Mediterranean Diet Soup Recipes: 25 Comforting And Light Soups

Soup season just got a whole lot healthier. If you’re looking for meals that are warm, filling, and actually good for your body, Mediterranean diet soups are exactly what you need.

The Mediterranean diet focuses on whole foods, olive oil, lean proteins, legumes, and loads of vegetables — and soups are one of the best ways to pack all of that goodness into one bowl.

In this post you’ll find:

• 25 Mediterranean soup recipes (stovetop + Crockpot!)
• Light weeknight soups and hearty weekend meals
• Bean soups, chicken soups, vegetable soups, and more
• Tips to make them even healthier

Let’s get cooking. 🍲

Why Mediterranean Soups Are So Good For You

Before we dive into the recipes, here’s why these soups are worth making on repeat:

And the best part? Most of these recipes cost very little, freeze beautifully, and get better the next day.

Quick Reference: All 25 Soups at a Glance

🫘 BEAN SOUPS (Recipes 1, 4, 6, 10, 12, 16)

Bean soups are the backbone of Mediterranean cooking. They’re cheap, protein-rich, high in fiber, and incredibly hearty.

Recipe 1: Classic Tuscan White Bean Soup

This is Mediterranean comfort food at its finest. Creamy cannellini beans, rosemary, and a drizzle of good olive oil. Simple and perfect.

Servings: 6 | Time: 35 minutes | Calories: ~280 per serving

Ingredients:

• 2 cans (15 oz) cannellini beans, drained
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium vegetable broth
• 4 garlic cloves, minced
• 1 large onion, diced
• 2 celery stalks, chopped
• 2 medium carrots, chopped
• 2 sprigs fresh rosemary
• 2 tbsp extra virgin olive oil
• 1 tsp dried thyme
• Salt, pepper, red pepper flakes to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, celery, and carrots for 5-6 minutes.
2. Add garlic and cook 1 minute more.
3. Add beans, tomatoes, broth, rosemary, and thyme. Stir to combine.
4. Bring to a boil, then reduce heat and simmer 20 minutes.
5. Remove rosemary sprigs. Use a potato masher or immersion blender to partially blend for a creamier texture (optional).
6. Season with salt, pepper, and red pepper flakes. Drizzle with extra olive oil and serve.

Tips:

• Add a Parmesan rind while simmering for extra depth
• Toss in a handful of spinach or kale at the end
• Serve with crusty whole grain bread

Recipe 4: Smoky Crockpot White Bean & Kale Soup 🐢

The Crockpot version lets you toss everything in the morning and come home to a ready meal.

Servings: 6 | Time: 6-8 hours low / 3-4 hours high | Calories: ~250 per serving

Ingredients:

• 2 cans cannellini beans, drained
• 1 bunch kale, stems removed, roughly chopped
• 4 cups chicken or vegetable broth
• 1 can diced tomatoes
• 1 smoked turkey sausage link, sliced (optional for smokiness)
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tsp smoked paprika
• ½ tsp cumin
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Add all ingredients EXCEPT kale to the Crockpot.
2. Cook on LOW 6-8 hours or HIGH 3-4 hours.
3. 30 minutes before serving, stir in kale and let wilt.
4. Adjust seasoning and serve with a drizzle of olive oil.

Crockpot Tips:

• Dried beans work here — use 1 cup dry beans, soaked overnight, instead of canned
• Don’t add kale too early or it will get mushy

Recipe 6: Crockpot Moroccan Chickpea Soup 🐢

Fragrant spices, chickpeas, and tomatoes come together in this North African-inspired gem. It smells incredible.

Servings: 6 | Time: 6-8 hours low | Calories: ~290 per serving

Ingredients:

• 2 cans (15 oz) chickpeas, drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 4 cups vegetable broth
• 1 large onion, diced
• 3 garlic cloves, minced
• 1 large carrot, chopped
• 1 cup sweet potato, cubed
• 1 tsp turmeric
• 1 tsp cinnamon
• 1 tsp cumin
• 1 tsp coriander
• ½ tsp ginger
• ½ tsp cayenne (adjust to taste)
• 2 tbsp olive oil
• Juice of 1 lemon
• Fresh cilantro for serving

Instructions:

1. Add all ingredients except lemon juice and cilantro to the Crockpot.
2. Cook on LOW 6-8 hours.
3. Before serving, stir in lemon juice.
4. Garnish with fresh cilantro and a swirl of olive oil.
5. Serve over couscous or with warm pita.

