Mediterranean diet: making soups

Today our menu contains recipes for soups from the Mediterranean diet. It's very good and healthy at the same time! What could be healthier than a hundred-year-old diet? Of course, we tried to choose such recipes for the Mediterranean diet, which are quick and easy to prepare.

Mediterranean diet dish

We have already written that the Mediterranean diet for centenarians is considered one of the healthiest and most popular diets due to the wide range of healthy and delicious foods.

It is thanks to the foods included in the Mediterranean diet that those who adhere to this diet are considered centenarians. These are generally foods rich in vegetables, fruits, whole grains, beans, nuts, seeds, fish, seafood, and olive oil.

The first course of the Mediterranean diet usually contains beans, legumes, herbs, and lots of vegetables. Another common theme is that the broth is flavored with extra virgin olive oil and herbs, rather than things like heavy cream and butter. It's much healthier and easier on the stomach. Some soups still have a creamy texture, but they are seasoned with an egg and lemon sauce instead of heavy cream.

Mediterranean white bean and orange soup

white bean and orange soup for the Mediterranean diet

Ingredients:

  • 4 large carrots, cut into thin slices;
  • 5 stalks of celery, cut into thin slices;
  • 1 large onion, cut into thin slices;
  • 1 cup of extra virgin olive oil;
  • ½ teaspoon of dried oregano
  • 1 bay leaf;
  • 3 orange slices (skin and pulp);
  • 2 tablespoons of tomato paste
  • 4 cans of canned white beans
  • 2 glasses of water.

Preparation

  1. Sauté carrots, celery and onions in olive oil over medium heat until tender. Add oregano and bay leaf.
  2. Add the orange wedges and tomato paste. Cook for another 2 minutes.
  3. Add beans - 2 cans of liquid, 2 cans without.
  4. Then add 2 cups of water and simmer for 30 to 40 minutes, stirring occasionally, until the soup thickens.

Mediterranean zucchini and basil soup

zucchini and basil soup for the Mediterranean diet

Ingredients:

  • 2 tablespoons of butter;
  • 1 medium onion, chopped
  • 3-4 cloves of garlic, chop;
  • 4 medium zucchini or zucchini, peeled and diced;
  • 3 cups of chicken broth
  • Zest of 1 lemon;
  • ½ cup chopped basil
  • sea salt and pepper to taste;
  • basil leaves for decoration;
  • lemon wedges, grated Parmesan, a spoonful of sour cream or yogurt if desired.

Preparation

  1. Melt butter in a medium saucepan over medium heat.
  2. Add the onion and sauté for about 5 minutes, until translucent.
  3. Add garlic and sauté for a minute or two, stirring frequently.
  4. Add the zucchini or zucchini and cook 4 to 5 minutes, stirring constantly.
  5. Add the chicken broth and lemon zest, bring to a boil and quickly reduce the heat to simmer gently.
  6. Simmer for about 10 minutes, until the zucchini is tender.
  7. Add the basil and stir.
  8. Whisk the soup thoroughly with a blender.
  9. Season with salt and pepper to taste.
  10. Serve hot or cold with additional seasonings of your choice.

Mediterranean fish soup

fish soup for the mediterranean diet

Ingredients:

  • 1 onion, chopped;
  • ½ green pepper, chopped;
  • 2 garlic cloves, minced;
  • 1 can (420 ml) diced tomatoes in their juice, drain the juice;
  • 830 ml of chicken broth;
  • 1 can of tomato sauce;
  • 70 g of canned mushrooms;
  • ¼ cups chopped black olives
  • ½ glass of orange juice;
  • ½ glass of dry white wine;
  • 2 bay leaves;
  • 1 teaspoon of dried basil
  • teaspoon of fennel seeds, crushed;
  • a teaspoon of ground black pepper;
  • 500 g of medium shrimp, peeled;
  • 450 g of cod fillet, cut into cubes.

Preparation

  1. Add onions, green peppers, garlic, tomatoes, chicken broth, tomato sauce, mushrooms, olives, orange juice, wine, bay leaves, dried basil, seedsfennel and peppers in a saucepan.
  2. Cover and cook over low heat until the vegetables are tender (at least an hour).
  3. Add the shrimp and cod and cook for another 15 to 30 minutes, or until the shrimp are cloudy.
  4. Remove the bay leaf from the soup and enjoy.

Mediterranean cauliflower soup

cauliflower soup for the mediterranean diet

Ingredients:

  • 2 medium cauliflower heads, disassembled into inflorescences;
  • olive oil for cooking cabbage;
  • ¼ glasses of olive oil;
  • 1 large onion, chopped;
  • 4 garlic cloves, chop;
  • 6 glasses of water;
  • salt and black pepper to taste.

Preparation

  1. Place the cauliflower flowers in a large bowl of lightly salted water and let sit for 20 minutes.
  2. Drain well and place on a sheet of heavy aluminum foil on a baking sheet. Evenly coat the cauliflower with olive oil.
  3. Preheat the oven to 180 degrees and cook the cabbage until golden (20-30 minutes).
  4. Meanwhile, heat olive oil in a large pot and sauté onions until translucent (about 5 minutes).
  5. Add the garlic and the cooked cauliflower.
  6. Add the water, season with salt and black pepper and simmer for about 30 minutes, until all the vegetables are tender.
  7. Whisk the soup in a saucepan using a hand mixer until creamy and enjoy.