Mediterranean cuisine is renowned for its vibrant flavors, fresh ingredients, and wholesome nutrition.
When it comes to soups, the Mediterranean diet offers a variety of recipes that blend fragrant herbs, hearty legumes, fresh vegetables, and zesty citrus to create nourishing and satisfying bowls of comfort.
Whether you’re craving a light vegetable broth, a protein-packed lentil stew, or a spicy tomato-based delight, Mediterranean soups provide something for every palate and season.
In this collection of 25+ Mediterranean soup recipes, you’ll discover timeless classics and modern twists that are easy to prepare and bursting with authentic flavors.
From the rustic charm of Greek fasolada to the spicy warmth of Moroccan harira, these soups embody the essence of Mediterranean cooking—simple, fresh, and delicious.
Perfect for weeknight dinners, meal prepping, or entertaining guests, these recipes bring both health and taste to your table effortlessly.
25+ Easy Mediterranean Soup Recipes for Cozy Meals
Exploring these 25+ Mediterranean soup recipes invites you to embrace a diet that’s as wholesome as it is flavorful.
Rich in vegetables, legumes, herbs, and healthy fats, these soups not only satisfy your hunger but also support overall well-being.
Whether you’re new to Mediterranean cooking or a seasoned fan, this diverse collection offers endless inspiration to enjoy nutritious meals with bold, vibrant tastes.
With these recipes, you can easily create soups that are comforting, nourishing, and perfect for any occasion.
So gather your ingredients, fire up your stove, and savor the delicious simplicity of Mediterranean soups that warm the heart and nourish the body.
Mediterranean Lentil Soup
This hearty Mediterranean lentil soup is a comforting blend of tender lentils, fresh vegetables, and fragrant herbs, creating a nutritious and satisfying meal.
The combination of earthy lentils with lemon and garlic adds a bright and tangy depth, making it perfect for any season.
Ingredients:
- Olive oil
- Onion, diced
- Carrots, diced
- Celery, diced
- Garlic cloves, minced
- Brown or green lentils, rinsed
- Diced tomatoes
- Vegetable broth
- Lemon juice
- Fresh parsley, chopped
- Ground cumin
- Salt and pepper
Instructions:
Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery until soft. Add garlic and cumin, cooking until fragrant. Stir in lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer until lentils are tender. Season with salt, pepper, and lemon juice. Garnish with fresh parsley before serving.
This soup balances wholesome lentils with bright citrus and savory herbs, creating a delicious and healthy option for a light lunch or a warming dinner.
The Mediterranean flavors make it both comforting and refreshing.
Avgolemono Soup
Avgolemono is a traditional Greek soup known for its rich, creamy texture and tangy lemon flavor.
Made with chicken broth, rice, eggs, and fresh lemon juice, this soup is both soothing and vibrant, perfect for soothing the soul while satisfying your taste buds.
Ingredients:
- Chicken broth
- Cooked rice
- Eggs
- Fresh lemon juice
- Cooked shredded chicken (optional)
- Salt and pepper
Instructions:
Heat chicken broth in a pot until simmering. In a separate bowl, whisk eggs and lemon juice together. Slowly ladle hot broth into the egg mixture while whisking constantly to temper the eggs. Gradually pour the egg mixture back into the pot, stirring gently until the soup thickens slightly. Add cooked rice and chicken if using. Season with salt and pepper. Heat through but do not boil.
This soup offers a delightful creamy texture balanced with the brightness of lemon, making it a comforting dish with a unique Mediterranean twist.
It’s both nourishing and elegant, ideal for family meals or entertaining guests.
Moroccan Harira Soup
Moroccan harira soup is a vibrant, spiced tomato-based soup packed with lentils, chickpeas, and fresh herbs.
Traditionally served during Ramadan, its rich flavors and hearty ingredients make it a fulfilling meal all year round.