Why you’ll love it: The cinnamon and cumin combo smells absolutely incredible and gives this soup a warmth that’s perfect for cold nights.

Recipe 10: Greek Fasolada (Classic White Bean Soup)

Often called the “national dish of Greece,” Fasolada is humble, hearty, and healing. This is the original Mediterranean bean soup.

Servings: 4-6 | Time: 40 minutes | Calories: ~260 per serving

Ingredients:

• 2 cans (15 oz) cannellini or navy beans, drained
• 1 large onion, finely diced
• 3 medium carrots, sliced into rounds
• 3 celery stalks, sliced
• 1 can (14 oz) diced tomatoes
• 4 cups water or vegetable broth
• ⅓ cup extra virgin olive oil (don’t skimp!)
• 2 bay leaves
• 1 tsp dried oregano
• Salt and freshly ground black pepper

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and cook until soft, about 5 minutes.
2. Add carrots and celery. Cook 3-4 more minutes.
3. Add beans, tomatoes, broth, bay leaves, and oregano.
4. Bring to a boil, then reduce to a simmer and cook 25-30 minutes.
5. Remove bay leaves. Taste and adjust salt and pepper.
6. Serve with olives, crusty bread, and extra olive oil drizzled on top.

Greek grandmother secret: The generous olive oil is not optional. It’s what makes Fasolada taste authentic and adds healthy fats.

Recipe 16: Greek Chickpea Lemon Soup

Bright, tangy, and surprisingly filling. This chickpea soup is loaded with lemon and fresh herbs.

Servings: 4 | Time: 30 minutes | Calories: ~240 per serving

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 5 cups vegetable or chicken broth
• 3 garlic cloves, minced
• 1 onion, diced
• Juice and zest of 2 lemons
• 2 tbsp olive oil
• 1 tsp dried oregano
• ½ tsp cumin
• 2 cups baby spinach
• Salt and pepper to taste
• Fresh dill or parsley for garnish

Instructions:

1. Heat olive oil in a pot over medium heat. Sauté onion until translucent, about 5 minutes.
2. Add garlic and cook 1 minute.
3. Add chickpeas, broth, oregano, and cumin. Simmer 15 minutes.
4. Stir in spinach and lemon juice. Cook 2 more minutes.
5. Taste and season. Garnish with lemon zest and fresh dill.

Recipe 12: Crockpot Italian Sausage & White Bean Soup 🐢

A crowd-pleasing, protein-rich soup that’s hearty enough to be dinner on its own.

Servings: 8 | Time: 6-8 hours low | Calories: ~320 per serving

Ingredients:

• 2 cans (15 oz) cannellini beans, drained
• 1 lb Italian turkey sausage, casings removed
• 1 can (14 oz) diced tomatoes
• 5 cups chicken broth
• 1 onion, diced
• 3 garlic cloves, minced
• 2 cups baby spinach or kale
• 1 tsp Italian seasoning
• ½ tsp fennel seeds
• 2 tbsp olive oil
• Salt and red pepper flakes to taste
• Parmesan for serving

Instructions:

1. Brown sausage in a skillet first (important for flavor). Drain excess fat.
2. Add sausage, beans, tomatoes, broth, onion, garlic, and spices to Crockpot.
3. Cook on LOW 6-8 hours or HIGH 3-4 hours.
4. Stir in spinach 20 minutes before serving.
5. Ladle into bowls and top with grated Parmesan.

🍗 CHICKEN SOUPS (Recipes 2, 3, 9, 17, 20)

Mediterranean chicken soups are anything but boring. Lemon, herbs, orzo, and rice transform simple chicken soup into something extraordinary.

Recipe 2: Mediterranean Crockpot Chicken Soup 🐢

This is the Mediterranean upgrade to classic chicken soup. Perfect when you’re under the weather or just need something warming and nourishing.

