Here is my method for making a hearty, healthy Vegetable Soup inspired by Mediterranean flavors.
This is a guide… use the vegetables and grains you prefer. Easily made gluten-free.
I love soup. Good homemade soup doesn’t need artificial ingredients, excess sodium, added sugar, or vague “natural flavors.” I make my own so I know exactly what goes in it.
There’s nothing more comforting than a homemade soup on a crisp fall or winter day. I make large batches and freeze portions in two-cup containers so a ready meal is always minutes away.
This recipe is flexible — choose about six cups of vegetables you enjoy.
For this batch I used cremini mushrooms, Romano green beans, red bell pepper, zucchini, multicolored carrots and celery.
These vegetables provide vitamins, minerals, antioxidants and fiber, all important for energy and overall health.
Grains and pulses help thicken the soup naturally and add satisfying calories and fiber. I used quinoa and red lentils in this version.
Check the sodium level of your vegetable broth before adding salt; you may not need any extra or you can use a homemade, low-sodium broth.
Other Mediterranean vegetables and grains work well too. Use what’s fresh and seasonal for the best flavor and nutrition.
Why the Mediterranean diet is healthy
The Mediterranean way of eating emphasizes fresh produce, whole grains, legumes, olive oil and moderate amounts of fish, poultry, dairy and nuts. This pattern is associated with better heart health and longevity. Olive oil, the primary fat in the region, is valued for its anti-inflammatory properties.
Fiber supports healthy digestion, and many people still consume less than recommended. Vegetable soups are an easy way to boost vegetable intake — some experts now recommend 9–10 servings of fruits and vegetables per day.
Enjoy this soup regularly as a simple, nutritious meal. It freezes well and is easy to adapt to your pantry and tastes.
Enjoy — Karen
