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Home » Super Soups » Quick And Easy Mediterranean Vegetable Soup

Quick And Easy Mediterranean Vegetable Soup

Author: Karon Grieve Published : March 2022

Recipe Video
Mediterranean vegetable soup
Mediterraneab vegetable soup
Mediterranean Vegetable Soup

With all the fabulous flavours of the Mediterranean, this delicious Mediterranean vegetable soup is rich and aromatic with the taste of sunshine in every spoonful. Plus it’s low calorie, low in carbs and super healthy too!

Mediterranean Vegetable Soup in rustic bowl

What’s to love about this soup recipe?

  • This Mediterranean vegetable soup is super quick and easy to make, start to finish it’s all done in just half an hour.
  • Healthy – the Mediterranean diet is one of the healthiest ways of eating in the world and this amazing soup ticks all those important healthy boxes
  • Flavour, this Mediterranean veggie soup is just packed with the most amazing flavours, it’ll brighten up any day
  • Vegetarian – we are all encouraged to go veggie and this delicious soup is just perfect, it’s a meal in a bowl and crammed full of gorgeous veggie goodness

My winter vegetable soup is always such a great hit I thought it was high time I shared my Mediterranean soup recipe with you.

ingredients for Mediterranean vegetable soup

Ingredients

It’s veggies all the way with this delicious Mediterranean soup recipe. Think of all those sunshine vegetables;

Courgettes/zucchini, aubergine/eggplant, onions, celery, tomatoes, garlic, tomatoes and peppers.

This Mediterranean soup is a rainbow of colours so use all colours of peppers if you have them available. The same applies to the baby tomatoes (of course you can use full-sized tomatoes instead if you like), get colourful.

Spinach and chickpeas are the other ingredients for this delicious soup, plus vegetable stock and Mediterranean herbs.

I’ve used dried rosemary, oregano and thyme and finished my Mediterranean vegetable soup off with some fresh basil leaves.

chop all vegetables to same size with knife on board
sauteing vegetables in large pan
chopped tomatoes with bowl of chickpeas
soup in pan with ladle

Method

As I’ve said, this is a super quick recipe to make. Your Mediterranean vegetable soup will come together in half an hour.

The reason this soup is so quick to make is because you are using soft Mediterranean vegetables that cook quickly instead of the usual root veggies that take longer to soften up in a soup recipe.

Start by chopping your vegetables and try to get them all the same size, about a 1cm dice is just great.

If you cut all your vegetables the same size they will cook at roughly the same time. I do keep some of my courgette/zucchini aside and slice it into thin coins to add just at end of cooking so there is a bit of contrast in my Mediterranean soup.

Saute the onion and celery then add the garlic. After that it’s just a case of tossing in the majority of the diced veggies and your vegetable stock with the dried herbs and let it simmer for about 15 minutes.

Now half the tomatoes, chuck them into the soup along with the chickpeas and add the spinach too. If you have done some courgette/zucchini coins throw them in now too.

Give your soup another 10 minutes and it’s done.

close up of Mediterranean vegetable soup with small bowl of olives behind

How to serve this soup

I like to add some toasted almonds (or pine nuts would be great here too), a few olives and some mozzarella balls/pearls to my Mediterranean vegetable soup. These add extra taste and texture to this amazing soup and another dimension to the taste too.

You could also add some pesto or pistou to your soup when you are serving it. Some parmesan cheese would be good too.

How many does this recipe serve?

I got 6 hearty servings of Mediterranean vegetable soup from this recipe. This is a thick soup so you can add extra stock or water if you want to make it go further.

close up of bowl of soup with spoon

Storage

Your Mediterranean veggie soup will keep for up to 4 days in the fridge or freeze it for up to 6 months.

I like to freeze my soups in plastic zip lock bags and lay them on a baking tray till frozen, then they are flat and take up less space in the freezer.

larder links

Looking for more tasty vegetable soup recipes? Then check these out before you go;

Squash kale and chickpea soup

Traditional Scotch broth – vegetarian style!

Watercress and spinach soup

Roasted aubergine/eggplant soup

And here is my entire Soup Section where you’ll find lots more super soupy inspiration.

Finally, if you do try this recipe don’t forget to leave a comment/star rating below as I just love to hear from readers. Want more Larder Love? Then follow me on Instagram, Facebook, Pinterest and Twitter and sign up for my newsletter too of course.

Photos And Tips AboveMost of my recipes have step by step photos and useful tips plus videos too, see above.
Mediterranean Vegetable Soup in rustic bowl

Quick AndEasy Mediterranean Vegetable Soup

Karon Grieve
A deliciously tasty soup that is so quick and easy to make and just packed with sunshine flavours
5 from 1 vote
Print Recipe Comment Bookmark Saved! Pin Recipe
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Soup
Cuisine Mediterranean
Servings 6 people
Calories 174 kcal

Ingredients
 

  • 1 onion diced
  • 1 stick celery diced
  • 2 cloves garlic minced
  • 1 courgette zucchini
  • 1 aubergine eggplant
  • 1 red pepper diced
  • 1 green pepper diced
  • 1 yellow pepper diced
  • 1/2 tsp dried thyme
  • 1/2 tsp dried oragano
  • 1/2 tsp dried rosemary
  • 1 lt vegetable stock
  • 2 tbsp tomato puree
  • 200 g cherry tomatoes halved
  • 400 g chickpeas canned
  • 150 g spinach
  • salt and pepper
Metric – US Customary

Instructions
 

  • Saute the onion and celery for 2 minutes then add the garlic for 1 minute
  • Add the diced vegetables and stock with the herbs and simmer for 15 minutes. Keep some of the courgette/zucchini and sllice into thin coins
  • Add the halved tomatoes, spinach, courgette/zucchini cooins and chickpeas and cook for a further 10 minutes till everything is tender
  • Serve the soup with mozzarella pearls, toasted pine nuts or almonds and basil leaves. Or with pesto and parmesan

Video

Notes

This soup will keep for about 4 days in the fridge and will freeze for up to 6 months.
Add toppings of your choice when it comes to serving.
This is a super tasty, low calorie and healthy soup perfect for those following the low carb Mediterranean diet

Nutrition

Calories: 174kcalCarbohydrates: 32gProtein: 9gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 42mgPotassium: 859mgFiber: 10gSugar: 10gVitamin A: 3406IUVitamin C: 103mgCalcium: 93mgIron: 4mg
My Top Tips*Always read the full recipe first. *Assemble all your ingredients and everything you need before you start. *For baking check the size of tins I’m using as this makes a big difference to your cakes. * I use medium sized eggs unless otherwise stated. * I use extra virgin olive oil unless otherwise stated. * I use unsalted butter unless otherwise stated. * Check out My Preserving Kit!
Keyword mediterranean vegetables, soup, vegetable soup
Tried this recipe?Mention @LarderLove or tag #LarderLove

Filed Under: ALL RECIPES, Autumn/Fall, Super Soups, Vegetarian Recipes, Winter

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Comments

  1. Carole Parker says

    March 14, 2022 at 4:19 pm

    I haven’t made this soup yet, but I certainly will. What I would like to ask you is where did you buy the beautiful bowls which are full of your soup?

    Reply
    • Karon Grieve says

      March 15, 2022 at 10:42 am

      Hi Carole
      I honestly can’t remember where I got this bowl, I have a huge collection of dishes etc for photography, just tend to buy whenever I see something I like. Glad you like the soup recipe.
      K

      Reply

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