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    Home » Recipes » Lunch » Soup

    Mediterranean Vegetable Soup

    Published: Mar 31, 2016 · Updated: Oct 13, 2020 by Neil 18 Comments

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    Two bowls of Mediterranean vegetable soup one in front of the other served with croutons. Soup spoons in them and they're ready to eat.
    A bowl of Mediterranean vegetable soup garnished with croutons. Pin title text overlay at top.
    This Mediterranean vegetable soup is just 100 calories per serving and at the same time it's full of flavour and extremely filling. If you’re feeling that you’ve over indulged a little recently, then this healthy soup is a great aid to weight loss and will help you get right back in shape again! #neilshealthymeals #recipe #soup #souprecipe #vegetablesoup #healthysoup #easysoup

    Mediterranean vegetable soup is delicious and easy to make. It's just 100 calories per serving and at the same time full of flavour and extremely filling!

    Two bowls of Mediterranean vegetable soup garnished with croutons.

    You know folks, good food like this Mediterranean vegetable soup has the power to change your whole outlook.

    I know that because my Mediterranean vegetable casserole has the ability to brighten up any winters evening for me.

    Just half an hour ago I was looking out of the window here in Glasgow. At a grey and rainy day.

    It's Easter weekend. It doesn't look like there will be any spring sunshine appearing here today.

    There's only one thing to do.

    A bowl of Mediterranean vegetable soup garnished with croutons and a spoon to the left side. Dishes of chopped coriander and croutons in the background.

    Have a bowl of this delicious energising "hug in a bowl" soup!

    Now that I've had a bowl of this mediterranean soup. And as I sit here typing up this delicious vegetable soup recipe, I’m struck by just how much more energized and enthusiastic I suddenly feel!

    It’s true that good healthy food changes your perception and how you feel about things and yourself.

    I put it down to the colourful array of Mediterranean vegetables and flavours mingled into one in this soup. And that enormous burst of vitamins and minerals that it brings.

    It’s a ray of Mediterranean sunshine, especially when there isn’t any outside!

    Anyway, I’m sure you’ll agree when you try this yourself. This is definitely one to add to your healthy soups recipes list.

    And if you’re feeling that you’ve over indulged a little recently, then this soup is a great aid to weight loss. It will help you get right back in shape again!

    Two bowls of Mediterranean vegetable soup garnished with croutons and spoons in. A dish of croutons to the left side and salt and pepper cellars in the background.

    Why You'll Love This Mediterranean Vegetable Soup

    • Not only is it a healthy vegetable soup recipe but it's also low cost, filling and nutritious!
    • It makes about 8 portions. There’s plenty to go into the freezer for meal prep for the week(s) ahead.
    • It's an easy soup to make. There is no need for any sautéing. Everything just gets chopped up and then cooked in the same pot.
    • It is so tasty! Based on a traditional Mediterranean soup recipe you get that tomato taste of a classic Mediterranean vegetable soup.
    • How many calories in Mediterranean vegetable soup? Just 100!
    • What's not to love about a 100 calorie soup? This is the Mediterranean diet soup I ate the most of when I was getting myself properly back in shape. It helped me lose 2 stones in weight.
    • That's why I know this soup will help you too. If you’re just beginning your weight loss journey and embracing a new 80/20 healthy lifestyle.

    Hints and Tips for How To Make Mediterranean Vegetable Soup

    • You will need your largest soup / casserole pot for this Mediterranean vegetable soup.
    • I like to puree all of the soup, once the vegetables are cooked. But if you prefer a “chunkier” soup then just puree half of the vegetables instead.
    • Allow the soup to cool first before storing it in the fridge in a covered container for a maximum 2 - 3 days.
    • This soup is easily freezable. Again allow it to cool first then freeze it in individual portion containers for convenience.

    Make This Mediterranean Vegetable Soup Recipe Your Own Way!

    You can easily change up the vegetables I use and make different variations of this recipe. 