Ingredients:
- Olive oil
- Onion, chopped
- Celery, chopped
- Garlic, minced
- Ground cinnamon
- Ground ginger
- Turmeric
- Paprika
- Tomato paste
- Diced tomatoes
- Lentils
- Chickpeas (cooked or canned)
- Fresh cilantro and parsley, chopped
- Lemon wedges
- Vegetable or beef broth
- Salt and pepper
Instructions:
Heat olive oil in a pot and sauté onion, celery, and garlic. Stir in cinnamon, ginger, turmeric, and paprika, cooking until aromatic. Add tomato paste, diced tomatoes, lentils, chickpeas, and broth. Simmer until lentils are tender. Stir in fresh herbs and season with salt and pepper. Serve with lemon wedges for squeezing on top.
This soup beautifully marries spices and legumes to create a rich, hearty, and flavorful meal.
The freshness of herbs and lemon enhances the warmth of the spices, delivering a true taste of Mediterranean comfort.
Mediterranean Chickpea Soup
This Mediterranean chickpea soup is a wholesome, protein-packed dish bursting with the flavors of garlic, tomatoes, and fresh herbs.
It’s both hearty and light, making it an ideal meal for any time of the year.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Carrots, diced
- Canned chickpeas, drained and rinsed
- Diced tomatoes
- Vegetable broth
- Ground cumin
- Paprika
- Fresh parsley, chopped
- Lemon juice
- Salt and pepper
Instructions:
Warm olive oil in a large pot and sauté onion, garlic, and carrots until tender. Add cumin and paprika, stirring until fragrant. Pour in chickpeas, diced tomatoes, and vegetable broth. Simmer for about 20 minutes to blend flavors. Finish with fresh parsley and a splash of lemon juice. Season with salt and pepper to taste.
This soup offers a delightful combination of earthy chickpeas and bright, tangy lemon, enriched by warm spices and fresh herbs.
It’s a satisfying and nutritious choice that brings the essence of the Mediterranean to your table.
Greek Fasolada Soup
Fasolada is often called the national dish of Greece—a classic white bean soup simmered with tomatoes, olive oil, and aromatic vegetables.
It’s a simple yet flavorful recipe that has been cherished for generations.
Ingredients:
- Olive oil
- Onion, chopped
- Carrots, diced
- Celery, diced
- Garlic, minced
- White beans (canned or soaked dried beans)
- Diced tomatoes
- Tomato paste
- Vegetable broth or water
- Bay leaf
- Fresh parsley, chopped
- Salt and pepper
Instructions:
Heat olive oil in a pot and sauté onion, carrots, celery, and garlic until soft. Add beans, diced tomatoes, tomato paste, broth, and bay leaf. Simmer gently until the beans are tender and flavors meld. Remove bay leaf, season with salt and pepper, and garnish with parsley before serving.
This soup is a comforting staple that highlights simple ingredients combined to create a rich, hearty meal.
Its rustic flavors and satisfying texture make it a Mediterranean classic perfect for everyday dining.
Mediterranean Fish Soup
This light and flavorful Mediterranean fish soup showcases fresh fish simmered with tomatoes, garlic, and herbs, offering a vibrant taste of coastal cuisine.
It’s a nourishing dish that’s both healthy and delicious.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Fennel bulb, thinly sliced
- Diced tomatoes
- White fish fillets (such as cod or sea bass), cut into chunks
- Fish or vegetable broth
- Saffron threads (optional)
- Fresh parsley and dill, chopped
- Lemon juice
- Salt and pepper
Instructions:
Sauté onion, garlic, and fennel in olive oil until softened. Add diced tomatoes, broth, and saffron if using; bring to a simmer. Gently add fish chunks and cook until just opaque. Stir in fresh herbs and lemon juice. Season with salt and pepper, then serve warm.
This soup perfectly balances the delicate flavors of fish with aromatic herbs and bright citrus notes.
It’s a light yet satisfying meal that brings the refreshing spirit of the Mediterranean straight to your bowl.
Mediterranean Vegetable Soup
This Mediterranean vegetable soup is a colorful and nutritious blend of fresh seasonal vegetables simmered in a fragrant tomato broth.