Servings: 6 | Time: 6-8 hours low | Calories: ~280 per serving

Ingredients:

• 1.5 lbs boneless, skinless chicken thighs (thighs hold up better in Crockpot)
• 4 cups low-sodium chicken broth
• 2 cups water
• 1 can (14 oz) diced tomatoes with Italian herbs
• 1 medium onion, diced
• 3 garlic cloves, minced
• 3 medium carrots, sliced
• 3 celery stalks, sliced
• 1 zucchini, diced
• 1 cup dried orzo or small pasta (add last 30 minutes)
• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp rosemary
• Juice of 1 lemon
• 2 tbsp olive oil
• Fresh parsley for garnish
• Salt and pepper to taste

Instructions:

1. Place chicken thighs in the bottom of the Crockpot.
2. Add broth, water, tomatoes, onion, garlic, carrots, celery, and all spices.
3. Cook on LOW 6-8 hours or HIGH 3-4 hours.
4. Remove chicken and shred with two forks. Return to pot.
5. Add zucchini and orzo. Cook on HIGH for 30 more minutes.
6. Stir in lemon juice and olive oil. Season with salt and pepper.
7. Serve with fresh parsley and crusty whole wheat bread.

Why chicken thighs? They stay tender and juicy after hours of slow cooking, unlike chicken breasts which can dry out.

Make it ahead: This soup freezes beautifully for up to 3 months. Freeze without the pasta and add fresh when reheating.

Recipe 3: Greek Lemon Chicken Soup – Avgolemono

This silky, creamy, lemony chicken soup is Greece’s gift to the world. No cream needed — the creaminess comes from eggs.

Servings: 4-6 | Time: 45 minutes | Calories: ~300 per serving

Ingredients:

• 6 cups homemade or low-sodium chicken broth
• 2 cups cooked shredded chicken breast
• ½ cup orzo or white rice
• 3 large eggs
• Juice of 2 lemons (about ⅓ cup)
• 1 tbsp olive oil
• Salt and white pepper to taste
• Fresh dill and lemon slices for garnish

Instructions:

1. Bring broth to a boil in a large pot. Add orzo and cook until tender, about 8 minutes.
2. Reduce heat to a gentle simmer and add shredded chicken.
3. In a bowl, whisk together eggs and lemon juice until very frothy.
4. Slowly ladle 1-2 cups of hot broth into the egg mixture while whisking constantly (this tempers the eggs so they don’t scramble).
5. Pour the egg mixture back into the pot while stirring.
6. Heat gently — do NOT let it boil or the eggs will curdle.
7. Season with salt and white pepper. Drizzle with olive oil.
8. Serve immediately with fresh dill and lemon slices.

The science: Tempering the eggs is the key step here. Take your time and whisk constantly. The result is a velvety, restaurant-worthy soup.

Recipe 9: Crockpot Lemon Herb Chicken & Orzo Soup 🐢

The Crockpot version of a Mediterranean lemon chicken soup. Set it, forget it, and come home to a hug in a bowl.

Servings: 6 | Time: 6-8 hours low + 30 minutes | Calories: ~290 per serving

Ingredients:

• 1.5 lbs chicken breasts or thighs
• 5 cups chicken broth
• 1 onion, diced
• 3 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 tsp dried oregano
• 1 tsp dried thyme
• ½ tsp turmeric (anti-inflammatory!)
• Juice of 2 lemons
• Zest of 1 lemon
• 1 cup orzo (add in last 30 minutes)
• 2 cups fresh baby spinach
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley and dill to serve

Instructions:

1. Add chicken, broth, onion, garlic, carrots, celery, and dry spices to Crockpot.
2. Cook on LOW 6-8 hours or HIGH 3-4 hours.
3. Remove chicken and shred. Return to pot.
4. Add orzo and cook on HIGH 30 minutes until tender.
5. Stir in spinach, lemon juice, lemon zest, and olive oil.
6. Season to taste and garnish with fresh herbs.

Recipe 17: Crockpot Tuscan Chicken & White Bean Soup 🐢

This one is the MVP. Chicken AND beans together = protein-packed Mediterranean magic.

