15 Hearty Mediterranean Diet Soup Recipes for Healthy Meals

Mediterranean soups bring together fresh vegetables, beans, and wholesome grains in comforting bowls. These recipes follow the healthy Mediterranean diet while delivering amazing flavors.

Each soup uses simple ingredients like olive oil, herbs, and seasonal produce to create satisfying meals your whole family will love.

01. Garden Fresh Chicken Vegetable Soup

Classic comfort soup packed with tender chicken and colorful vegetables. This versatile recipe lets you customize seasonings to match your taste preferences perfectly.

Ingredients: 2 boneless chicken breasts, 2 carrots (diced), 2 celery stalks (chopped), 1 onion (diced), 2 cloves garlic (minced), 6 cups chicken broth, 1 cup green beans (chopped), 2 tablespoons olive oil, 1 teaspoon dried thyme, salt and pepper to taste.

How To Make Garden Fresh Chicken Vegetable Soup

1. Heat olive oil in a large pot over medium heat. Season chicken breasts with salt and pepper, then cook for 6-7 minutes per side until golden brown and cooked through. Remove chicken and let cool before shredding into bite-sized pieces.

2. Add diced onion, carrots, and celery to the same pot. Cook for 5 minutes until vegetables start to soften, stirring occasionally to prevent sticking.

3. Stir in minced garlic and cook for another minute until fragrant. Pour in chicken broth and add thyme, bringing the mixture to a gentle boil.

4. Add green beans and shredded chicken back to the pot. Simmer for 15-20 minutes until all vegetables are tender and flavors have melded together beautifully.

02. Zesty Lime Avocado Chicken Soup

Bright and flavorful soup with jalapeño heat and fresh lime zest. Using rotisserie chicken makes this a quick one-pot meal that’s ready in no time.

Ingredients: 3 cups cooked chicken (shredded), 4 cups chicken broth, 2 avocados (diced), 1 jalapeño (seeded and minced), 3 tablespoons lime juice, 2 tablespoons olive oil, 1 onion (diced), 3 cloves garlic (minced), ¼ cup fresh cilantro (chopped), salt and pepper to taste.

How To Make Zesty Lime Avocado Chicken Soup

1. Heat olive oil in a large pot over medium heat. Add diced onion and cook for 4-5 minutes until softened and translucent, stirring frequently to ensure even cooking.

2. Add minced garlic and jalapeño to the pot. Cook for 1-2 minutes until fragrant, being careful not to let the garlic burn or it will become bitter.

3. Pour in chicken broth and bring to a simmer. Let it cook for 10 minutes to allow the flavors to develop and meld together nicely.

4. Stir in shredded chicken and lime juice. Simmer for 5 more minutes to heat the chicken through completely.

5. Remove from heat and gently fold in diced avocado and fresh cilantro. Season with salt and pepper before serving immediately while hot.

03. Rich Italian White Bean Soup

Creamy bean soup that’s perfect for meal prep and freezing. Extra garlic and chicken broth instead of water create deeper, more satisfying flavors throughout.

Ingredients: 2 cans cannellini beans (drained and rinsed), 4 cups chicken broth, 1 onion (diced), 4 cloves garlic (minced), 2 carrots (diced), 2 celery stalks (chopped), 3 tablespoons olive oil, 1 teaspoon dried rosemary, 2 bay leaves, ½ cup heavy cream, salt and pepper to taste.

How To Make Rich Italian White Bean Soup

1. Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook for 6-8 minutes, stirring occasionally, until vegetables are softened and onion becomes translucent.

2. Add minced garlic and cook for another minute until very fragrant. The garlic should sizzle but not brown to avoid any bitter flavors in your soup.

3. Pour in chicken broth and add bay leaves and rosemary. Bring the mixture to a boil, then reduce heat and simmer for 15 minutes to develop rich flavors.

4. Add cannellini beans and continue simmering for 10 minutes. For a creamier texture, mash about half the beans against the side of the pot with a wooden spoon.

5. Stir in heavy cream and season with salt and pepper. Remove bay leaves before serving. The soup should be thick and creamy with tender vegetables throughout.

