There’s something incredibly comforting about a warm bowl of soup, especially when it’s inspired by the sunny flavors of the Mediterranean.
Packed with fresh vegetables, fragrant herbs, and hearty grains or legumes, Mediterranean soups are a delicious way to enjoy healthy, wholesome meals.
Whether you’re craving a classic lentil soup, a zesty tomato-based creation, or a creamy chickpea delight, these recipes bring the vibrant tastes of the Mediterranean straight to your kitchen.
Perfect for chilly evenings or light lunches, these soups will transport your taste buds to a coastal paradise with every spoonful.
Let’s dive into some must-try recipes!
NGREDIENTS:
PASTINA SOUP:
6 cups low-sodium chicken broth
1 medium yellow onion, sliced into large pieces
2 carrots, peeled and sliced into large pieces
2 celery ribs, sliced into large pieces
1 parmesan rind (about 2-inches long)
Kosher salt
1 1/2 cup pastina or any tiny pasta, like alphabet, orzo, or acini di pepe
1/4 cup finely chopped parsley leaves, for garnish
Grated parmesan cheese, for serving
TORTELLINI SOUP
2 tablespoons extra virgin olive oil
1 yellow onion, chopped
2 large carrots, peeled and sliced into thin rounds
3 garlic cloves, chopped
1 pound Italian chicken sausage, mild or hot, casings removed
1 15-ounce can tomato sauce
4 cups low-sodium vegetable or chicken broth
2 teaspoons Italian seasoning
9 ounces cheese tortellini
3 cups packed fresh baby kale leaves or chopped kale, stems removed
1 tablespoon all-purpose flour
½ cup whole milk at room temperature
Grated Parmesan cheese, to taste (optional)
Red pepper flakes, to taste (optional)
TURMERIC LEMON CHICKEN SOUP
1 pound boneless chicken breast
1 yellow onion, quartered
4 large garlic cloves, divided (2 whole, 2 minced)
Extra virgin olive oil
2 carrots, peeled and thinly sliced into rounds
1 teaspoon coriander
1 teaspoon Aleppo Pepper
½ teaspoon ground ginger
½ teaspoon turmeric
2 cups baby spinach
¼ cup chopped fresh dill
½ cup chopped fresh parsley
Juice and zest of 2 lemons
TURKISH RED LENTIL SOUP
5 tablespoons extra virgin olive oil
1 medium yellow onion, chopped
3 garlic cloves, minced, divided
2 to 3 carrots, peeled and chopped
1 medium russet potato, peeled and small diced or chopped
Kosher salt
2 tablespoons tomato paste
6 cups low-sodium vegetable broth
2 teaspoons Aleppo pepper, divided
1 teaspoon cumin
½ teaspoon coriander
1 cup red lentils, picked over and rinsed
1 large lemon, cut into wedges
MEDITERRANEAN CHICKPEA SOUP
Extra virgin olive oil
1 small sweet potato, peeled and cut into small cubes
1 large yellow onion, chopped
2 celery stalks, chopped
2 carrots, peeled and cut into rounds
1 red bell pepper, cored and chopped
Kosher salt
3 garlic cloves, minced
1 tablespoon grated fresh ginger, more or less to your liking
2 15- ounce cans chickpeas, drained and rinsed
1 teaspoon coriander
1 teaspoon cumin
¾ teaspoon turmeric
Dash red pepper flakes, I used Aleppo pepper
1 15- ounce can crushed tomatoes
6 cups vegetable broth
Juice of 1 to 2 limes
1 cup packed chopped fresh parsley