Servings: 8 | Time: 7-8 hours low | Calories: ~350 per serving

Ingredients:

• 1.5 lbs chicken thighs, bone-in or boneless
• 2 cans (15 oz) cannellini beans, drained
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) fire-roasted tomatoes
• 5 cups chicken broth
• 1 onion, diced
• 4 garlic cloves, minced
• 1 tsp Italian seasoning
• 1 tsp dried rosemary
• ½ tsp red pepper flakes
• 2 cups baby spinach or kale
• 2 tbsp olive oil
• ¼ cup fresh basil
• Parmesan rind (optional but amazing)
• Salt and pepper to taste

Instructions:

1. Add chicken, beans, both cans of tomatoes, broth, onion, garlic, spices, and Parmesan rind to Crockpot.
2. Cook on LOW 7-8 hours.
3. Remove chicken, shred, and return to pot.
4. Stir in spinach and basil. Let wilt 10 minutes.
5. Remove Parmesan rind. Drizzle with olive oil and serve topped with grated Parmesan.

This is a freeze-friendly meal prep winner. Double the recipe and freeze half in individual portions.

Recipe 20: Crockpot Greek Lemon Rice Soup 🐢

A simplified Crockpot take on Avgolemono without the egg-tempering process. Creamy, lemony, and incredibly easy.

Servings: 6 | Time: 6-7 hours low | Calories: ~260 per serving

Ingredients:

• 1 lb chicken breast
• 5 cups chicken broth
• ½ cup white or brown rice
• 1 onion, diced
• 2 garlic cloves
• 2 carrots, sliced
• Juice of 2 lemons
• 1 tsp dried dill
• 1 tsp oregano
• 3 tbsp olive oil
• 2 eggs, beaten (optional for creamier texture)
• Salt and pepper to taste
• Fresh dill for garnish

Instructions:

1. Add chicken, broth, rice, onion, garlic, carrots, and spices to Crockpot.
2. Cook on LOW 6-7 hours.
3. Remove chicken and shred. Return to pot.
4. For creamy version: whisk eggs with lemon juice. Slowly ladle in 1 cup of warm soup, whisking constantly. Pour mixture back into pot. Stir and heat gently without boiling.
5. For simpler version: just stir in lemon juice directly.
6. Season and serve with fresh dill.

🥣 LENTIL SOUPS (Recipes 5, 19)

Lentils are a Mediterranean superfood — inexpensive, protein-rich, and incredibly versatile.

Recipe 5: Turkish Red Lentil Soup (Mercimek Çorbası)

This is probably the most popular soup in all of Turkey. Velvety smooth, warmly spiced, and deeply satisfying.

Servings: 6 | Time: 35 minutes | Calories: ~220 per serving

Ingredients:

• 1.5 cups red lentils, rinsed
• 1 large onion, diced
• 2 medium carrots, chopped
• 2 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 6 cups vegetable or chicken broth
• 2 tsp cumin
• 1 tsp turmeric
• 1 tsp sweet paprika
• ½ tsp cayenne (optional)
• 3 tbsp olive oil
• Juice of 1 lemon
• Salt to taste

For the spiced butter drizzle (traditional):

• 2 tbsp butter or olive oil
• 1 tsp dried mint
• ½ tsp red pepper flakes

Instructions:

1. Heat olive oil in a large pot. Sauté onion and carrots until soft, about 7 minutes.
2. Add garlic and spices. Cook 1 minute until fragrant.
3. Add lentils, tomatoes, and broth. Bring to a boil.
4. Reduce heat and simmer 20-25 minutes until lentils are fully cooked and mushy.
5. Use an immersion blender to blend completely smooth.
6. Stir in lemon juice. Adjust seasoning.
7. Make the drizzle: heat butter with mint and red pepper flakes until sizzling. Drizzle over each bowl.

Serve with: A wedge of lemon, warm flatbread, and a simple salad.

Recipe 19: Lebanese Lentil & Spinach Soup

Another gem from the Eastern Mediterranean. This soup uses brown lentils, loads of spinach, and a cumin-lemon finish.

