6 Best 10 Min Mediterranean Diet Soups For Busy People

We all know the struggle of trying to eat healthy when we’re constantly on the go. The Mediterranean diet, known for its heart-healthy ingredients and rich flavors, is a fantastic way to nourish your body. But who has the time to spend hours in the kitchen? That’s where these six amazing 10-minute Mediterranean soups come in. They are not only quick and easy to prepare but also packed with nutrients and delicious flavors that will make your taste buds dance.

Mediterranean Lentil Soup

Ingredients

• 1 cup canned lentils, drained and rinsed
• 1 cup diced tomatoes
• 1 clove garlic, minced
• 1 tsp dried oregano
• 1 tsp ground cumin
• 2 cups vegetable broth
• Salt and pepper to taste
• Fresh parsley for garnish

Step-by-Step Preparation

1. In a pot, combine the lentils, diced tomatoes, minced garlic, oregano, and cumin.
2. Pour in the vegetable broth and bring to a simmer.
3. Cook for about 5 minutes, allowing the flavors to meld.
4. Season with salt and pepper.
5. Garnish with fresh parsley before serving.

Nutritional Benefits

Lentils are a powerhouse of protein and fiber, helping to keep you full and energized. This soup is also rich in antioxidants and vitamins from the tomatoes and herbs.

Greek Lemon Chicken Soup

Ingredients

• 1 cup cooked chicken, shredded
• 1/2 cup orzo pasta
• 1 lemon, juiced
• 1 egg
• 2 cups chicken broth
• 1 garlic clove, minced
• Salt and pepper to taste
• Fresh dill for garnish

Step-by-Step Preparation

1. In a pot, bring the chicken broth to a boil.
2. Add the orzo pasta and cook for 5 minutes.
3. In a separate bowl, whisk the lemon juice and egg together.
4. Slowly add a ladle of hot broth to the lemon-egg mixture, whisking continuously.
5. Pour the mixture back into the pot, stirring well.
6. Add the shredded chicken and minced garlic, cooking for another 2 minutes.
7. Season with salt and pepper.
8. Garnish with fresh dill before serving.

Nutritional Benefits

This soup is light yet filling, thanks to the protein-packed chicken and egg. The lemon juice provides a refreshing tang and a dose of vitamin C.

Tomato Basil Soup

Ingredients

• 2 cups diced tomatoes
• 1 cup vegetable broth
• 1/2 cup fresh basil leaves
• 1 clove garlic, minced
• 1 tbsp olive oil
• Salt and pepper to taste
• Parmesan cheese for garnish

Step-by-Step Preparation

1. In a pot, heat the olive oil over medium heat.
2. Add the minced garlic and sauté until fragrant.
3. Stir in the diced tomatoes and vegetable broth, bringing to a simmer.
4. Add the fresh basil leaves and cook for another 5 minutes.
5. Season with salt and pepper.
6. Blend the soup until smooth using an immersion blender.
7. Garnish with Parmesan cheese before serving.

Nutritional Benefits

Tomatoes are rich in lycopene, an antioxidant known for its health benefits. Basil adds a fragrant touch and additional nutrients, making this soup both delicious and beneficial for your health.

Chickpea and Spinach Soup

Ingredients

• 1 cup canned chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 clove garlic, minced
• 1 tsp ground cumin
• 1 tsp paprika
• 2 cups vegetable broth
• Salt and pepper to taste
• Lemon wedges for garnish

Step-by-Step Preparation

1. In a pot, combine the chickpeas, minced garlic, cumin, and paprika.
2. Pour in the vegetable broth and bring to a simmer.
3. Add the fresh spinach and cook until wilted, about 2 minutes.
4. Season with salt and pepper.
5. Garnish with lemon wedges before serving.

Nutritional Benefits

Chickpeas are a fantastic source of plant-based protein and fiber, while spinach adds a dose of iron and vitamins. This soup is both hearty and nutritious, perfect for a quick meal.

Mediterranean Vegetable Soup

Ingredients

• 1 cup diced zucchini
• 1 cup diced bell peppers
• 1 cup diced tomatoes
• 1 cup canned cannellini beans, drained and rinsed
• 1 clove garlic, minced
• 1 tsp dried thyme
• 2 cups vegetable broth
• Salt and pepper to taste
• Fresh basil for garnish

Step-by-Step Preparation

1. In a pot, combine the zucchini, bell peppers, tomatoes, cannellini beans, and minced garlic.
2. Add the dried thyme and vegetable broth, bringing to a simmer.
3. Cook for about 5 minutes, until the vegetables are tender.
4. Season with salt and pepper.
5. Garnish with fresh basil before serving.

Nutritional Benefits

This soup is a rainbow of vegetables, providing a variety of vitamins and minerals. Cannellini beans add protein and fiber, making this a balanced and wholesome meal.

Minestrone Soup

Ingredients

• 1 cup diced carrots
• 1 cup diced celery
• 1 cup diced tomatoes
• 1 cup canned kidney beans, drained and rinsed
• 1/2 cup small pasta (like ditalini)
• 1 tsp dried basil
• 2 cups vegetable broth
• Salt and pepper to taste
• Grated Parmesan for garnish

Step-by-Step Preparation

1. In a pot, combine the carrots, celery, tomatoes, kidney beans, and dried basil.
2. Add the vegetable broth and bring to a boil.
3. Stir in the small pasta and cook for about 5 minutes, until tender.
4. Season with salt and pepper.
5. Garnish with grated Parmesan before serving.

Nutritional Benefits

Minestrone is a classic, hearty soup loaded with a variety of vegetables and beans. It’s rich in fiber, protein, and essential nutrients, making it a great choice for a quick, healthy meal.

Tips for Quick Soup Preparation

Meal Prep Ideas

Prepare and chop your vegetables ahead of time, storing them in the fridge or freezer. This can significantly cut down on your prep time when you’re ready to cook.

Using Pre-cooked Ingredients

Opt for canned beans, pre-cooked chicken, and pre-washed greens to save time. These ingredients are just as nutritious and make your cooking process faster.

Efficient Kitchen Tools

Invest in a good-quality immersion blender, a sharp chef’s knife, and a large cutting board. These tools can make your kitchen tasks more efficient and enjoyable.