04. Hearty Kale, White Bean, and Farro Stew

Nutritious Italian-inspired stew loaded with vegetables and whole grains. This hearty recipe provides more substance than traditional soup while staying perfectly healthy.

Ingredients: 1 cup farro (uncooked), 1 can cannellini beans (drained), 4 cups vegetable broth, 3 cups kale (chopped), 1 onion (diced), 2 carrots (diced), 3 cloves garlic (minced), 3 tablespoons olive oil, 1 can diced tomatoes, 1 teaspoon dried oregano, salt and pepper to taste.

How To Make Hearty Kale, White Bean, and Farro Stew

1. Heat olive oil in a large pot over medium heat. Add diced onion and carrots, cooking for 5-6 minutes until vegetables begin to soften and onion becomes fragrant.

2. Stir in minced garlic and cook for 1 minute until aromatic. Add farro and stir constantly for 2-3 minutes to lightly toast the grains for better flavor.

3. Pour in vegetable broth and diced tomatoes with their juice. Add oregano and bring to a boil, then reduce heat to maintain a gentle simmer.

4. Cover and cook for 25-30 minutes until farro becomes tender but still has a slight chew to it. Stir occasionally to prevent sticking.

5. Add cannellini beans and chopped kale to the pot. Simmer uncovered for 5-7 minutes until kale wilts completely and beans are heated through. Season with salt and pepper before serving.

05. Traditional Ribollita Cabbage Soup

Classic Italian vegetable soup packed with cabbage, kale, and Swiss chard. Cannellini beans and potatoes make this nutritious soup incredibly filling and satisfying.

Ingredients: 2 cups cabbage (chopped), 2 cups kale (chopped), 1 cup Swiss chard (chopped), 1 can cannellini beans (drained), 2 potatoes (diced), 2 carrots (diced), 1 onion (diced), 1 can diced tomatoes, 6 cups vegetable broth, 4 tablespoons olive oil, 3 cloves garlic (minced), salt and pepper to taste.

How To Make Traditional Ribollita Cabbage Soup

1. Heat olive oil in a large heavy pot over medium heat. Add diced onion and carrots, cooking for 6-7 minutes while stirring occasionally until vegetables start to caramelize slightly.

2. Add minced garlic and cook for 1 minute until fragrant. Stir in diced tomatoes and cook for 3-4 minutes to concentrate their flavors and reduce excess liquid.

3. Pour in vegetable broth and add diced potatoes. Bring to a boil, then reduce heat and simmer for 15 minutes until potatoes begin to soften.

4. Add cabbage and cook for 10 minutes until it starts to wilt. Stir in kale and Swiss chard, cooking for another 5 minutes until all greens are tender.

5. Add cannellini beans and simmer for 5 more minutes to heat through. Season generously with salt and pepper. The soup should be thick and hearty with tender vegetables in every spoonful.

06. Roasted Sweet Butternut Squash Soup

Naturally sweet soup featuring roasted butternut squash and sweet potato. The roasting process requires minimal hands-on time while developing incredible depth of flavor.

Ingredients: 2 pounds butternut squash (peeled and cubed), 1 large sweet potato (peeled and cubed), 1 onion (quartered), 4 cups vegetable broth, 3 tablespoons olive oil, 1 teaspoon ground ginger, ½ teaspoon cinnamon, ¼ cup coconut milk, salt and pepper to taste.

How To Make Roasted Sweet Butternut Squash Soup

1. Preheat your oven to 425°F. Toss cubed butternut squash, sweet potato, and quartered onion with olive oil, salt, and pepper on a large baking sheet.

2. Roast vegetables for 35-40 minutes, stirring once halfway through, until they’re tender and lightly caramelized around the edges with golden brown spots.

3. Transfer roasted vegetables to a large pot and add vegetable broth, ginger, and cinnamon. Bring to a simmer over medium heat and cook for 10 minutes.

4. Using an immersion blender, puree the soup until completely smooth and creamy. Alternatively, blend in batches using a regular blender, being careful with hot liquids.

