Spoon up your daily dose of heartwarming soup with these Mediterranean soup recipes. They're packed with good-for-you lentils, beans, veggies and seafood.
28 Homemade Mediterranean Soup Recipes
Updated on Feb. 06, 2025
1/28
White Bean and Sausage Soup
Total Time
1 hour 50 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
In the cold months, I like to put on a big pot of this comforting soup. It cooks away while I do other things, such as baking bread, crafting or even cleaning the house. —Glenna Reimer, Gig Harbor, Washington
Nutrition Facts:
1-1/2 cups: 339 calories, 9g fat (3g saturated fat), 23mg cholesterol, 1100mg sodium, 48g carbohydrate (7g sugars, 11g fiber), 19g protein.
2/28
Greek Tomato Soup with Orzo
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
My recipe for manestra, which means orzo in Greek, is effortless and very easy to make. You need only a few steps to transform simple ingredients into a creamy one-pot wonder. —Kiki Vagianos, Melrose, Massachusetts
Nutrition Facts:
1 cup: 299 calories, 8g fat (1g saturated fat), 0 cholesterol, 882mg sodium, 47g carbohydrate (7g sugars, 12g fiber), 11g protein.
3/28
Hearty Vegetable Lentil Soup
Total Time
1 hour
Servings
6 servings (1-1/2 quarts)
From the Recipe Creator:
My mother has diabetes, so I often prepare this dish for her. I wanted a hearty soup that hits the spot on cold autumn nights, so I paired the lentils with turkey bacon and a handful of spices. —Nicole Hopping, Pinole, California.
Nutrition Facts:
1 cup: 314 calories, 6g fat (2g saturated fat), 10mg cholesterol, 708mg sodium, 47g carbohydrate (4g sugars, 17g fiber), 20g protein. Diabetic Exchanges: 3 starch, 2 lean meat.
4/28
White Bean Soup with Escarole
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Pantry staples make this healthy soup oh, so simple to prepare. When I can't find escarole, I use fresh spinach. Just add to the soup pot moments before serving. —Gina Samokar, North Haven, Connecticut
Nutrition Facts:
1 cup soup with 1-1/2 teaspoons cheese: 174 calories, 3g fat (1g saturated fat), 2mg cholesterol, 572mg sodium, 28g carbohydrate (3g sugars, 8g fiber), 9g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat, 1/2 fat.
5/28
Chicken Meatball Soup
Total Time
50 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
In North Dakota, it's pretty common for winter temps to fall below zero. Hearty soups like this are a must. —Noelle Myers, Grand Forks, North Dakota
Nutrition Facts:
1-1/2 cups: 265 calories, 8g fat (2g saturated fat), 61mg cholesterol, 828mg sodium, 30g carbohydrate (2g sugars, 8g fiber), 20g protein.
6/28
Pasta Fagioli Soup
Total Time
30 min
Servings
5 servings
From the Recipe Creator:
My husband enjoys my version of this soup so much that he stopped ordering it at restaurants. He’d rather savor the version we can have at home. It’s so easy to make, yet hearty enough to be a full dinner. —Brenda Thomas, Springfield, Missouri
Nutrition Facts:
1-1/3 cups: 228 calories, 7g fat (1g saturated fat), 29mg cholesterol, 841mg sodium, 27g carbohydrate (4g sugars, 6g fiber), 16g protein. Diabetic exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat.