    You'll find this soup is a perfect way to use up any leftover vegetables you might have lying about. Some suggestions might include :-

    • Sweet potatoes
    • Cabbage
    • Cauliflower
    • Broccoli
    • Celery

    Why not try some different herbs or spices? Some suggestions might include :-

    • coriander
    • turmeric
    • mixed herbs
    • Add a little mild chilli powder to spice it up a little!

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    Other Mediterranean Soup Recipes You Might Also Enjoy!

    • Tomato and courgette soup is a simple tasty and really easy to make soup. Nutritious and low cost you’ll want to add this to your quick healthy meals list, especially for lunch!
    • This vibrant red pepper tomato and kidney bean soup is really tasty! A real feel good vegan and gluten free soup. Low in calories and fat. An excellent source of fibre!
    • Simple skinny tomato soup. Low in calories, carbs, fat and cost. This soup is so full of tomato flavour it could make you reluctant to go back to ever buying tinned soup ever again!
    • Macaroni vegetable soup. This is a delicious and easy to make hearty budget soup recipe. Loaded with vegetables its comfort food at its best!

    This Mediterranean vegetable soup is so low in calories and at the same time full of flavour and extremely filling. A great aid to weight loss! Click to Tweet

    Watch the short video I made to show you how to make this delicious Mediterranean vegetable soup. It shows you how easy it really is!

    Mediterranean Vegetable Soup Recipe

    This Mediterranean soup recipe is so versatile as you can make so many different version with different vegetables and herbs!

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    This Mediterranean vegetable soup is just 100 calories per serving and at the same time it's full of flavour and extremely filling. If you’re feeling that you’ve over indulged a little recently, then this soup is a great aid to weight loss and will help you get right back in shape again!
    Print Recipe Save Recipe Saved Recipe!
    4 from 1 vote

    Mediterranean Vegetable Soup Recipe

    This Mediterranean vegetable soup is just 100 calories per serving and at the same time it's full of flavour and extremely filling.
    Prep Time25 mins
    Cook Time45 mins
    Total Time1 hr 10 mins
    Course: Lunch
    Cuisine: Mediterranean, vegetarian
    Servings: 8
    Calories: 101kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Saucepans
    • Chopping board
    • Kitchen knives
    • Peeler
    • Measuring jug
    • Wooden spoon
    • Blender

    Ingredients

    • 800 g 2 tins of chopped tomatoes
    • 8 carrots peeled and chopped
    • 4 small onions peeled and chopped
    • 4 small courgettes (zucchini) chopped
    • 1 leek chopped
    • 1 litre vegetable stock
    • 1 slice wholemeal bread toasted and cut up into small croutons
    Metric - US Customary

    Instructions

    • Place all the ingredients into a large soup pan except the croutons and cover.
    • Bring the soup to the boil and then turn down to simmer for about 20 minutes, or until all the vegetables are tender.
    • Puree the soup in a blender. Or, for a chunky soup puree half of the quantity
    • Serve topped with the wholemeal croutons.
    Prevent your screen from going dark

    Video

    Nutrition

    Calories: 101kcal | Carbohydrates: 21.9g | Protein: 3.6g | Fat: 0.9g | Saturated Fat: 0.2g | Sodium: 119.9mg | Fiber: 5.2g | Sugar: 10.5g | Vitamin A: 4050IU | Vitamin C: 46.2mg | Calcium: 80mg | Iron: 1.3mg

    Nutrition Facts
    Mediterranean Vegetable Soup
    Amount Per Serving
    Calories 101 Calories from Fat 8
    % Daily Value*
    Fat 0.9g1%
    Saturated Fat 0.2g1%
    Sodium 119.9mg5%
    Carbohydrates 21.9g7%
    Fiber 5.2g22%
    Sugar 10.5g12%
    Protein 3.6g7%
    Vitamin A 4050IU81%
    Vitamin C 46.2mg56%
    Calcium 80mg8%
    Iron 1.3mg7%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. Susie @ Suzlyfe

      March 31, 2016 at 11:46 am

      It might sound silly, but a vibrant healthy salad gets me in a good mood . Also, ceviche and raw seafood (or cooked, but I love sashimi). There is just something so refreshing about it!