Servings: 4-6 | Time: 40 minutes | Calories: ~230 per serving

Ingredients:

• 1 cup brown or green lentils, rinsed
• 5 cups vegetable broth or water
• 4 cups fresh spinach (or 1 package frozen, thawed)
• 1 large onion, diced
• 3 garlic cloves, minced
• 1 large lemon, juiced
• 2 tsp cumin
• ½ tsp coriander
• ¼ tsp cayenne
• 3 tbsp olive oil
• Salt to taste
• Crispy onions for garnish (optional)

Instructions:

1. Heat oil in a large pot. Cook onion over medium-high heat until golden and slightly caramelized.
2. Add garlic and spices. Cook 2 minutes.
3. Add lentils and broth. Bring to a boil, then simmer 25 minutes until lentils are tender.
4. Add spinach and stir until wilted.
5. Add lemon juice. Taste and adjust salt and seasoning.
6. Serve with crispy fried onion flakes on top for texture.

🥗 VEGETABLE SOUPS (Recipes 7, 8, 11, 14, 18, 23)

These plant-based soups celebrate Mediterranean vegetables at their peak.

Recipe 7: Classic Italian Minestrone

The ultimate vegetable soup. Every Italian family has their own version — this one is simple, vibrant, and loaded with vegetables.

Servings: 8 | Time: 50 minutes | Calories: ~240 per serving

Ingredients:

• 1 can (15 oz) cannellini beans, drained
• 1 can (28 oz) crushed tomatoes
• 6 cups vegetable broth
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium zucchini, diced
• 1 medium yellow squash, diced
• 1 cup green beans, cut in 1-inch pieces
• 1 large onion, diced
• 4 garlic cloves, minced
• 1 cup small pasta (ditalini or elbow)
• 2 tsp Italian seasoning
• 1 tsp dried basil
• 3 tbsp olive oil
• 1 Parmesan rind
• Salt, pepper, and red pepper flakes
• Fresh basil and Parmesan to serve

Instructions:

1. Heat olive oil in a large pot. Cook onion, carrots, and celery 7-8 minutes.
2. Add garlic and cook 1 minute.
3. Add tomatoes, broth, beans, green beans, squash, zucchini, Parmesan rind, and seasonings.
4. Bring to a boil, then simmer 20 minutes.
5. Add pasta and cook 10 minutes more until tender.
6. Remove Parmesan rind. Season to taste.
7. Serve topped with fresh basil and a generous sprinkle of Parmesan.

Recipe 11: Zucchini & Feta Soup

Light, creamy, and elegant — this Greek-inspired soup is surprisingly simple and comes together in 25 minutes.

Servings: 4 | Time: 25 minutes | Calories: ~200 per serving

Ingredients:

• 4 medium zucchini, roughly chopped
• 1 small onion, diced
• 2 garlic cloves
• 3 cups vegetable broth
• ½ cup crumbled feta cheese (plus more to serve)
• 2 tbsp olive oil
• 1 tsp dried mint or fresh mint
• Juice of ½ lemon
• Salt and white pepper

Instructions:

1. Heat olive oil in a pot. Sauté onion and garlic 4-5 minutes.
2. Add zucchini and broth. Simmer 12-15 minutes until zucchini is very tender.
3. Add feta cheese. Blend completely smooth with an immersion blender.
4. Stir in lemon juice and mint. Season with salt and white pepper.
5. Serve topped with crumbled feta, a drizzle of olive oil, and fresh mint.

Recipe 14: Crockpot Mediterranean Vegetable Soup 🐢

A dump-and-go veggie-packed soup with bold Mediterranean flavors. Great for batch cooking.

Servings: 8 | Time: 6-8 hours low | Calories: ~180 per serving

Ingredients:

• 1 can (28 oz) diced tomatoes
• 6 cups vegetable broth
• 2 medium zucchini, diced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 onion, diced
• 4 garlic cloves, minced
• 1 can (15 oz) chickpeas, drained
• 1 cup green beans
• 2 tsp Italian seasoning
• 1 tsp smoked paprika
• 2 tbsp olive oil
• 1 tbsp tomato paste
• Fresh parsley and Parmesan to serve

Instructions:

1. Add all ingredients to the Crockpot except fresh parsley.
2. Cook on LOW 6-8 hours or HIGH 3-4 hours.
3. Stir well before serving. Adjust seasoning.
4. Ladle into bowls and top with fresh parsley and Parmesan.

Recipe 18: Roasted Red Pepper & Tomato Soup

Rich, silky, and packed with vitamin C. This is a step up from ordinary tomato soup.

