Now that the holiday season is well over, we can dial back in the kitchen and cook simpler menus. However, that doesn’t mean eating bland things. In fact, we can still enjoy extremely tasty dishes that are light, cozy and don’t break the bank. How, you ask? Well, soups are the answer!
Soups are the perfect way to reset your diet without sacrificing flavor. After weeks of indulgent meals, a warm bowl of Mediterranean soup offers a nutrient-packed, budget-friendly, and satisfying option. Rich in vegetables, legumes, and aromatic herbs, these soups provide essential vitamins and fiber while keeping things light and easy to digest. Plus, most recipes rely on affordable pantry staples like lentils, beans, and seasonal produce, proving that delicious meals don’t have to be expensive.
No matter if you crave something hearty or brothy, creamy or tangy, Mediterranean soups bring comfort and goodness to your table with every spoonful. Here are some ideas for inspiration:
1. Garlic & Cabbage Soup
This garlic-infused cabbage soup is like a warm hug in a bowl. Cozy, filling, and full of goodness, it brings together the bold taste of garlic with soft, naturally sweet cabbage. Loaded with vegetables and simmered in a flavorful broth, it’s a great choice for a light yet satisfying meal or a tasty way to kick off dinner.
2. Chickpea Soup with Kale
This dish is heavily based in all Iberian chickpea stews (Spaniards are head over heels with their garbanzos). Add it kale and you have a super-nourishing meal in in your hands!
3. Vegetable Cream with Tortellini
This hearty vegetable soup comes together in no time, making it a lifesaver for hectic evenings when you need a home-cooked meal without the hassle. Serve it up with crusty bread and a fresh salad, and you’ve got a cozy, satisfying dinner that’ll have everyone at the table asking for seconds!
4. White Bean Soup – with Pasta!
While it might sound like a strange mix, descendants of Sicilian Italians will confirm you that their Nonna cooks her legume stews with pasta.
5. Italian Wedding Soup
Despite what you might have always thought, this soup is not served at weddings. In fact, the name comes from the Italian phrase “minestra maritata” which means “married soup,” referring to the harmonious combination of greens and meat in the dish rather than any actual wedding tradition.
This soup has its roots in Southern Italy, particularly Naples, where it was a rustic peasant dish made with seasonal leafy greens and leftover meat.
6. Lemony Lentil & Cauliflower Cup Soup
There’s nothing more Turkish –and delicious– than a lentil soup with a citric tanginess. This zesty lemon-infused soup is packed with fiber and deep, nutty flavors, thanks to a hearty mix of lentils and bulgur. The bulgur brings both substance and a satisfying chew, but if you’re out of it, brown rice or quinoa make great stand-ins. Either way, it’s a spoonful of comfort with a citrusy twist!
7. Slow-Cooker Stew – Mediterranean Edition
Try to cook you usual stew with a few swaps: diced tomatoes, mirepoix, spinach or kale, real lemon juice, basil leaves and a few tablespoons of a good olive oil. You will get a nourishing vetegable stew that fills your heart –and stomach!
8. Moroccan Chicken & Sweet Potato Soup
This soup brings Moroccan-inspired warmth with a mix of sweet potatoes, cumin, cinnamon, cayenne, and a hint of spicy harissa. For a richer, homemade-style broth, bone-in chicken breasts are simmered first, allowing their flavor to deepen before the rest of the ingredients join the pot.
9. Lentil Soup with Collards and Lemon
This lentil soup skips the broth, but you won’t miss it—the golden bits at the bottom of the pan infuse every spoonful with deep, rich flavor. Ground coriander, made from cilantro seeds, adds a touch of floral citrusy goodness, pairing beautifully with the bright kick of lemon. Who knew flavor could come from the bottom up?
10. White Bean Soup
This hearty, fiber-packed soup is a quick and wholesome dinner for busy days. Want a thicker consistency? Mash half a cup of beans and stir them in before adding the cream. Don’t forget a slice of crusty bread for the ultimate dunk!