5. Stir in coconut milk and season with salt and pepper to taste. The soup should be velvety smooth with a beautiful orange color and naturally sweet flavor.

07. Golden Roasted Cauliflower Soup

Simple yet elegant soup where roasted cauliflower provides amazing flavor. Olive oil, onion, and garlic are all you need to create this creamy, satisfying bowl.

Ingredients: 1 large head cauliflower (cut into florets), 1 onion (diced), 4 cloves garlic (minced), 4 cups vegetable broth, 4 tablespoons olive oil, ½ cup heavy cream, 1 teaspoon dried thyme, salt and pepper to taste.

How To Make Golden Roasted Cauliflower Soup

1. Preheat oven to 425°F. Toss cauliflower florets with 2 tablespoons olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes until golden brown and tender.

2. Heat remaining olive oil in a large pot over medium heat. Add diced onion and cook for 5-6 minutes until softened and lightly golden around the edges.

3. Add minced garlic and thyme, cooking for 1 minute until fragrant. Pour in vegetable broth and add roasted cauliflower to the pot.

4. Bring to a simmer and cook for 10 minutes to allow flavors to meld. Using an immersion blender, puree until completely smooth and creamy.

5. Stir in heavy cream and season with salt and pepper. The soup should be silky smooth with a rich, nutty flavor from the roasted cauliflower.

08. Spiced Moroccan Harira Soup

Traditional Moroccan soup with warming spices like paprika, turmeric, and saffron. This vegetarian version delivers incredible comfort and exotic flavors in every spoonful.

Ingredients: 1 cup lentils (red), 1 can diced tomatoes, 1 onion (diced), 3 cloves garlic (minced), 4 cups vegetable broth, 2 tablespoons olive oil, 1 teaspoon paprika, 1 teaspoon turmeric, ½ teaspoon ground ginger, pinch of saffron, 1 teaspoon harissa paste, ¼ cup fresh cilantro (chopped), salt and pepper to taste.

How To Make Spiced Moroccan Harira Soup

1. Heat olive oil in a large pot over medium heat. Add diced onion and cook for 5-6 minutes until softened and translucent, stirring occasionally to prevent browning.

2. Add minced garlic, paprika, turmeric, ginger, and saffron. Cook for 1-2 minutes while stirring constantly until spices become very fragrant and slightly darkened.

3. Stir in diced tomatoes and harissa paste. Cook for 5 minutes to concentrate flavors and allow the tomatoes to break down slightly.

4. Add red lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are completely tender and starting to break apart.

5. Season with salt and pepper, then stir in fresh cilantro just before serving. The soup should be thick and aromatic with beautiful golden color from the spices.

09. Fresh Vegetable Minestrone Soup

Tomato-based soup loaded with fresh vegetables and Mediterranean flavors. This homemade version contains more vegetables and less sodium than any canned variety you’ll find.

Ingredients: 1 can diced tomatoes, 2 cups fresh green beans (chopped), 2 cups baby spinach, 1 zucchini (diced), 2 carrots (diced), 2 celery stalks (chopped), 1 onion (diced), 4 cups vegetable broth, 3 tablespoons olive oil, 3 cloves garlic (minced), 1 teaspoon dried basil, salt and pepper to taste.

How To Make Fresh Vegetable Minestrone Soup

1. Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook for 6-7 minutes, stirring frequently, until vegetables begin to soften and onion becomes fragrant.

2. Add minced garlic and dried basil, cooking for 1 minute until aromatic. Stir in diced tomatoes and cook for 3-4 minutes to concentrate their flavors.

3. Pour in vegetable broth and add diced zucchini and chopped green beans. Bring to a boil, then reduce heat and simmer for 15 minutes until vegetables are tender.

4. Add baby spinach to the pot and stir gently until wilted, about 2-3 minutes. The spinach will reduce significantly in volume as it cooks.

5. Season with salt and pepper to taste. The finished soup should be colorful and chunky with tender vegetables in a flavorful tomato broth.

10. Creamy Split Pea Soup

Rich and satisfying legume soup that’s naturally dairy-free and meat-free. Split peas provide excellent protein and fiber while creating incredible creaminess without any dairy products.