Servings: 4 | Time: 40 minutes | Calories: ~190 per serving

Ingredients:

• 3 large red bell peppers, halved and seeded
• 1 can (28 oz) whole peeled tomatoes
• 1 large onion, quartered
• 4 garlic cloves, unpeeled
• 3 cups vegetable broth
• 2 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp cumin
• 1 tbsp balsamic vinegar
• Salt, pepper, and red pepper flakes
• Fresh basil for garnish

Instructions:

1. Preheat oven to 425°F. Toss peppers, onion, and garlic with olive oil on a baking sheet.
2. Roast 25-30 minutes until charred and tender.
3. Squeeze garlic from skins. Add all roasted vegetables to a blender with tomatoes, broth, and spices.
4. Blend until completely smooth.
5. Transfer to a pot and simmer 10 minutes. Add balsamic vinegar.
6. Season and serve topped with fresh basil and a swirl of olive oil.

Recipe 23: Creamy Cauliflower & Tahini Soup

This one surprises everyone. Roasted cauliflower blended with tahini creates a nutty, creamy soup with Middle Eastern flair.

Servings: 4 | Time: 40 minutes | Calories: ~210 per serving

Ingredients:

• 1 large head cauliflower, cut into florets
• 4 cups vegetable broth
• 1 onion, diced
• 3 garlic cloves
• 3 tbsp tahini
• Juice of 1 lemon
• 2 tbsp olive oil
• 1 tsp cumin
• ½ tsp turmeric
• Salt to taste

Toppings: Toasted pine nuts, za’atar, olive oil drizzle, fresh parsley

Instructions:

1. Roast cauliflower and garlic at 425°F with olive oil, 20-25 minutes until golden.
2. Sauté onion in a pot until soft. Add spices and cook 1 minute.
3. Add roasted cauliflower, garlic, and broth. Simmer 10 minutes.
4. Add tahini and lemon juice. Blend completely smooth.
5. Season and serve topped with pine nuts, za’atar, and olive oil.

🐟 SEAFOOD SOUP (Recipe 15)

Recipe 15: Provençal Fish Soup

Inspired by the South of France, this fragrant seafood soup is lighter than a bouillabaisse but equally impressive.

Servings: 4 | Time: 35 minutes | Calories: ~280 per serving

Ingredients:

• 1 lb firm white fish (cod, halibut, or sea bass), cut into chunks
• 1 can (14 oz) diced tomatoes
• 4 cups fish or vegetable broth
• 1 small fennel bulb, thinly sliced
• 1 onion, diced
• 3 garlic cloves, minced
• ½ cup dry white wine (optional)
• 1 tsp saffron threads (soak in 2 tbsp warm water)
• 1 tsp smoked paprika
• 1 orange, zested and juiced
• 3 tbsp olive oil
• Fresh thyme
• Salt and pepper
• Fresh parsley and rustic bread to serve

Instructions:

1. Heat olive oil in a large pot. Sauté onion and fennel 6-7 minutes.
2. Add garlic, paprika, and thyme. Cook 1 minute.
3. Add wine and let it reduce 2 minutes.
4. Add tomatoes, broth, saffron water, and orange zest. Simmer 15 minutes.
5. Add fish chunks. Simmer 5-7 minutes until fish is cooked through and flakes easily.
6. Add orange juice. Season generously with salt and pepper.
7. Serve in deep bowls with crusty bread.

🌿 MORE MEDITERRANEAN CLASSICS (Recipes 8, 13, 21, 22, 24, 25)

Recipe 8: Spanish Tomato Bread Soup (Sopa de Tomate)

This rustic peasant soup uses stale bread to create a thick, satisfying, zero-waste meal.

Servings: 4 | Time: 30 minutes | Calories: ~250 per serving

Ingredients:

• 4-5 slices stale crusty bread, torn into chunks
• 1 can (28 oz) crushed tomatoes
• 3 cups vegetable broth
• 4 garlic cloves, thinly sliced
• 1 tsp smoked paprika
• ¼ tsp cumin
• 3 tbsp olive oil
• 4 eggs (optional — poach directly in the soup)
• Salt and pepper
• Fresh parsley

Instructions:

1. Heat olive oil in a heavy pot. Fry garlic slices until golden. Remove and set aside.
2. Add smoked paprika and cumin. Stir 30 seconds.
3. Add crushed tomatoes and broth. Simmer 15 minutes.
4. Add bread chunks. Stir and let them absorb the broth, about 5 minutes.
5. Create wells in the soup and crack an egg into each. Cover and poach 4-5 minutes.
6. Season and garnish with fried garlic and fresh parsley.

