5 Mediterranean Soup Recipes (Mediterranean Diet Recipes!)
Recipes in this Video
Originating from Italian kitchens, Pastina Soup is a comforting dish often served to children and the sick. It embodies the Italian philosophy of using simple, wholesome ingredients to create nourishing meals. Today, variations exist globally, with many families adapting the recipe to include local ingredients or personal touches.
Ingredients
- ●pastina
- ●chicken broth
- ●carrots
- ●celery
- ●onion
- ●garlic
- ●olive oil
- ●parsley
- ●parmesan cheese
- ●salt
- ●black pepper
- ●lemon juice
Instructions
- 1Heat olive oil in a large pot over medium heat until shimmering.
- 2Add diced onion, carrots, and celery; sauté until softened, about 5 minutes.
- 3Stir in minced garlic and cook for 1 minute until fragrant.
- 4Pour in chicken broth and bring to a boil.
- 5Add pastina and cook according to package instructions, usually 3-5 minutes.
- 6Season with salt and black pepper to taste.
- 7Remove from heat and stir in chopped parsley and lemon juice.
- 8Serve hot, garnished with grated parmesan cheese.
Ingredient Alternatives
chicken broth
Healthier: vegetable broth
Cheaper: water + bouillon cubes
Vegetable broth is lower in calories and suitable for vegetarians.
pastina
Healthier: quinoa
Cheaper: small pasta shapes
Quinoa is a healthier grain option, while small pasta is often more affordable.
parmesan cheese
Healthier: nutritional yeast
Cheaper: grated pecorino
Nutritional yeast provides a cheesy flavor with fewer calories.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil offers health benefits while being versatile.
Techniques
Equipment
Also Known As
Ingredients
- ●1 lb chicken breast, diced
- ●1 tbsp olive oil
- ●1 medium onion, chopped
- ●2 cloves garlic, minced
- ●1 tsp fresh ginger, grated
- ●1 tsp turmeric powder
- ●1/2 tsp black pepper
- ●4 cups chicken broth
- ●1 cup carrots, sliced
- ●1 cup celery, sliced
- ●1 lemon, juiced
- ●Salt to taste
- ●Fresh parsley for garnish
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add chopped onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and grated ginger, cooking for another minute until fragrant.
- 4Add diced chicken breast to the pot and cook until browned on all sides, about 5-7 minutes.
- 5Sprinkle turmeric powder and black pepper over the chicken, stirring to coat evenly.
- 6Pour in the chicken broth and bring to a boil.
- 7Add sliced carrots and celery, then reduce heat and let simmer for 20 minutes.
- 8Stir in lemon juice and season with salt to taste.
- 9Remove from heat and let cool slightly before serving.
- 10Garnish with fresh parsley before serving.
Equipment
Originating from Turkey, Mercimek Çorbası is a staple comfort food, often served during cold months or as a starter in family meals. This nourishing soup highlights the simplicity of lentils, often enjoyed with a squeeze of lemon and crusty bread. In modern times, it has gained popularity beyond Turkey, with variations appearing in Middle Eastern and Mediterranean cuisines, showcasing the universal appeal of hearty lentil dishes.
Ingredients
- ●red lentils
- ●onion
- ●carrot
- ●potato
- ●garlic
- ●tomato paste
- ●vegetable broth
- ●olive oil
- ●cumin
- ●paprika
- ●salt
- ●black pepper
- ●lemon juice
- ●fresh parsley
Instructions
- 1Rinse red lentils under cold water until the water runs clear.
- 2Heat olive oil in a large pot over medium heat until shimmering.
- 3Add chopped onion and sauté until translucent, about 5 minutes.
- 4Stir in diced carrot and potato, cooking for another 3-4 minutes.
- 5Add minced garlic and cook until fragrant, about 1 minute.
- 6Mix in tomato paste, cumin, and paprika, stirring for 1-2 minutes.
- 7Pour in vegetable broth and bring to a boil.
- 8Add rinsed lentils, reduce heat, and simmer for 20-25 minutes until lentils are soft.
- 9Blend the soup until smooth using an immersion blender or regular blender.
- 10Season with salt, black pepper, and lemon juice to taste.
- 11Garnish with chopped fresh parsley before serving.
Ingredient Alternatives
red lentils
Healthier: green lentils
Cheaper: split peas
Green lentils are often more affordable and have a similar texture.
vegetable broth
Healthier: water
Cheaper: chicken broth
Using water reduces sodium and cost while still providing flavor.
olive oil
Healthier: avocado oil
Cheaper: sunflower oil
Sunflower oil is less expensive and has a neutral flavor.
fresh parsley
Healthier: spinach
Cheaper: dried herbs
Spinach adds nutrients and can be more accessible.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup dried chickpeas
- ●4 cups vegetable broth
- ●1 medium onion, chopped
- ●2 cloves garlic, minced
- ●1 carrot, diced
- ●1 celery stalk, diced
- ●1 can (14 oz) diced tomatoes
- ●1 tsp ground cumin
- ●1 tsp smoked paprika
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●2 cups fresh spinach
- ●2 tbsp olive oil
- ●1 tbsp lemon juice
- ●Fresh parsley for garnish
Instructions
- 1Soak the dried chickpeas in water overnight, then drain.
- 2In a large pot, heat olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté until the vegetables are softened, about 5-7 minutes.
- 3Add the soaked chickpeas, vegetable broth, diced tomatoes, cumin, smoked paprika, salt, and black pepper to the pot. Bring to a boil.
- 4Reduce the heat to low and let the soup simmer for about 1 hour, or until the chickpeas are tender.
- 5Stir in the fresh spinach and lemon juice, cooking for an additional 5 minutes until the spinach is wilted.
- 6Taste and adjust seasoning if necessary.
- 7Serve hot, garnished with fresh parsley.
Equipment
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