It’s a light yet hearty option, perfect for embracing the vibrant flavors of the Mediterranean diet.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Zucchini, diced
- Bell peppers, diced
- Eggplant, cubed
- Diced tomatoes
- Vegetable broth
- Dried oregano
- Fresh basil, chopped
- Salt and pepper
Instructions:
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until fragrant. Add zucchini, bell peppers, and eggplant; cook until slightly softened. Stir in diced tomatoes, vegetable broth, and oregano. Simmer until vegetables are tender. Season with salt and pepper, then finish with fresh basil.
This soup highlights the freshness of Mediterranean vegetables paired with aromatic herbs, creating a comforting and wholesome meal that’s perfect for any time of year.
Mediterranean Orzo Soup
A comforting soup combining tender orzo pasta with fresh vegetables and Mediterranean herbs in a savory broth.
This recipe is both simple and flavorful, ideal for a light yet satisfying lunch or dinner.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Carrots, diced
- Celery, diced
- Diced tomatoes
- Vegetable broth
- Orzo pasta
- Fresh parsley and dill, chopped
- Lemon juice
- Salt and pepper
Instructions:
Sauté onion, garlic, carrots, and celery in olive oil until softened. Add diced tomatoes and vegetable broth; bring to a boil. Stir in orzo and cook until tender. Finish with fresh parsley, dill, and lemon juice. Season with salt and pepper to taste.
This soup offers a wonderful balance of light pasta and fresh vegetables, enhanced by the brightness of lemon and herbs — a true taste of Mediterranean home cooking.
Mediterranean Chickpea and Spinach Soup
This vibrant soup features nutrient-rich chickpeas and fresh spinach simmered in a fragrant tomato and herb broth.
It’s a healthy and flavorful dish that’s both hearty and easy to prepare.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Cumin
- Paprika
- Diced tomatoes
- Chickpeas, drained and rinsed
- Vegetable broth
- Fresh spinach
- Lemon juice
- Salt and pepper
Instructions:
Heat olive oil and sauté onion and garlic until translucent. Add cumin and paprika, cooking until fragrant. Stir in diced tomatoes, chickpeas, and vegetable broth; simmer to blend flavors. Add fresh spinach and cook until wilted. Season with lemon juice, salt, and pepper before serving.
This soup’s rich spices combined with fresh greens and hearty chickpeas create a nourishing Mediterranean dish full of depth and warmth.
Mediterranean Tomato and Fennel Soup
This bright and aromatic Mediterranean tomato and fennel soup features the sweet, licorice-like flavor of fennel paired with ripe tomatoes and fresh herbs.
It’s a refreshing yet comforting soup perfect for a light lunch or appetizer.
Ingredients:
- Olive oil
- Onion, chopped
- Fennel bulb, sliced thin
- Garlic cloves, minced
- Diced tomatoes
- Vegetable broth
- Fresh thyme
- Salt and pepper
- Fresh basil for garnish
Instructions:
Heat olive oil in a pot and sauté onion, fennel, and garlic until softened. Add diced tomatoes, vegetable broth, and fresh thyme. Simmer until flavors meld and fennel is tender. Season with salt and pepper. Serve garnished with fresh basil leaves.
This soup balances the sweetness of fennel and tomatoes with herbal notes, delivering a delicate yet flavorful Mediterranean dish that warms without heaviness.
Mediterranean Orzo and Lemon Soup
This light and zesty Mediterranean orzo and lemon soup combines tender pasta with bright citrus and fresh herbs in a soothing broth.
It’s a simple, refreshing soup that’s perfect for anytime you want something nourishing yet light.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Vegetable broth
- Orzo pasta
- Fresh lemon juice and zest
- Fresh parsley and dill, chopped
- Salt and pepper
Instructions:
Sauté onion and garlic in olive oil until translucent. Add vegetable broth and bring to a boil. Stir in orzo and cook until tender. Remove from heat, then add lemon juice, zest, parsley, and dill. Season with salt and pepper to taste.
