Mediterranean diet: making soup

Today, our menu contains recipes for soups from the Mediterranean diet. It is very tasty and healthy at the same time! What could be healthier than eating a centenarian? Of course, we tried to choose such recipes for the Mediterranean diet that are quick and easy to prepare.

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

Thanks to the food included in the Mediterranean diet, those who adhere to it are considered centenarians. These are usually foods rich in vegetables, fruits, whole grains, beans, nuts, seeds, fish, seafood and olive oil.

The first course of the Mediterranean diet usually includes beans, legumes, herbs and lots of vegetables. Another common theme is that the soup is flavored with extra virgin olive oil and herbs, not things like greasy cream and butter. It is much healthier and easier for the stomach. Some soups still have a creamy texture, but are seasoned with egg and lemon sauce instead of heavy sour cream.

Mediterranean soup of white beans and oranges

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 extra virgin olive oil;
• ½ a teaspoon of dried oregano
• 1 bay leaf;
• 3 slices of orange (skin and pulp);
• 2 tablespoons tomato paste
• 4 cans of canned white beans
• 2 glasses of water.

Preparation

1. Saute carrots, celery and onions in olive oil until soft. Add oregano and bay leaf.
2. Add 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 30-40 minutes, stirring occasionally, until the soup thickens.

Mediterranean soup with zucchini and basil

Ingredients:

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

Preparation

1. Melt the butter in a medium saucepan over medium heat.
2. Add the onion and simmer for about 5 minutes, until translucent.
3. Add the garlic and simmer for another minute or two with frequent stirring.
4. Add zucchini or squash and cook for 4-5 minutes, stirring constantly.
5. Add the chicken stock and lemon zest, bring to a boil and quickly reduce the heat to simmer gently.
6. Saute for about 10 minutes, until the pumpkins are soft.
7. Add the basil and stir.
8. Whisk the soup with a blender.
9. Season with salt and pepper to taste.
10. Serve hot or chilled with additional spices of your choice.

Mediterranean fish soup

Ingredients:

• 1 onion, chopped;
• ½ green pepper, chopped;
• 2 cloves garlic, minced;
• 1 can (420 ml) of diced tomatoes in their own juice, drain the juice;
• 830 ml chicken broth;
• 1 can of tomato sauce;
• 70 g canned mushrooms;
• ¼ cups of chopped black olives
• ½ a glass of orange juice;
• ½ glass of dry white wine;
• 2 bay leaves;
• 1 teaspoon dried basil
• ¼ a teaspoon of fennel seeds, crushed;
• ⅛ a teaspoon of ground black pepper;
• 500 g medium shrimp, shelled;
• 450 g of cod fillet, diced.

Preparation

1. Put onion, green pepper, garlic, tomato, chicken stock, tomato sauce, mushrooms, olives, orange juice, wine, bay leaf, dried basil, fennel seeds and paprika in the pot.
2. Cover and cook over low heat until vegetables are tender (at least an hour).
3. Add the shrimp and cod and cook for another 15-30 minutes, or until the shrimp are browned.
4. Take the bay leaf out of the soup and enjoy.

Mediterranean soup with cauliflower

Ingredients:

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

Preparation

1. Put the cauliflower flowers in a large bowl of lightly salted water and let it stand for 20 minutes.
2. Strain well and place on a sheet of thick aluminum foil on a baking sheet. Coat the cauliflower evenly with olive oil.
3. Preheat oven to 180 degrees and bake cabbage until golden brown (20-30 minutes).
4. Meanwhile, heat the olive oil in a large soup pot and sauté the onions until translucent (about 5 minutes).
5. Add garlic and roasted cauliflower.
6. Add water, season with salt and black pepper and simmer for about 30 minutes, until all the vegetables are soft.
7. Whisk the soup in the pot using a blender until creamy and enjoy.