8 Best 10 Min Mediterranean Diet Soups For Busy People

In today’s fast-paced world, maintaining a healthy diet can be challenging, especially for those with tight schedules. The Mediterranean diet, renowned for its health benefits and delicious flavors, offers a perfect solution with its emphasis on fresh, wholesome ingredients. One of the easiest ways to incorporate this diet into your busy life is through soups. Mediterranean soups are not only quick to prepare but also packed with nutrients, making them an ideal choice for busy individuals. This blog post will guide you through eight of the best 10-minute Mediterranean diet soups that are both healthy and delicious, ensuring you stay energized and satisfied throughout your hectic day.

1. Classic Greek Avgolemono Soup

Ingredients:

• 4 cups chicken broth
• 1/2 cup orzo pasta
• 2 eggs
• 1 lemon (juiced)
• Salt and pepper to taste
• Fresh dill for garnish

Instructions:

1. Heat the broth: In a pot, bring the chicken broth to a boil.
2. Cook the orzo: Add orzo pasta and cook until tender, about 5-7 minutes.
3. Prepare egg-lemon mixture: In a bowl, whisk eggs and lemon juice until combined.
4. Temper the mixture: Slowly add a ladle of hot broth to the egg mixture while whisking to prevent curdling.
5. Combine and season: Pour the egg mixture back into the pot, stirring constantly. Season with salt and pepper.
6. Serve: Garnish with fresh dill and serve immediately.

Benefits:

Avgolemono soup is a perfect blend of protein and carbs, providing a balanced meal that is both filling and energizing. The lemon juice adds a refreshing tang, making it a delightful choice for a quick lunch or dinner.

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2. Italian Minestrone Soup

Ingredients:

• 4 cups vegetable broth
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 cup mixed frozen vegetables (carrots, peas, green beans)
• 1/2 cup small pasta shells
• 1 tsp dried basil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Combine ingredients: In a pot, combine vegetable broth, diced tomatoes, cannellini beans, mixed vegetables, and pasta.
2. Season: Add dried basil, salt, and pepper.
3. Cook: Bring to a boil, then reduce heat and simmer for 10 minutes, or until pasta is cooked.
4. Serve: Garnish with fresh parsley and serve hot.

Benefits:

This minestrone soup is rich in fiber, vitamins, and minerals, making it a hearty and nutritious option. The combination of beans and vegetables ensures a balanced intake of proteins and nutrients, perfect for a busy lifestyle.

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3. Spanish Gazpacho

Ingredients:

• 4 ripe tomatoes
• 1 cucumber
• 1 red bell pepper
• 1 small red onion
• 2 cloves garlic
• 2 cups tomato juice
• 2 tbsp olive oil
• 2 tbsp red wine vinegar
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Prepare vegetables: Chop tomatoes, cucumber, bell pepper, and onion. Mince garlic.
2. Blend: In a blender, combine all chopped vegetables, garlic, tomato juice, olive oil, and red wine vinegar. Blend until smooth.
3. Season: Add salt and pepper to taste.
4. Chill: Refrigerate for at least 10 minutes.
5. Serve: Garnish with fresh basil and serve cold.

Benefits:

Gazpacho is a refreshing cold soup that is perfect for hot days. It is low in calories and high in antioxidants, thanks to the fresh vegetables. This soup is ideal for a light and healthy meal that requires minimal preparation time.

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4. Lebanese Lentil Soup

Ingredients:

• 4 cups vegetable broth
• 1 cup red lentils
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1/2 tsp turmeric
• 1 lemon (juiced)
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Sauté vegetables: In a pot, sauté onion and garlic until fragrant.
2. Add ingredients: Add vegetable broth, red lentils, cumin, and turmeric.
3. Cook: Bring to a boil, then simmer for 10 minutes, or until lentils are tender.
4. Season: Add lemon juice, salt, and pepper.
5. Serve: Garnish with fresh cilantro and serve hot.

Benefits:

Lebanese lentil soup is packed with protein and fiber, making it a satisfying meal. The spices add depth of flavor, while the lemon juice provides a zesty finish. This soup is great for boosting your energy and keeping you full.

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5. Moroccan Chickpea Soup

Ingredients:

• 4 cups vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 carrot, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp cinnamon
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Sauté vegetables: In a pot, sauté onion, garlic, and carrot until softened.
2. Add ingredients: Add vegetable broth, chickpeas, cumin, paprika, and cinnamon.
3. Cook: Bring to a boil, then simmer for 10 minutes.
4. Season: Add salt and pepper.
5. Serve: Garnish with fresh cilantro and serve hot.

Benefits:

This Moroccan chickpea soup is a flavorful and hearty dish that provides a good amount of protein and fiber. The spices give it a warm and aromatic profile, making it a comforting choice for a quick meal.

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6. Turkish Red Lentil Soup

Ingredients:

• 4 cups vegetable broth
• 1 cup red lentils
• 1 onion, chopped
• 1 carrot, diced
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste
• Fresh mint for garnish

Instructions:

1. Sauté vegetables: In a pot, sauté onion, garlic, and carrot until softened.
2. Add ingredients: Add vegetable broth, red lentils, cumin, and paprika.
3. Cook: Bring to a boil, then simmer for 10 minutes, or until lentils are tender.
4. Season: Add salt and pepper.
5. Serve: Garnish with fresh mint and serve hot.

Benefits:

Turkish red lentil soup is a nutritious and filling option, rich in protein and fiber. The spices enhance the flavor, while the fresh mint adds a refreshing touch. This soup is perfect for a quick and wholesome meal.

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7. Italian Tomato Basil Soup

Ingredients:

• 4 cups tomato juice
• 1 cup vegetable broth
• 1 can (15 oz) diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1/2 cup fresh basil leaves, chopped
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Sauté vegetables: In a pot, sauté onion and garlic until softened.
2. Add ingredients: Add tomato juice, vegetable broth, diced tomatoes, and fresh basil.
3. Cook: Bring to a boil, then simmer for 10 minutes.
4. Season: Add salt and pepper.
5. Serve: Garnish with fresh basil and serve hot.

Benefits:

This Italian tomato basil soup is rich in lycopene, an antioxidant found in tomatoes. It’s a simple yet flavorful soup that’s easy to prepare, making it a great choice for a quick, healthy meal.

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8. French Ratatouille Soup

Ingredients:

• 4 cups vegetable broth
• 1 zucchini, diced
• 1 eggplant, diced
• 1 bell pepper, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (15 oz) diced tomatoes
• 1 tsp herbes de Provence
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Sauté vegetables: In a pot, sauté onion, garlic, zucchini, eggplant, and bell pepper until softened.
2. Add ingredients: Add vegetable broth, diced tomatoes, and herbes de Provence.
3. Cook: Bring to a boil, then simmer for 10 minutes.
4. Season: Add salt and pepper.
5. Serve: Garnish with fresh parsley and serve hot.

Benefits:

Ratatouille soup is a delightful combination of vegetables, providing a variety of nutrients and flavors. It’s a versatile and colorful soup that’s perfect for a quick, healthy meal.