The combination of citrus and herbs with tender orzo makes this soup vibrant and comforting, an ideal Mediterranean dish to brighten any meal.
Mediterranean White Bean Soup
This creamy and hearty Mediterranean white bean soup is packed with protein and flavored with garlic, rosemary, and olive oil.
It’s a rustic, satisfying dish perfect for cooler days or whenever you need a wholesome bowl of comfort.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- White beans (canned or cooked)
- Vegetable broth
- Fresh rosemary, chopped
- Lemon juice
- Salt and pepper
Instructions:
Heat olive oil and sauté onion and garlic until fragrant. Add white beans, vegetable broth, and rosemary. Simmer until flavors combine. Use an immersion blender to partially puree the soup for a creamy texture, leaving some beans whole. Stir in lemon juice and season with salt and pepper.
This soup combines creamy texture with bright citrus and herbal notes, making it a classic Mediterranean favorite that’s both nourishing and delicious.
Mediterranean Red Lentil Soup
This vibrant Mediterranean red lentil soup is a nourishing, protein-packed dish seasoned with warming spices like cumin and coriander.
It’s quick to prepare and offers a rich, earthy flavor perfect for a wholesome meal.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Ground cumin
- Ground coriander
- Red lentils, rinsed
- Diced tomatoes
- Vegetable broth
- Lemon juice
- Fresh parsley, chopped
- Salt and pepper
Instructions:
Sauté onion and garlic in olive oil until soft. Add cumin and coriander; cook until fragrant. Stir in red lentils, diced tomatoes, and vegetable broth. Simmer until lentils are tender and soup thickens. Finish with lemon juice and fresh parsley. Season with salt and pepper.
This soup combines hearty lentils with bright lemon and aromatic spices, making it a satisfying and flavorful Mediterranean dish that’s easy to enjoy any day.
Mediterranean Eggplant and Tomato Soup
A rustic and flavorful Mediterranean eggplant and tomato soup that highlights the smoky richness of roasted eggplant blended with fresh tomatoes and herbs.
It’s a comforting and healthy choice for a light meal.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Eggplant, cubed
- Diced tomatoes
- Vegetable broth
- Fresh oregano or thyme
- Salt and pepper
- Fresh basil for garnish
Instructions:
Sauté onion and garlic in olive oil until fragrant. Add cubed eggplant and cook until softened. Stir in diced tomatoes, vegetable broth, and herbs. Simmer until eggplant is tender. Season with salt and pepper. Garnish with fresh basil before serving.
This soup’s smoky eggplant and fresh tomato base offer a rich, balanced flavor that transports you straight to the Mediterranean coast with every spoonful.
Mediterranean Cauliflower Soup
This creamy Mediterranean cauliflower soup uses roasted cauliflower and garlic combined with fresh herbs and a splash of lemon for brightness.
It’s a nourishing, low-carb soup that’s both smooth and flavorful.
Ingredients:
- Olive oil
- Cauliflower florets
- Onion, chopped
- Garlic cloves, minced
- Vegetable broth
- Fresh thyme or rosemary
- Lemon juice
- Salt and pepper
Instructions:
Roast cauliflower florets tossed in olive oil until golden. Sauté onion and garlic in olive oil until softened. Add roasted cauliflower, vegetable broth, and herbs. Simmer to blend flavors, then puree until smooth. Stir in lemon juice and season with salt and pepper.
This soup offers a velvety texture with fresh herbal and citrus notes, making it a perfect Mediterranean-inspired bowl that’s both comforting and healthful.
Mediterranean Chickpea and Tomato Soup
This hearty Mediterranean chickpea and tomato soup combines tender chickpeas with ripe tomatoes and fragrant herbs for a filling and flavorful dish.
