14 One-Pot Mediterranean Diet Soup Recipes
Reviewed by Dietitian Jessica Ball, M.S., RD
These easy Mediterranean diet soup recipes are a delicious choice any day of the week. We've packed them with plenty of protein and fresh vegetables to keep you feeling nourished and satisfied. You can also use frozen or canned vegetables in a pinch. From cozy Slow-Cooker Chicken & Chickpea Soup to Ravioli & Vegetable Soup, these Mediterranean diet recipes are quick, warming and come together in one pot.
Slow-Cooker Chicken & Chickpea Soup
The only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that. It simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken thighs is the key to making rich soup without adding broth. Plus, if you're also in need of healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that's always good to stock up on.
Vegan Cabbage Soup
This vegan soup recipe is surprisingly easy to make. The flavorful broth is spiked with garlic, tomatoes and a hint of coriander. Just slice and dice your cabbage and fennel and you'll be enjoying this quick healthy soup in no time.
Ravioli & Vegetable Soup
Fresh or frozen ravioli cook in minutes and turn this light vegetable soup into a main course. Look for whole-wheat or whole-grain ravioli in the refrigerated or frozen section of the supermarket. Serve this healthy ravioli soup with a side salad.
Slow-Cooker Pasta e Fagioli Soup Freezer Pack
Your favorite restaurant soup just got easier and healthier with this freezer-to-crock-pot recipe. If you keep a special bottle of olive oil on hand for stand-out dishes, this is the recipe to pull it out for. The headiness of the fruity olive oil truly elevates the flavors in this Italian meal-prep slow-cooker soup.
White Bean Soup with Tomato & Shrimp
With capers and olives, this heart-healthy soup draws inspiration from Italian puttanesca sauce. Serve with crusty whole-grain bread to soak up the broth.
Hearty Chickpea & Spinach Stew
This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without adding too much sodium in this healthy recipe for weight loss.
Sausage, Brussels Sprout & Potato Soup
Bake up some Manchego cheese toasts and uncork a bottle of Ribera del Duero to enjoy alongside this healthy pot of soup. Both sweet and hot Italian sausage work well.
Pasta e Ceci (Pasta & Chickpea Soup)
This thick soup is full of ceci (Italian for chickpeas), tomatoes, fresh rosemary and pasta. Convenient pantry items make it the perfect solution for harried weeknights. To make this soup vegetarian simply swap reduced-sodium vegetable broth for the beef broth.
Chicken & White Bean Soup
Once again, rotisserie chickens can relieve the dinner-rush pressure, especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.
Chickpea, Chorizo & Spinach Soup
Chorizo lends this soup inspired by ingredients popular around the Mediterranean a smoky paprika flavor, and since it's sautéed first, much of the fat is drained away. Be sure to buy dry-cured, salami-style Spanish chorizo, not soft, raw Mexican-style sausage by the same name.
Slow-Cooker Mediterranean Diet Stew
With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock pot stew.
Shrimp & Fish Stew
This hearty shrimp and fish stew is inspired by cioppino, an Italian-American dish that originated in San Francisco. Serve with crusty bread to soak up every last bit of the savory broth.
Hearty Minestrone
This version of the Italian classic soup Minestrone is packed with leeks, potatoes, beans, zucchini, spinach and orzo, making it perfect for a hearty lunch or supper on a cold winter's night. To make a vegetarian version use vegetable rather than chicken broth. Top each bowl with freshly grated Parmigiano-Reggiano for a zesty burst of flavor.
Slow-Cooker Spanish Chickpea Soup
This easy soup recipe is inspired by cocido, the hearty stew of assorted meats, chickpeas and vegetables considered a national dish of Spain. Each region, family and restaurant has its own variation, but this slow-cooker soup has enough meat to satisfy the carnivores and enough vegetables to make it healthy. Ask for a 4-ounce slab of Serrano ham or prosciutto at your deli counter instead of buying slices.