17 Vegetarian Soups Perfect for the Mediterranean Diet
Cozy up with a warm bowl of these healthy vegetarian soups. These recipes are packed with legumes, whole grains and vegetables, all of which are nutritious staples of the Mediterranean diet. Whether it’s Mediterranean Cabbage Soup or Ravioli & Vegetable Soup, these recipes are satisfying and delicious.
Slow-Cooker Mediterranean Stew
This Mediterranean stew is a healthy dinner chock-full of vegetables and hearty chickpeas. A drizzle of olive oil to finish carries the flavors of this easy vegan crock-pot stew. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. Any way you vary it, this stew is sure to go into heavy rotation when you are looking for healthy crock-pot recipes.
Baked Vegetable Soup
Originally prepared in the wood-burning hearths of Italian homes, this peasant-style healthy vegetable soup recipe is simple to make in a modern oven. Brimming with artichokes, mushrooms, zucchini and leeks, this easy soup heats up the house as it becomes the perfect warming meal.
Mediterranean Cabbage Soup
This vegan soup recipe is surprisingly easy to make. The flavorful broth is spiked with garlic, tomatoes and a hint of coriander. Just slice and dice your cabbage and fennel and you'll be enjoying this quick healthy soup in no time.
Ravioli & Vegetable Soup
Fresh or frozen ravioli cook in minutes and turn this light vegetable soup into a main course. Look for whole-wheat or whole-grain ravioli in the refrigerated or frozen section of the supermarket. Tortellini can be used instead of ravioli as well. Recipe by Nancy Baggett for EatingWell.
Rustic Parsley & Orzo Soup with Walnuts
This soup recipe is based on a traditional pasta dish that consists of lots of parsley, garlic, chopped walnuts, hot chile and olive oil, all fried up and tossed with pasta. We amped up the greens, made the pasta a nutritious supporting player and turned the recipe into a soup. It's best served immediately, because the orzo will absorb liquid as the soup is held. Thin any leftover soup with more vegetable broth, if desired.
Vegan Mediterranean Lentil Soup
This vegan Mediterranean lentil soup is packed with fresh ingredients and plenty of lentils that deliver a healthy dose of fiber in each bite. This vegan soup is the perfect cold-weather lunch or healthy dinner the whole family will love.
Vegan Gnocchi Soup
This Italian-inspired vegetable-packed soup features flavorful herbs, mushrooms, kale and tomatoes. Shelf-stable potato gnocchi are vegan, but if you want to make this soup gluten-free or lower in carbs, try cauliflower gnocchi instead.
Ribollita, a traditional hearty Tuscan soup, typically uses day-old bread to add body and thicken the broth. This ribollita recipe uses a bean mash, which keeps the soup gluten-free and adds fiber. Garnish with extra-virgin olive oil or pepper and grated Parmesan.
Spicy Vegetable Soup
Fresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean. Alternatively, pesto adds a nutty richness to the soup.
Very Green Lentil Soup
Lentils seem to go well with just about anything, and here they play well with a collection of greens and some cumin and coriander to add a gentle spicy note to this soup recipe. The result is a hearty winter soup with layers of flavor. Both French green lentils (available in natural-foods stores and specialty markets) and more commonly available brown lentils are delicious in this soup. The French green lentils hold their shape better when cooked, while brown lentils will start to break down a bit.
Bean & Barley Soup
This hearty bean and barley soup tastes like it has simmered for hours, but actually it's quite quick to throw together. Plus this recipe for healthy bean and barley soup freezes beautifully. If you have cooked barley on hand, omit the quick-cooking barley and stir in 1 1/2 cups cooked barley along with the broth in Step 2.
This version of the Italian classic soup Minestrone is packed with leeks, potatoes, beans, zucchini, spinach and orzo, making it perfect for a hearty lunch or supper on a cold winter's night. To make a vegetarian version use vegetable rather than chicken broth. Top each bowl with freshly grated Parmigiano-Reggiano for a zesty burst of flavor.
Savory Bean Spinach Soup
Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal.
Tortellini & Zucchini Soup
Everyone knows tortellini make a quick weeknight pasta dinner--but they also add substance that turns this quick, colorful vegetable soup into a meal. One caveat: Read the label carefully; avoid pasta products made with hydrogenated oils or unnecessary preservatives. Enjoy this soup with a slice of multigrain baguette and a spinach salad.
White Bean Soup (Fassoulatha)
A simple, rich stew of white beans. Serve with Mediterranean Tuna Panini.
Vegetable Barley Soup
This warming vegetable barley soup uses easy-to-find produce and frozen veggies, making prep simple and easy. It makes plenty to feed a hungry family, plus it freezes beautifully so leftovers can be enjoyed again and again.
Spring Vegetable Stew
This rich, satisfying vegetable stew celebrates the first vegetables of spring--artichokes, leeks, carrots and peas. For a truly indulgent flair, omit the butter at the end and drizzle each serving with a little truffle oil.