Recipe 13: Harira – Moroccan Lamb & Lentil Soup

Morocco’s most famous soup is traditionally served to break the Ramadan fast. Rich, aromatic, and absolutely filling.

Servings: 8 | Time: 1.5 hours | Calories: ~320 per serving

Ingredients:

• ½ lb lamb shoulder, cut into small cubes (or ground lamb)
• ½ cup red lentils, rinsed
• 1 can (15 oz) chickpeas, drained
• 1 can (28 oz) crushed tomatoes
• 6 cups beef or chicken broth
• 1 large onion, diced
• 3 celery stalks, chopped
• ¼ cup fresh parsley, chopped
• ¼ cup fresh cilantro, chopped
• 1 tsp turmeric
• 1 tsp ginger
• 1 tsp cinnamon
• 1 tsp cumin
• ½ cup vermicelli pasta, broken
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper
• Dates and lemon wedges to serve (traditional)

Instructions:

1. Brown lamb in olive oil over high heat. Set aside.
2. In same pot, sauté onion and celery 5 minutes.
3. Add all spices. Cook 1 minute.
4. Return lamb. Add tomatoes, broth, lentils, and chickpeas.
5. Simmer 45 minutes until lamb is tender and lentils dissolve.
6. Add vermicelli and cook 10 more minutes.
7. Stir in lemon juice, parsley, and cilantro. Season generously.
8. Serve with dates and lemon wedges on the side.

Recipe 21: Spanish Garlic Soup (Sopa de Ajo)

Four ingredients, incredible flavor. This Madrid classic is simple enough for a Tuesday and impressive enough for guests.

Servings: 4 | Time: 25 minutes | Calories: ~230 per serving

Ingredients:

• 8 garlic cloves, thinly sliced
• 4 eggs
• 4 thick slices rustic bread, torn
• 4 cups chicken or vegetable broth
• 2 tsp smoked paprika
• ¼ tsp cayenne
• 3 tbsp olive oil
• Salt and pepper
• Fresh parsley

Instructions:

1. Heat olive oil in a heavy pot over medium heat. Fry garlic until golden (not burned).
2. Add smoked paprika and cayenne. Stir quickly.
3. Add bread and broth. Simmer 10 minutes until bread softens.
4. Create four wells. Crack one egg into each. Cover and poach 4-5 minutes.
5. Season and serve immediately with fresh parsley.

Recipe 22: Crockpot Lamb & Vegetable Soup 🐢

Slow-cooked lamb becomes melt-tender and infuses the broth with incredible depth.

Servings: 6-8 | Time: 8 hours low | Calories: ~340 per serving

Ingredients:

• 1.5 lbs lamb shoulder or leg, cut into cubes
• 6 cups chicken or beef broth
• 1 can (14 oz) diced tomatoes
• 2 large carrots, sliced
• 2 medium potatoes, cubed
• 1 large onion, diced
• 3 garlic cloves, minced
• 1 cup frozen peas (add last 30 min)
• 1 tsp cumin
• 1 tsp coriander
• ½ tsp cinnamon
• 1 tsp paprika
• 2 tbsp olive oil
• Fresh mint and parsley to serve

Instructions:

1. Brown lamb in olive oil in a skillet. Transfer to Crockpot.
2. Add all ingredients except peas.
3. Cook on LOW 8 hours.
4. Add peas 30 minutes before serving.
5. Serve topped with fresh mint and parsley.

Recipe 24: Crockpot Spinach & Chickpea Soup 🐢

Quick to prep, big on flavor, and completely plant-based. This one is great for meatless Mondays.

