🥣 Mediterranean Vegetable Soup — Full Detailed Recipe

⭐ Ingredients (Serves 4–5)

Vegetables

• 2 tbsp extra-virgin olive oil

• 1 medium onion, finely chopped

• 3 cloves garlic, minced

• 2 carrots, diced

• 2 celery stalks, diced

• 1 medium zucchini, diced

• 1 red bell pepper, chopped

• 1 cup cherry tomatoes (or 1 large tomato, chopped)

Base & Seasonings

• 1 cup cooked lentils (optional but traditional & nutritious)

• 4 cups vegetable broth

• 1 cup water (add more if needed)

• 1 tsp smoked paprika

• 1 tsp cumin

• 1 tsp dried oregano

• ½ tsp black pepper

• Salt to taste

Finishing

• Juice of ½ lemon

• Fresh parsley or cilantro, chopped

• Optional: crumbled feta cheese (skip if vegan)

🔥 Step-by-Step Cooking Instructions

1. Sauté the aromatics

Heat olive oil in a pot over medium heat.
Add onions + garlic, sauté 2–3 minutes until fragrant.

2. Add base vegetables

Add carrots, celery, bell pepper, and cook 5 minutes until slightly softened.

3. Add zucchini & tomatoes

Mix in zucchini and tomatoes.
Cook 3–4 minutes so they release flavor.

4. Add spices

Sprinkle:

• paprika

• cumin

• oregano

• salt & pepper

Stir 30 seconds so spices bloom.

5. Add broth

Pour in vegetable broth + water.
Add cooked lentils if using.

Bring to a boil → reduce to simmer for 20–25 minutes.

6. Finish with acidity & herbs

Turn off heat and add:

• Fresh lemon juice

• Chopped parsley

Adjust salt if needed.

🍽️ Serve

Ladle into bowls and top with:

• A drizzle of olive oil

• Extra parsley

• Feta (optional)

• A lemon wedge

Serve warm with crusty bread or whole wheat pita.

💚 Nutrition (per serving)

Approximate:

• Calories: 180–240

• Protein: 8–12 g

• Fiber: 8–10 g

• Fat: 7–9 g

• Carbs: 22–28 g

Very heart-healthy & perfect for weight loss.

🍋 Chef Tips

• Add spinach in the last 2 minutes for extra greens.

• Use chickpeas instead of lentils for a different texture.

• Add 1 tsp chili flakes for a spicy version.

• Refrigerates well for 3 days and tastes even better the next day.