      Reply
      • neil@neilshealthymeals.com

        March 31, 2016 at 2:31 pm

        Nothing silly about that at all Suz!

        I think a diet with a combination of lots of coloured fresh veggies should be on everyone's menu's. That way everyone would be in a permanent fantastic mood! 😀

        Reply
    2. Liz @ The Clean Eating Couple

      March 31, 2016 at 3:29 pm

      This looks great, Neil! I love soups that are packed with veggies 🙂

      Reply
      • neil@neilshealthymeals.com

        March 31, 2016 at 4:50 pm

        Thanks Liz! You can't beat a good veggie soup can you? 🙂

        Reply
    3. Hollie

      March 31, 2016 at 5:07 pm

      This looks really good and I appreciate you sharing. It's supposed to be pretty chilly the next week so I might make some!

      Reply
      • neil@neilshealthymeals.com

        March 31, 2016 at 8:12 pm

        I had hoped that it was getting warmer here Hollie, as we had turned the heating off, but alas it's back on again tonight!

        Still, that calls for more soup doesn't it! I hope you enjoy it as much as we do. 🙂

        Reply
    4. Megan @ Skinny Fitalicious

      March 31, 2016 at 5:53 pm

      This looks so comforting! I can't believe it's only 100 calories.

      Reply
      • neil@neilshealthymeals.com

        March 31, 2016 at 8:13 pm

        I know Megan, I actually had to key in the ingredients twice into the nutrition label I use to believe it myself!

        Well, it's 101 calories, but I don't suppose the 1 calorie makes that much difference eh? 😆

        Reply
    5. Rebecca @ Strength and Sunshine

      March 31, 2016 at 8:17 pm

      Creamy, leeks, and zucchini? Sounds good to me!

      Reply
      • neil@neilshealthymeals.com

        March 31, 2016 at 8:51 pm

        Happiness in a bowl! 😀

        Thanks Rebecca.

        Reply
    6. Shashi at RunninSrilankan

      March 31, 2016 at 10:48 pm

      You are spot on Neil - good, healthy food sure can change one's perception and attitude for the better - just the opposite of what unhealthy food does - right?
      By the way - those pureed veggies make this soup look so creamy - and delightful! Happy Thursday!

      Reply
      • neil@neilshealthymeals.com

        April 01, 2016 at 5:29 am

        Yes - spot on Shashi, I agree totally with you.

        It's what you put in that depends on what you get out, don't you think?

        Happy Thursday! (Although it's actually Friday here now. lol ) And have a great weekend too! 😀

        Reply
    7. Shannon @GirlsGotSole

      April 01, 2016 at 2:43 am

      4 stars
      This sounds and looks great! I'll have to add it to my list of things to make. Thanks for sharing!

      Reply
      • neil@neilshealthymeals.com

        April 01, 2016 at 4:32 am

        Thanks so much Shannon! Hope you enjoy!

        Reply
    8. GiGi Eats

      April 01, 2016 at 2:49 am

      LOVEEE blending veggies all together just like this recipe and then throwing in some hunks of chicken or turkey 🙂

      Reply
      • neil@neilshealthymeals.com

        April 01, 2016 at 4:34 am

        That sounds like an amazing combination GiGi. I think chunks of chicken or turkey would add a delicious "chunky" combination to this.

        Certainly a good way of using up left over chicken or turkey too! 🙂

        Reply
    9. Dannii @ Hungry Healthy Happy

      April 01, 2016 at 10:23 am

      I love how low in calories this soup is, and anything that makes use of tinned tomatoes is good with me!
      We are still very much in soup eating mode, until the weather heats up anyway.

      Reply
      • neil@neilshealthymeals.com

        April 01, 2016 at 8:56 pm

        It's amazing just how a simple tin of tomatoes or two can make such a delicious vegetable soup combo isn't it Dannii? And one that is so low in calories too!

        I agree, your weather is probably much like ours seeing as we're only just up the road from you in Glasgow. It's still pretty chilli isn't it?

        Have a great weekend!

        Reply

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