Servings: 6 | Time: 6-8 hours low | Calories: ~220 per serving

Ingredients:

• 2 cans (15 oz) chickpeas, drained
• 5 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• 4 cups fresh spinach
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tsp cumin
• 1 tsp smoked paprika
• ½ tsp turmeric
• Juice of 1 lemon
• 2 tbsp olive oil
• Salt, pepper, red pepper flakes
• Greek yogurt for topping (optional)

Instructions:

1. Add all ingredients except spinach and lemon to Crockpot.
2. Cook on LOW 6-8 hours or HIGH 3-4 hours.
3. Add spinach 20 minutes before serving and stir to wilt.
4. Stir in lemon juice. Adjust seasoning.
5. Serve with a dollop of Greek yogurt and warm pita.

Recipe 25: Turkish Yogurt & Barley Soup (Yayla Çorbası)

Creamy, tangy, and warming — this traditional Turkish soup is one of the most unique on the list and incredibly comforting.

Servings: 4-6 | Time: 45 minutes | Calories: ~240 per serving

Ingredients:

• ½ cup pearl barley, rinsed
• 5 cups chicken or vegetable broth
• 1.5 cups plain whole-milk yogurt
• 1 egg yolk
• 2 tbsp flour
• 4 tbsp butter (divided)
• 1 tsp dried mint
• 1 tsp paprika
• Salt and white pepper
• Fresh mint for garnish

Instructions:

1. Cook barley in broth about 30-35 minutes until tender.
2. In a bowl, whisk together yogurt, egg yolk, and flour until smooth.
3. Slowly ladle 1-2 cups of warm broth into yogurt mixture while whisking (tempering step).
4. Pour tempered yogurt back into pot over LOW heat. Stir constantly and do NOT let it boil.
5. Season with salt and white pepper.
6. In a small pan, melt remaining butter. Add mint and paprika. Sizzle 30 seconds.
7. Ladle soup into bowls and drizzle with spiced butter. Garnish with fresh mint.

🐢 All Crockpot Soups at a Glance

🛒 Mediterranean Soup Pantry Staples

Stock these and you can make nearly any soup on this list:

Canned Goods:

• Cannellini beans, chickpeas, diced tomatoes, crushed tomatoes, tomato paste

Grains & Legumes:

• Red lentils, brown lentils, orzo, pearl barley, wild rice, small pasta

Pantry Spices:

• Cumin, smoked paprika, turmeric, oregano, coriander, cinnamon, red pepper flakes, dried mint

Proteins:

• Chicken thighs (fresh or frozen), canned tuna, Italian turkey sausage

Produce Staples:

• Garlic, onions, carrots, celery, zucchini, baby spinach, kale, lemons

Flavor Boosters:

• Extra virgin olive oil, Parmesan rinds, tahini, balsamic vinegar, white wine

🧊 Soup Meal Prep & Freezing Guide

Freezing Tip: Store in individual portions in zip-lock freezer bags laid flat. Thaw overnight in the fridge and reheat on the stovetop.

💡 Tips to Make Every Soup Better

Use homemade or quality broth. The broth is the soul of the soup. Low-sodium broth lets you control the salt level. Better broth = better soup, every single time.

Don’t skip the olive oil. A drizzle of good quality extra virgin olive oil at serving (not just cooking) adds flavor, healthy fats, and that authentic Mediterranean finish.

Bloom your spices. Add dried spices directly to the oil before adding liquids. This 60-second step transforms flavor and is one of the most underused techniques in home cooking.

Add acid at the end. Lemon juice, balsamic vinegar, or a splash of wine stirred in at the end brightens the entire pot and balances heaviness.

Parmesan rinds are secret weapons. Save your Parmesan rinds in a zip-lock bag in the freezer and drop one into any Italian-style soup while it simmers. The flavor it adds is unreal.

Season in layers. Add a little salt at each stage of cooking rather than all at the end. This builds much deeper flavor.

Final Thoughts

Mediterranean soups aren’t just meals — they’re a lifestyle. They’re how generations of people around the Mediterranean have stayed healthy, lean, and satisfied without obsessing over diets.

Every single soup in this collection is built on the same foundation: good olive oil, whole ingredients, seasonal vegetables, legumes, lean proteins, and bold herbs and spices.

Whether you’re making a quick Tuesday night Turkish lentil soup, slow-cooking a Crockpot Tuscan chicken & white bean on a Sunday, or impressing guests with a silky Avgolemono, you now have 25 recipes to carry you through every season and every craving.