Ingredients: 2 cups dried split peas, 6 cups vegetable broth, 2 carrots (diced), 2 celery stalks (chopped), 1 onion (diced), 3 cloves garlic (minced), 2 bay leaves, 2 tablespoons olive oil, 1 teaspoon dried thyme, salt and pepper to taste.

How To Make Creamy Split Pea Soup

1. Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery, cooking for 6-8 minutes while stirring occasionally until vegetables are softened and fragrant.

2. Add minced garlic and thyme, cooking for 1 minute until aromatic. Stir in split peas and cook for 2 minutes to lightly toast them for better flavor.

3. Pour in vegetable broth and add bay leaves. Bring to a boil, then reduce heat to maintain a gentle simmer. Cover partially and cook for 45-60 minutes.

4. Stir occasionally during cooking to prevent sticking. The split peas will gradually break down and thicken the soup naturally as they cook.

5. Remove bay leaves and season with salt and pepper. The soup should be thick and creamy with a beautiful green color and rich, satisfying texture throughout.

11. Coconut Mushroom Farro Soup

Hearty whole grain soup featuring chewy farro and earthy mushrooms. Coconut milk creates incredible creaminess while keeping this nutritious soup completely plant-based.

Ingredients: 1 cup farro (uncooked), 8 ounces mixed mushrooms (sliced), 1 can coconut milk, 4 cups vegetable broth, 1 onion (diced), 3 cloves garlic (minced), 2 tablespoons olive oil, 1 teaspoon dried thyme, 2 tablespoons fresh parsley (chopped), salt and pepper to taste.

How To Make Coconut Mushroom Farro Soup

1. Heat olive oil in a large pot over medium-high heat. Add sliced mushrooms and cook for 6-8 minutes without stirring initially, allowing them to develop golden brown color and concentrated flavor.

2. Add diced onion to the mushrooms and cook for 4-5 minutes until onion becomes translucent. Stir in minced garlic and thyme, cooking for 1 minute until fragrant.

3. Add farro and stir constantly for 2-3 minutes to lightly toast the grains. Pour in vegetable broth and bring to a boil.

4. Reduce heat and simmer covered for 25-30 minutes until farro is tender but still has a pleasant chewy texture when you bite into it.

5. Stir in coconut milk and simmer for 5 more minutes to heat through. Season with salt and pepper, then garnish with fresh parsley before serving hot.

12. Authentic Greek Lentil Soup (Fakes)

Traditional Greek kitchen staple that’s incredibly filling and nutritious. Serve with olive oil drizzle and vinegar, which helps your body absorb iron and nutrients better.

Ingredients: 1½ cups brown lentils, 6 cups vegetable broth, 1 onion (diced), 2 carrots (diced), 3 cloves garlic (minced), 1 can diced tomatoes, 3 tablespoons olive oil, 2 bay leaves, 1 teaspoon dried oregano, 2 tablespoons red wine vinegar, salt and pepper to taste.

How To Make Authentic Greek Lentil Soup (Fakes)

1. Heat olive oil in a large pot over medium heat. Add diced onion and carrots, cooking for 6-7 minutes while stirring occasionally until vegetables begin to soften and caramelize slightly.

2. Add minced garlic and oregano, cooking for 1 minute until very fragrant. Stir in diced tomatoes and cook for 4-5 minutes to concentrate their flavors.

3. Add lentils, vegetable broth, and bay leaves. Bring to a boil, then reduce heat and simmer covered for 25-30 minutes until lentils are completely tender.

4. Remove bay leaves and season with salt and pepper. Stir in red wine vinegar just before serving to brighten all the flavors beautifully.

5. Serve hot with an extra drizzle of olive oil and additional vinegar on the side. The soup should be thick and hearty with tender lentils and vegetables throughout.

13. Mediterranean Fish Soup

Elegant tomato-based fish soup reminiscent of classic bouillabaisse. This restaurant-quality recipe brings Mediterranean coastal flavors right to your home kitchen.

