and Vegetable Soup
Lentils are a staple in Mediterranean cuisine, and this soup is both filling and nutritious. Sauté chopped onions, carrots, and celery in olive oil until softened. Add a can of lentils (rinsed and drained), a can of diced tomatoes, and two cups of vegetable broth. Season with cumin, coriander, salt, and pepper. Bring to a boil, then let it simmer for a few minutes. Garnish with fresh parsley before serving.
Red Pepper and Tomato Soup
This vibrant soup is bursting with flavor and color. Start by sautéing chopped onions and garlic in olive oil. Add a jar of roasted red peppers (drained and chopped), a can of diced tomatoes, and two cups of vegetable broth. Bring to a boil, then let it simmer for a few minutes. Use an immersion blender to puree the soup until smooth. Season with smoked paprika, salt, and pepper. Serve with a drizzle of olive oil and a sprinkle of fresh basil.
White Bean and Kale Soup
This soup is both hearty and nutritious, perfect for a quick lunch or dinner. Sauté chopped onions and garlic in olive oil. Add a can of white beans (rinsed and drained), a handful of chopped kale, and two cups of vegetable broth. Bring to a boil, then let it simmer for a few minutes. Season with rosemary, thyme, salt, and pepper. For added flavor, squeeze in some fresh lemon juice before serving.
Mediterranean Gazpacho
Gazpacho is a cold soup that is perfect for hot days. Blend together chopped cucumbers, tomatoes, bell peppers, garlic, and onions with a splash of vinegar and olive oil. Add salt and pepper to taste. Chill the soup in the refrigerator for at least an hour before serving. Garnish with chopped herbs like parsley or cilantro for added freshness.
Seafood Soup
This quick seafood soup is both flavorful and protein-rich. Sauté chopped onions and garlic in olive oil. Add a can of diced tomatoes, a mix of pre-cooked seafood (like shrimp and mussels), and two cups of fish broth. Bring to a boil, then let it simmer for a few minutes. Season with salt, pepper, and a pinch of saffron. Garnish with fresh parsley before serving.
