Cozy Mediterranean Soups for Winter: Nutritious and Delicious

As winter sets in, there’s nothing more comforting than a warm bowl of soup. The Mediterranean diet, known for its heart-healthy and nutrient-rich ingredients, offers a variety of soups that are perfect for chilly days. Packed with vegetables, legumes, herbs, and wholesome grains, these soups are both delicious and nourishing. Here are some must-try Mediterranean diet soups to keep you warm this winter.

1. Garlicky Cabbage and White Bean Soup

A classic winter soup, this garlicky cabbage and white bean soup is rich in fiber, vitamins, and plant-based protein. The combination of tender cabbage, creamy white beans, and a hint of garlic makes it both comforting and flavorful.

Ingredients:

• 1 small head of green cabbage, chopped
• 1 can of white beans, drained and rinsed
• 4 cloves garlic, minced
• 4 cups vegetable broth
• 1 small onion, diced
• 1 tsp olive oil
• 1 tsp dried thyme
• Salt and pepper to taste
• Fresh dill for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and garlic, sauté until fragrant.
2. Add cabbage and cook until slightly wilted.
3. Pour in vegetable broth, white beans, and thyme. Simmer for 20 minutes.
4. Season with salt and pepper, garnish with fresh dill, and serve warm.

2. Lentil and Spinach Soup

This hearty soup is packed with plant-based protein and iron, making it a nutritious winter staple. Lentils and spinach create a satisfying, nutrient-dense dish with a Mediterranean touch.

Ingredients:

• 1 cup dry lentils, rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 1 tsp cumin
• 1/2 tsp paprika
• 2 cups fresh spinach
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot, then sauté onions and garlic until softened.
2. Add lentils, broth, tomatoes, cumin, and paprika. Bring to a boil, then reduce heat and simmer for 25-30 minutes.
3. Stir in spinach and cook until wilted. Season with salt and pepper.
4. Serve warm with a drizzle of olive oil.

3. Greek Avgolemono Soup

Avgolemono is a traditional Greek soup made with eggs, lemon, and rice, creating a creamy and tangy flavor that’s perfect for cold days.

Ingredients:

• 4 cups chicken or vegetable broth
• 1/2 cup rice
• 2 eggs
• Juice of 2 lemons
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Bring broth to a boil, add rice, and cook until tender.
2. In a bowl, whisk eggs and lemon juice together.
3. Slowly add a ladle of hot broth to the egg mixture while whisking to temper the eggs.
4. Pour the mixture back into the soup, stirring constantly until creamy.
5. Season with salt and pepper and serve warm.