🥣 Vegetable Soup with a Mediterranean Twist
📝 Description:
This vibrant and hearty vegetable soup draws inspiration from the sunny Mediterranean. Packed with colorful veggies, aromatic herbs, and a rich tomato base, it’s a comforting yet fresh and healthy meal perfect for any season. Ideal as a light lunch, a warming dinner starter, or even a plant-based main.
🍽️ Servings:
Makes 4 servings (approx. 1.5 cups per serving)
🛒 Ingredients:
- 1 onion, chopped
- 2 leeks, chopped
- 2 stalks celery, chopped
- 1 carrot, diced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 2 potatoes, peeled and diced
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- 1 quart (4 cups) vegetable broth
- 1 can (15 oz) crushed tomatoes
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- Salt and pepper, to taste
- Fresh basil, chopped (for garnish)
🍳 Instructions:
- Sauté the aromatics:
Heat the olive oil in a large pot over medium heat. Add onion, leeks, celery, and carrot. Sauté for 5–7 minutes, until softened. - Add the rest:
Stir in garlic, red pepper, zucchini, and potatoes. Cook for another 3–4 minutes, stirring occasionally. - Simmer:
Pour in the vegetable broth and crushed tomatoes. Add oregano, thyme, salt, and pepper. Bring to a boil, then reduce heat to low and let simmer for 25–30 minutes, or until vegetables are tender. - Adjust & serve:
Taste and adjust seasoning as needed. Serve hot, garnished with freshly chopped basil.
💡 Tips:
- Add a protein boost: Stir in cooked chickpeas, white beans, or lentils for extra protein.
- Mediterranean flair: Add a squeeze of lemon juice and a sprinkle of feta before serving.
- Texture matters: If you prefer a creamier soup, partially blend it using an immersion blender.
- Meal prep friendly: Stores well in the fridge for 4–5 days or freeze in portions for up to 2 months.
- Leek prep tip: Use only the white and light green parts; wash thoroughly as leeks can trap dirt.
🧪 Nutritional Information (per serving, estimated):
- Calories: 180
- Protein: 4g
- Fat: 5g
- Carbohydrates: 32g
- Fiber: 6g
- Sugar: 8g
- Sodium: 520mg (can be lowered by using low-sodium broth and tomatoes)
🌱 Health Benefits:
- Low in calories & high in fiber: Promotes satiety and supports digestive health.
- Rich in antioxidants: Tomatoes, red peppers, and basil are loaded with lycopene and vitamin C.
- Heart-healthy fats: Olive oil contains monounsaturated fats that may reduce inflammation.
- Supports immunity: Garlic and leeks help strengthen the immune system.
- Hydrating and detoxifying: The broth base and water-rich vegetables help flush toxins.
❓Q & A:
Q: Can I make this in a slow cooker or Instant Pot?
A: Absolutely! For a slow cooker, add all ingredients and cook on low for 6–7 hours or high for 3–4 hours. For Instant Pot, use the sauté function for the aromatics, then cook on high pressure for 6 minutes with a quick release.
Q: Is this soup gluten-free and vegan?
A: Yes, it’s naturally gluten-free and vegan as written. Just double-check your broth and canned tomatoes for additives.
Q: Can I use frozen vegetables?
A: Yes, frozen carrots, zucchini, or mixed veggies can be substituted—add them during the last 10–15 minutes of cooking.
Q: How can I thicken the soup?
A: You can mash some of the potatoes against the side of the pot or stir in a spoonful of tomato paste for a richer texture.