Mediterrean Cuisine- Soups

My grandma originally introduced me to Mediterrean Cuisine and it’s health benefits. Just a couple of examples are weight loss and cancer prevention. But, what really got me into it is that it was recommended for me to try to help lower my blood pressure. She gave me two cookbooks and I realized how easy it can be to eat healthy. I have never been one to care for eating repetitive foods; I enjoy variety in my diet. Mediterrean Cuisine has so many recipes and variations that it can please anyone. Everything I’ve tried has been delicious and enjoyable as well. There’s soups, salads, gyros, appetizers, desserts, etc! The list goes on and on. I recommend anyone give it a try because it’s healthy and delicious.

Mediterrean Chickpea Soup (pictured above)

1 1/2 Tablespoons Olive Oil

1 Yellow Onion, diced

2 Carrots, peeled and diced

1 Celery Stick, diced

3 Garlic cloves, minced

1 teaspoon Paprika

1 teaspoon Oregano

1/4 teaspoon Thyme

2 (14 ounce) Cans Chickpeas, drained

1 (14 ounce) Can Whole, Diced Tomatoes

2 1/2 Cups Vegetable broth, low sodium

1 teaspoon Salt

1/4 teaspoon Black Pepper

2 Bay Leaves

1 Tablespoon Flour

3 Ounces Fresh Spinach, or 6 Ounces Frozen Spinach

1 to 2 Tablespoons fresh Lemon Juice, to taste

1. Heat the oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook, stirring often, until the Onion is soft and translucent, about 5 minutes.

2. Next, stir in garlic, paprika, oregano, and thyme. Cook untill fragrant, about 1 minute.

3. Add chickpeas, tomatoes, broth, salt, pepper, and Bay leaves. Raise the heat to bring to a boil. Cover and reduce heat to low. Simmer for 20 minutes. Afterwards, remove the Bay Leaves.

4. Whisk the flour into 1/4 cup of cold water, until combined. Whisk the flour mixture into the soup. Then, add in the spinach, and stir until wilted. Turn off the heat.

5. Add in lemon juice, and taste. Add more salt, pepper, and/or lemon juice as needed.

6. Serve with toasted naan or pita if you want something to dip in your soup. Enjoy!

I found this recipe online and made some light modifications to it. It’s very tasty and perfect for a chilly or sick day. It’s filling and delicious. You can sub cornstarch for the flour to make it gluten free. The recipe is vegan, but you can top it with some feta cheese or add some chicken if you want.

To help lower my blood pressure I started to meal prep different Mediterrean recipes each week. There’s easy breakfast recipes, healthy lunches, and hearty dinners. It’s been super helpful and fun to have so many choices when it comes to meal planning. It has reminded me how much I enjoy cooking. Before, I wasn’t cooking much at home because I would cook at work all day, and it was the last thing I wanted to do on my day off. But, these new recipes have been fast and easy to prepare, and I can trust that I will eat healthy food throughout the week. My favorite recipe I’ve made so far during the new diet was Chicken Tortellini Soup. It’s similar to a chicken noodle soup, but with tortellini instead. It’s nice to slurp the soup and then get a cheesy bite of the tortellini. Just be careful about overcooking the tortellini. If you’re weird about overcooked pasta then this recipe might not be for you. It’s difficult to avoid overcooking pasta in a soup, especially if reheating to enjoy later.

Chicken Tortellini Soup

25 Ounces Chicken broth, low sodium

2 Cups Water

3/4 lb. boneless, skinless chicken breasts, cut into 1-in. cubes

1 1/2 Cups frozen mixed vegetables

1 pkg. (9 ounce) refrigerated cheese tortellini

2 celery sticks, thinly sliced

1 teaspoon of dried Basil

1/2 teaspoon Garlic Salt

1/2 teaspoon dried Oregano

1/4 teaspoon pepper

1. In a large saucepan, bring broth and water to a boil; add chicken. Reduce heat and cook for 10 minutes.

2. Add the remaining ingredients, except tortellini, and cook until chicken is no longer pink in the middle or has reached an internal temperature of 165 degrees Fahrenheit, and the vegetables are tender, 10-15 minutes longer.

3. Add in the tortellini and cook for the amount of time recommended on the packaging, usually around 4 minutes.

4. Taste, and add salt and pepper if needed, or some Italian seasonings for extra flavor.

Sources:

Katia. “Mediterranean Soup.” The Clever Meal, 16 Jan. 2025, theclevermeal.com/mediterranean-chickpea-soup/#recipe.

Mediterranean Made Easy: 321 Light & Lively Recipes for Eating Well Every Day. Taste of Home Books/RDA Enthusiast Brands, LLC, 2020.