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Homemade Mediterranean diet soup recipes

2024-01-16

You will love these Mediterranean diet soup recipes. They’re not only simple and perfect for any time of the year but they’re also nutritious, thanks to their rich vitamin, mineral, and fiber content!

Vegetable soup recipe

Ingredients (4 servings): 

1 leek

1 clove of garlic

2 celery sticks

4 carrots

½ zucchini

½ cauliflower

¼ cabbage

4 cups of water

1 tablespoon  La Española Olive Oil

Salt, to taste

Directions:

Prepare the vegetables: wash, peel, chop, and remove any roots, if necessary.

In a pot, add oil and salt. Over medium-low heat, sauté the garlic and leek for about 3 minutes.

Add the carrots, celery, and zucchini, and continue sautéing for an additional 3 minutes.

Incorporate the cabbage, cauliflower, and salt. Stir for 5 minutes.

Add 4 cups of water, increase the heat, and cover the pot.

Once it reaches a boil, reduce the heat to medium. Cooking time ranges from 30 to 40 minutes. Keep a watchful eye on the pot. It’s ready when the vegetables are tender but not overcooked.

*Chef’s tips*

You can also turn this soup into a creamy delight with a hand blender. Kids will love it!


Cold vegetable soup recipe: salmorejo

Ingredients (4 servings): 

2 pounds of vine-ripened tomatoes, cored and chopped (about 5 large tomatoes)

1 clove of garlic

½ pound rustic white bread, crust removed, bread cubed (2 ½ cups)

½ cup La  La Española Extra Virgin Olive Oil

Salt, to taste 

2 hard-boiled eggs, peeled and chopped

½ cup chopped serrano ham

Directions:

In a blender, blend the chopped tomatoes on high speed for about 2 minutes or until the mixture is smooth.

Add the bread pieces to the blended tomatoes, then let the mixture stand for 5 minutes.

After the bread has soaked for 5 minutes, add the garlic, and ½ cup of oil to the blender.

Blend the mixture until it is completely smooth and well combined. Season the mixture with salt, adjusting to your taste.

Cover and refrigerate the soup until it becomes cold, which usually takes at least 30 minutes.

When serving, divide the chilled Salmorejo among 4 bowls. Garnish each bowl with chopped hard-boiled eggs and diced ham.

Drizzle a bit of extra Extra Virgin Olive Oil on top of each bowl for added flavor. 

*Chef’s tips*

The use of stale bread is the secret to achieving Salmorejo’s thick and creamy texture. You have the flexibility to add more for a hummus-like consistency or less for a thinner texture. While the fluffy center of a baguette works wonderfully, any bread with a dense crumb is an excellent choice.

What is the best olive oil for Mediterranean diet soup recipes?

As you might have noticed, we’ve recommended different types of oils for each recipe. All are healthy and delicious options, but which one should we choose? It all comes down to the dish’s temperature.

For cold soups, we recommend using Extra Virgin Olive Oil (EVOO). Since there’s no cooking involved, all of the nuances and aromas of the EVOO will be preserved.

However, if your soup is exposed to high temperatures, it’s best to opt for Olive Oil. The latter is perfect for high-heat cooking processes.

With countless soup recipes to explore, you have the freedom to use your favorite ingredients. You can also combine them with Mediterranean diet air-fryer recipes and Mediterranean diet kids’ recipes to craft the finest menus. Enjoy your culinary journey!