🥣 Mediterranean Vegetable Soup — Full Detailed Recipe
⭐ Ingredients (Serves 4–5)
Vegetables
2 tbsp extra-virgin olive oil
1 medium onion, finely chopped
3 cloves garlic, minced
2 carrots, diced
2 celery stalks, diced
1 medium zucchini, diced
1 red bell pepper, chopped
1 cup cherry tomatoes (or 1 large tomato, chopped)
Base & Seasonings
1 cup cooked lentils (optional but traditional & nutritious)
4 cups vegetable broth
1 cup water (add more if needed)
1 tsp smoked paprika
1 tsp cumin
1 tsp dried oregano
½ tsp black pepper
Salt to taste
Finishing
Juice of ½ lemon
Fresh parsley or cilantro, chopped
Optional: crumbled feta cheese (skip if vegan)
🔥 Step-by-Step Cooking Instructions
1. Sauté the aromatics
Heat olive oil in a pot over medium heat.
Add onions + garlic, sauté 2–3 minutes until fragrant.
2. Add base vegetables
Add carrots, celery, bell pepper, and cook 5 minutes until slightly softened.
3. Add zucchini & tomatoes
Mix in zucchini and tomatoes.
Cook 3–4 minutes so they release flavor.
4. Add spices
Sprinkle:
paprika
cumin
oregano
salt & pepper
Stir 30 seconds so spices bloom.
5. Add broth
Pour in vegetable broth + water.
Add cooked lentils if using.
Bring to a boil → reduce to simmer for 20–25 minutes.
6. Finish with acidity & herbs
Turn off heat and add:
Fresh lemon juice
Chopped parsley
Adjust salt if needed.
🍽️ Serve
Ladle into bowls and top with:
A drizzle of olive oil
Extra parsley
Feta (optional)
A lemon wedge
Serve warm with crusty bread or whole wheat pita.
💚 Nutrition (per serving)
Approximate:
Calories: 180–240
Protein: 8–12 g
Fiber: 8–10 g
Fat: 7–9 g
Carbs: 22–28 g
Very heart-healthy & perfect for weight loss.
🍋 Chef Tips
Add spinach in the last 2 minutes for extra greens.
Use chickpeas instead of lentils for a different texture.
Add 1 tsp chili flakes for a spicy version.
Refrigerates well for 3 days and tastes even better the next day.