It’s a perfect blend of simple ingredients that create a satisfying and nutritious meal.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Canned chickpeas, drained and rinsed
- Diced tomatoes
- Vegetable broth
- Ground cumin
- Paprika
- Fresh parsley, chopped
- Lemon juice
- Salt and pepper
Instructions:
Heat olive oil in a pot and sauté onion and garlic until soft. Add cumin and paprika, cooking until fragrant. Stir in chickpeas, diced tomatoes, and vegetable broth. Simmer until flavors meld. Finish with fresh parsley and a squeeze of lemon juice. Season with salt and pepper to taste.
This soup offers a hearty and wholesome experience with the earthiness of chickpeas balanced by the brightness of lemon and the warmth of spices, capturing the essence of Mediterranean comfort food.
Mediterranean Orzo and Vegetable Soup
A vibrant and nourishing soup featuring orzo pasta cooked with fresh Mediterranean vegetables in a fragrant broth.
This recipe is simple, light, and packed with wholesome flavors.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Zucchini, diced
- Bell peppers, diced
- Diced tomatoes
- Vegetable broth
- Orzo pasta
- Fresh basil and parsley, chopped
- Lemon juice
- Salt and pepper
Instructions:
Sauté onion and garlic in olive oil until translucent. Add zucchini and bell peppers, cooking until slightly tender. Stir in diced tomatoes and vegetable broth, then bring to a boil. Add orzo pasta and cook until tender. Finish with fresh herbs and lemon juice. Season with salt and pepper.
This soup highlights the fresh and bright flavors of Mediterranean vegetables and herbs, offering a light yet satisfying meal that is perfect for any season.
Mediterranean Spiced Pumpkin Soup
This creamy Mediterranean spiced pumpkin soup brings together the natural sweetness of pumpkin with warming spices like cinnamon and cumin.
It’s a comforting and aromatic dish perfect for chilly evenings.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Pumpkin puree
- Vegetable broth
- Ground cinnamon
- Ground cumin
- Fresh cilantro, chopped
- Lemon juice
- Salt and pepper
Instructions:
Sauté onion and garlic in olive oil until fragrant. Add pumpkin puree, vegetable broth, cinnamon, and cumin. Simmer to blend flavors. Finish with fresh cilantro and lemon juice. Season with salt and pepper.
This soup offers a delightful balance of sweet, savory, and spicy notes, delivering a cozy Mediterranean-inspired meal that’s both nourishing and flavorful.
Mediterranean Spinach and White Bean Soup
This wholesome Mediterranean spinach and white bean soup blends tender beans with fresh spinach and aromatic herbs in a light tomato broth.
It’s a nutritious and comforting dish that’s easy to prepare.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Canned white beans, drained and rinsed
- Diced tomatoes
- Vegetable broth
- Fresh spinach
- Dried oregano
- Lemon juice
- Salt and pepper
Instructions:
Heat olive oil in a pot and sauté onion and garlic until translucent. Add beans, diced tomatoes, broth, and oregano; simmer to combine flavors. Stir in fresh spinach and cook until wilted. Finish with lemon juice and season with salt and pepper.
This soup combines hearty beans with fresh greens and bright citrus, delivering a vibrant and satisfying Mediterranean meal perfect for any day.
Mediterranean Roasted Pepper Soup
This vibrant Mediterranean roasted pepper soup features sweet roasted red peppers blended with garlic, tomatoes, and herbs for a smoky, flavorful dish.
It’s smooth, warming, and packed with fresh ingredients.
Ingredients:
- Olive oil
- Roasted red peppers, chopped
- Onion, chopped
- Garlic cloves, minced
- Diced tomatoes
- Vegetable broth
- Smoked paprika
- Fresh basil
- Salt and pepper
Instructions:
Sauté onion and garlic in olive oil until fragrant. Add roasted peppers, diced tomatoes, broth, and smoked paprika. Simmer to blend flavors. Use an immersion blender to puree until smooth. Garnish with fresh basil and season with salt and pepper.
This soup’s smoky sweetness paired with fresh herbs makes it a delicious Mediterranean-inspired comfort food that’s both healthy and satisfying.
Mediterranean Chickpea and Spinach Stew
This thick Mediterranean chickpea and spinach stew is rich in flavor and nutrients, combining legumes, leafy greens, and a tomato-based broth with fragrant spices.
