The Mediterranean Diet of centenarians is considered one of the healthiest and most popular eating patterns due to the wide variety of soups included in it. Mediterranean soups tend to contain beans, legumes, herbs and lots of vegetables. The broths are seasoned with extra virgin olive oil and herbs as an alternative to heavy cream and butter, which is much healthier and easier on the stomach. Some soups still have a creamy texture, but they are seasoned exclusively with egg and lemon sauce, which makes such soups even more beneficial for your health and beauty.
Mediterranean white bean and orange soup
- 4 large carrots, cut into thin slices;
- 5 celery stalks, cut into thin slices;
- 1 large onion, cut into thin slices;
- 1 cup extra virgin olive oil;
- ½ teaspoon dried oregano;
- 1 bay leaf;
- 3 orange slices (skin and pulp);
- 2 tablespoons of tomato paste;
- 4 cans of canned white beans;
- 2 glasses of water.
How to cook:
- Saute carrots, celery and onions in olive oil over medium heat until soft. Add oregano and bay leaf.
- Add orange slices and tomato paste. Fry for 2 more minutes.
- Add beans – 2 cans with liquid and 2 cans without it.
- Add 2 cups of water and simmer for 30-40 minutes, stirring occasionally, until the soup thickens.
Mediterranean soup with zucchini and basil
- 2 tablespoons of butter;
- 1 medium onion, chopped;
- 3-4 garlic cloves, chopped;
- 4 medium zucchini or zucchini, peeled and diced;
- 3 cups chicken broth;
- zest of 1 lemon;
- ½ cup chopped basil;
- sea salt and pepper to taste;
- basil leaves for decoration;
- lemon wedges, grated parmesan cheese, a spoonful of sour cream or yogurt.
How to cook:
- Melt the butter in a medium saucepan over medium heat.
- Add the onion and fry for about 5 minutes until it becomes transparent.
- Add the garlic and saute for another minute or two, stirring frequently.
- Add zucchini or zucchini and fry for 4-5 minutes, also stirring constantly.
- Add chicken broth and lemon zest, bring to a boil and quickly reduce heat to a simmer.
- Simmer for about 10 minutes until the zucchini is soft.
- Add basil and stir.
- Thoroughly beat the soup with a blender.
- Add salt and pepper to taste. Serve hot or chilled with additional seasonings of your choice.
Mediterranean fish soup
- 1 onion, chopped;
- ½ green bell pepper, chopped;
- 2 minced garlic cloves;
- 1 can (420 ml) diced tomatoes in juice, drained;
- 830 ml chicken broth;
- 1 can of tomato sauce;
- 70 g canned mushrooms;
- ¼ cup chopped black olives;
- ½ cup orange juice;
- ½ cup dry white wine;
- 2 bay leaves;
- 1 teaspoon dried basil;
- ¼ teaspoon fennel seeds, crushed;
- ⅛ teaspoon ground black pepper;
- 500 g medium shrimp, peeled;
- 450 g cod fillet, cut into cubes.
How to cook:
- Put the onion, green bell pepper, garlic, tomatoes, chicken broth, tomato sauce, mushrooms, olives, orange juice, wine, bay leaf, dried basil, fennel seeds and pepper in a saucepan.
- Cover and simmer until vegetables are tender (at least an hour).
- Add shrimp and cod and cook 15-30 minutes more or until shrimp are opaque.
- Remove the bay leaf from the soup and enjoy.
Mediterranean soup with cauliflower
- 2 medium heads of cauliflower, cut into florets;
- olive oil for roasting cabbage;
- ¼ cup olive oil;
- 1 large onion, chopped;
- 4 garlic cloves, minced;
- 6 glasses of water;
- salt and black ground pepper to taste.
How to cook:
- Place the cauliflower florets in a large bowl of lightly salted water and let stand 20 minutes.
- Strain well and spread on a sheet of thick aluminum foil on a baking sheet. Brush the cauliflower evenly with olive oil.
- Preheat the oven to 180 degrees and bake the cabbage until golden brown (20-30 minutes).
- Heat the olive oil in a large soup pot and sauté the onion until translucent (about 5 minutes).
- Add garlic and roasted cauliflower.
- Pour in water, season with salt and black pepper and simmer for about 30 minutes until all vegetables are soft.
- Blend the soup in the saucepan with a hand blender until creamy and smooth.