Healthy Mediterranean Soup

This is the sort of food that will help you live forever. No need to worry about powders, ‘superfoods’ or anything else like that, a big bowl of Mediterranean soup is all you need. This is the perfect meal for when you feel like you need something healthy!

Why it’s good for you

Where do I start with this one?! Every bit of this soup is good for you, from the basics of garlic & onion to the beans & spinach. It has everything you need to nourish your gut. This is what we call a hearty soup!

Notes

1. Don’t have baby spinach? try kale, silverbeet or cavolo nero…frozen spinach works too!

2. I love crunch in all my meals but if it’s not for you feel free to leave out the almonds (or use what you have in your pantry-sliced or chopped almonds)

3. Vegan swap: leave out the parmesan (use nutritional yeast if you have some) & chicken for vegetable stock

4. If you don’t have time/access to fresh herbs, use a dried italian herb mix (yes, I know it’s not greek but I have never seen greek seasoning at the shops)

If you make this Mediterranean Soup recipe, be sure to leave a comment and/or give this recipe a rating! I love to hear from you and always respond. And, of course, don’t forget to tag me in your photos on instagram, seeing a photo of the recipes you have made is my fave & inspires me to make more!

Healthy Mediterranean Soup

Winter, soup

Mediterranean

Yield: 4

Author: Sarah Viney

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Healthy Mediterranean Soup

This hearty mediterranean soup is nutrition in a bowl, every ingredient in good for you & you'll feel healthier for eating it!

Prep time: 10 MinCook time: 20 MinTotal time: 30 Min

Ingredients

• 1 Onion (diced)
• 1 Celery stick (finely sliced)
• 2 Carrots (chopped)
• 3 cloves Garlic (minced)
• 1 sprig Rosemary
• Rind from 1 Lemon
• 2 cans White beans
• 1L Salt Reduced Stock
• 4 cups Spinach
• a few sprigs Thyme
• bunch of Parsley (chopped)
• 3/4 cup Parmesan (grated)

Instructions

1. Prep your veg & heat a drizzle of extra virgin olive oil in a large pot over medium-high heat, add onion, carrot & celery & cook for about 4 mins
2. Add garlic, rosemary & lemon rind & cook until vegetables are softened
3. Whilst the vegetables are cooking, puree 1 can of beans along with juices from the can until smooth
4. Drain & rinse the remaining can of beans & add to the pot, along with stock (or stock cubes with 1L water), herbs, spinach & pureed beans.
5. Season with parmesan, salt & pepper and serve with crusty bread, enjoy!

Notes:

Refer to notes for vegan swaps

Nutrition Per Serve

Calories

249

Fat (grams)

7.8

Sat. Fat (grams)

4.7

Carbs (grams)

20.4

Fiber (grams)

10.6

Sugar (grams)

10.1

Protein (grams)

18.8

Sodium (milligrams)

1368

Nutrition is per serve

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https://www.wholelifenutrition.com.au/recipes/healthy-mediterranean-soup-recipe

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