It’s a hearty, vegetarian-friendly dish.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Ground cumin
- Diced tomatoes
- Canned chickpeas, drained and rinsed
- Fresh spinach
- Vegetable broth
- Lemon juice
- Salt and pepper
Instructions:
Sauté onion and garlic in olive oil until softened. Add cumin and cook until fragrant. Stir in tomatoes, chickpeas, and broth; simmer to thicken. Add spinach and cook until wilted. Finish with lemon juice and season with salt and pepper.
This stew offers a wholesome blend of textures and flavors, combining the earthiness of chickpeas with fresh greens and zesty lemon for a true taste of the Mediterranean.
Mediterranean Zucchini and Chickpea Soup
This light and flavorful Mediterranean zucchini and chickpea soup combines tender zucchini with protein-rich chickpeas in a fragrant broth seasoned with garlic and herbs.
It’s perfect for a wholesome, easy-to-make meal.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Zucchini, diced
- Canned chickpeas, drained and rinsed
- Vegetable broth
- Dried oregano
- Fresh parsley, chopped
- Lemon juice
- Salt and pepper
Instructions:
Heat olive oil in a pot and sauté onion and garlic until soft. Add zucchini and cook until just tender. Stir in chickpeas, vegetable broth, and oregano. Simmer for 15 minutes to blend flavors. Finish with fresh parsley and lemon juice. Season with salt and pepper.
This soup is a vibrant, nutritious option that combines fresh vegetables with hearty legumes, enhanced by the bright notes of lemon and herbs typical of Mediterranean cuisine.
Mediterranean Carrot and Lentil Soup
This wholesome carrot and lentil soup features sweet carrots and earthy lentils simmered with warm spices and herbs.
It’s a comforting, nourishing dish that’s easy to prepare and full of Mediterranean flavors.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Carrots, diced
- Brown or green lentils, rinsed
- Vegetable broth
- Ground cumin
- Fresh cilantro, chopped
- Lemon juice
- Salt and pepper
Instructions:
Sauté onion and garlic in olive oil until fragrant. Add carrots, lentils, vegetable broth, and cumin. Simmer until lentils and carrots are tender. Stir in fresh cilantro and lemon juice. Season with salt and pepper.
This soup delivers a satisfying blend of sweet and savory flavors, with the warmth of cumin and freshness of lemon, capturing the essence of Mediterranean home cooking.
Mediterranean Cabbage and White Bean Soup
A hearty Mediterranean cabbage and white bean soup that combines crunchy cabbage, creamy beans, and fragrant herbs in a flavorful broth.
It’s a simple yet nourishing dish perfect for any season.
Ingredients:
- Olive oil
- Onion, chopped
- Garlic cloves, minced
- Green cabbage, shredded
- Canned white beans, drained and rinsed
- Vegetable broth
- Dried thyme
- Fresh parsley, chopped
- Lemon juice
- Salt and pepper
Instructions:
Heat olive oil in a pot and sauté onion and garlic until soft. Add cabbage and cook until slightly wilted. Stir in beans, broth, and thyme. Simmer until cabbage is tender. Finish with fresh parsley and lemon juice. Season with salt and pepper.
This soup offers a delicious combination of textures and flavors, balancing the heartiness of beans with the freshness of cabbage and herbs, a true taste of the Mediterranean table.
Conclusion
Soups are a year-round favorite, and Mediterranean soups stand out for their versatility and fresh flavors. This collection of 25+ recipes demonstrates how Mediterranean cuisine transforms simple ingredients into hearty, healthful meals that comfort and energize. From light, citrus-infused broths in the warmer months to rich, spiced stews in colder seasons, these soups fit every mood and meal plan.
By incorporating these Mediterranean soup recipes into your cooking repertoire, you’ll enjoy a delightful variety of tastes and textures that keep meals exciting and wholesome. Whether you’re cooking for family or entertaining friends, these soups are sure to impress with their authentic flavors and nourishing qualities.