Ingredients: 1½ pounds white fish fillets (cut into chunks), 1 can diced tomatoes, 4 cups fish stock, 1 onion (diced), 3 cloves garlic (minced), ¼ cup white wine, 3 tablespoons olive oil, 1 teaspoon dried thyme, ½ teaspoon saffron threads, 2 tablespoons fresh parsley (chopped), salt and pepper to taste.

How To Make Mediterranean Fish Soup

1. Heat olive oil in a large pot over medium heat. Add diced onion and cook for 5-6 minutes until softened and translucent, stirring occasionally to ensure even cooking.

2. Add minced garlic and thyme, cooking for 1 minute until aromatic. Pour in white wine and let it simmer for 2-3 minutes to cook off the alcohol.

3. Stir in diced tomatoes and saffron threads. Cook for 5 minutes to allow tomatoes to break down and saffron to release its beautiful color and flavor.

4. Pour in fish stock and bring to a gentle simmer. Add fish chunks and cook for 8-10 minutes until fish flakes easily and is cooked through completely.

5. Season with salt and pepper, then stir in fresh parsley just before serving. The soup should have a rich tomato base with tender, flaky fish throughout.

14. Southwest Sweet Potato Black Bean Soup

Fiber-rich sweet potato soup with subtle sweetness from roasted red peppers. This Mediterranean diet-friendly recipe gets finished with fresh cilantro and bright lime juice.

Ingredients: 2 large sweet potatoes (peeled and diced), 1 can black beans (drained), 1 jar roasted red peppers (chopped), 4 cups vegetable broth, 1 onion (diced), 3 cloves garlic (minced), 2 tablespoons olive oil, 1 teaspoon cumin, ¼ cup fresh cilantro (chopped), 2 limes (juiced), salt and pepper to taste.

How To Make Southwest Sweet Potato Black Bean Soup

1. Heat olive oil in a large pot over medium heat. Add diced onion and cook for 5-6 minutes until softened and lightly golden, stirring frequently to prevent browning.

2. Add minced garlic and cumin, cooking for 1 minute until fragrant. Stir in diced sweet potatoes and cook for 3-4 minutes to lightly caramelize their edges.

3. Pour in vegetable broth and add chopped roasted red peppers. Bring to a boil, then reduce heat and simmer for 20-25 minutes until sweet potatoes are fork-tender.

4. Add black beans and simmer for 5 more minutes to heat through completely. For a partially smooth texture, mash some sweet potatoes against the pot sides.

5. Remove from heat and stir in lime juice and fresh cilantro. Season with salt and pepper before serving. The soup should be colorful with sweet and savory flavors balanced perfectly.

15. Quick Chickpea Vegetable Soup

Easy 45-minute soup perfect for last-minute dinners using pantry staples. Sweet potatoes, chickpeas, and frozen vegetables make this both convenient and nutritious.

Ingredients: 1 can chickpeas (drained), 2 sweet potatoes (peeled and diced), 1 cup frozen mixed vegetables, 4 cups vegetable broth, 1 onion (diced), 3 cloves garlic (minced), 2 tablespoons olive oil, 1 teaspoon dried oregano, ½ teaspoon dried basil, salt and pepper to taste.

How To Make Quick Chickpea Vegetable Soup

1. Heat olive oil in a large pot over medium heat. Add diced onion and cook for 4-5 minutes until softened, stirring occasionally to ensure even browning.

2. Add minced garlic, oregano, and basil. Cook for 1 minute until fragrant, then stir in diced sweet potatoes and cook for 3 minutes more.

3. Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 15-20 minutes until sweet potatoes are tender when pierced with a fork.

4. Add chickpeas and frozen mixed vegetables. Simmer for 8-10 minutes until vegetables are heated through and tender but still have some texture.

5. Season with salt and pepper to taste. The finished soup should be hearty and colorful with tender vegetables and creamy chickpeas in every spoonful.

Final Thoughts

These Mediterranean soup recipes prove healthy eating never has to be boring or bland. Each bowl delivers amazing nutrition while satisfying your comfort food cravings completely.

Start with your favorite ingredients and experiment with different combinations. You’ll discover new family favorites while supporting your healthy lifestyle goals.