Mediterranean Vegetable Soup

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!

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!

Why I Love This Mediterranean Vegetable Soup

  • Lynne’s mum introduced it to me and because it makes so much (about 8 portions) there’s plenty to go into the freezer for meal prep for the week(s) ahead.
  • Everything just gets chopped up and goes into the same pot, cooked together. There is no need for any sautéing.
  • It is so tasty! By using a classic combination of Mediterranean vegetables you get that tomato taste of a classic Mediterranean vegetable soup but so much richer.
  • Because it’s so low in calories (100 per serving) but filling and nutritious, it’s the soup I ate the most of when I was getting myself properly in shape back when I discovered the 80/20 rule.
  • I know this soup will help you too, if you’re just beginning your weight loss journey and embracing a new healthy lifestyle.

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!

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.

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!

You know folks, sometimes I’m surprised by the power of good food in the way it can suddenly change your whole outlook on the particular time or day you’re at.

Half an hour ago I was looking out of the window here in Glasgow at the grey and rainy day, on this Easter weekend, longing for just a little bit of spring sunshine appearing.

Now, as I sit here typing up this delicious Mediterranean vegetable soup recipe, having just had a bowl, 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. 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. Oh and here’s hoping for some signs of spring here this coming weekend. Hope you have a good one!

What kind of foods change your mood outlook suddenly?

4 from 1 vote
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
Mediterranean Vegetable Soup
Prep Time
25 mins
Cook Time
45 mins
Total Time
1 hrs 10 mins
 
This Mediterranean vegetable soup is just 100 calories per serving and at the same time it's full of flavour and extremely filling.
Course: Lunch
Servings: 8
Calories: 101 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 2 x 400g tins 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
Instructions
  1. Place all the ingredients into a large soup pan and cover.
  2. Bring the soup to the boil and then turn down to simmer for about 20 minutes, or until all the vegetables are tender.
  3. Puree the soup in a blender. Or, for a chunky soup puree half of the quantity
  4. Serve topped with the wholemeal croutons.

Nutrition Facts
Mediterranean Vegetable Soup
Amount Per Serving
Calories 101 Calories from Fat 8
% Daily Value*
Total Fat 0.9g 1%
Saturated Fat 0.2g 1%
Sodium 119.9mg 5%
Total Carbohydrates 21.9g 7%
Dietary Fiber 5.2g 21%
Sugars 10.5g
Protein 3.6g 7%
Vitamin A 81%
Vitamin C 56%
Calcium 8%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.

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!

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And thanks Amanda Thursday’s thinking out loud!

Comments

  1. 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!
    Susie @ Suzlyfe recently posted…Running Advice: Run the Race You Trained For (Running Coaches Corner)My Profile

    • neil@neilshealthymeals.com says:

      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! 😀

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

  3. This looks really good and I appreciate you sharing. It’s supposed to be pretty chilly the next week so I might make some!
    Hollie recently posted…The 5k: Quick and DirtyMy Profile

    • neil@neilshealthymeals.com says:

      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. 🙂

  4. This looks so comforting! I can’t believe it’s only 100 calories.
    Megan @ Skinny Fitalicious recently posted…10 Reasons Why You Are BloatedMy Profile

    • neil@neilshealthymeals.com says:

      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? 😆

  5. Creamy, leeks, and zucchini? Sounds good to me!
    Rebecca @ Strength and Sunshine recently posted…Slow Cooker Orange Sesame Broccoli ChickenMy Profile

  6. 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!
    Shashi at RunninSrilankan recently posted…Blackberry Meringue CookiesMy Profile

    • neil@neilshealthymeals.com says:

      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! 😀

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

  8. LOVEEE blending veggies all together just like this recipe and then throwing in some hunks of chicken or turkey 🙂
    GiGi Eats recently posted…Avocados Get Brownie PointsMy Profile

    • neil@neilshealthymeals.com says:

      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! 🙂

  9. 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.
    Dannii @ Hungry Healthy Happy recently posted…Comment on Slow Cooker Sweet Potato and Chickpea Curry by DanniiMy Profile

    • neil@neilshealthymeals.com says:

      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!

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