7/28
Cioppino
Total Time
4 hours 40 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
If you're looking for a great seafood recipe for your slow cooker, this classic fish stew is just the ticket. It's brimming with clams, crab, fish and shrimp, and it is fancy enough to be an elegant meal. —Lisa Moriarty, Wilton, New Hampshire
Nutrition Facts:
1-1/4 cups: 205 calories, 3g fat (1g saturated fat), 125mg cholesterol, 483mg sodium, 15g carbohydrate (8g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
8/28
Bean Counter Chowder
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This hearty chowder is one of our favorite vegetarian dishes. Loaded with beans, noodles and bright herbs, it's so comforting on a chilly day. —Vivian Haen, Menomonee Falls, Wisconsin
Nutrition Facts:
1 cup: 196 calories, 3g fat (0 saturated fat), 2mg cholesterol, 676mg sodium, 33g carbohydrate (2g sugars, 9g fiber), 10g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
9/28
Seafood Soup
Total Time
1 hour 10 min
Servings
6 servings
From the Recipe Creator:
Salmon, shrimp and loads of chopped veggies make this chowder a hearty, herby meal-in-a-bowl. It's just the perfect homemade fish soup. —Valerie Bradley, Beaverton, Oregon
Nutrition Facts:
1 cup: 213 calories, 9g fat (1g saturated fat), 74mg cholesterol, 525mg sodium, 12g carbohydrate (5g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 fat.
10/28
Swiss Chard Bean Soup
Total Time
55 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
This hearty soup combines nutritious Swiss chard with other garden favorites. Its light broth is surprisingly rich in flavor, and the grated Parmesan packs an additional punch. —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 94 calories, 4g fat (1g saturated fat), 2mg cholesterol, 452mg sodium, 12g carbohydrate (3g sugars, 4g fiber), 5g protein.
11/28
Cream of Lentil Soup
Total Time
55 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
Lentil lovers will want a second bowl of this nourishing soup with a subtle touch of curry. It looks particularly appealing thanks to the color added by the fresh spinach. —Kim Russell, North Wales, Pennsylvania
Nutrition Facts:
1 cup: 344 calories, 20g fat (13g saturated fat), 60mg cholesterol, 635mg sodium, 30g carbohydrate (4g sugars, 5g fiber), 13g protein.
12/28
Tortellini Soup
Total Time
40 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
This is my favorite soup recipe. It's quick to fix on a busy night and full of healthy, tasty ingredients. It originally called for spicy sausage links, but I've found that turkey sausage, or even ground turkey breast, is just as good. —Tracy Fasnacht, Irwin, Pennsylvania
Nutrition Facts:
1-1/3 cups: 203 calories, 8g fat (2g saturated fat), 40mg cholesterol, 878mg sodium, 18g carbohydrate (5g sugars, 3g fiber), 16g protein.
13/28
Chicken Cassoulet Soup
Total Time
6 hours 35 min
Servings
7 servings (about 2-3/4 quarts)
From the Recipe Creator:
After my sister spent a year in France as an au pair, I created this lighter, easier version of traditional French cassoulet for her. It uses chicken instead of the usual duck. —Bridget Klusman, Otsego, Michigan
Nutrition Facts:
1-1/2 cups: 494 calories, 23g fat (7g saturated fat), 77mg cholesterol, 1821mg sodium, 34g carbohydrate (6g sugars, 9g fiber), 34g protein.
14/28
Creamy Seafood Bisque
Total Time
50 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
This deceptively simple bisque makes a special first course or even a casual meal with a salad or bread. I like to top bowlfuls with shredded Parmesan cheese and green onions. —Wanda Allende, Orlando, Florida
Nutrition Facts:
1-1/4 cups: 453 calories, 36g fat (22g saturated fat), 197mg cholesterol, 1232mg sodium, 12g carbohydrate (2g sugars, 1g fiber), 20g protein.
15/28
Lentil & Chicken Sausage Stew
Total Time
8 hours 15 min
Servings
6 servings. (21/4 qt.)
From the Recipe Creator:
This hearty and healthy stew will warm your family right down to their toes! Serve with cornbread or rolls to soak up every last morsel. —Jan Valdez, Chicago, Illinois
Nutrition Facts:
1-1/2 cups: 231 calories, 4g fat (1g saturated fat), 33mg cholesterol, 803mg sodium, 31g carbohydrate (8g sugars, 13g fiber), 19g protein. Diabetic exchanges: 2 vegetable, 2 lean meat, 1 starch.
16/28
Vegan Lentil Soup
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
Double the recipe and share this hearty soup with neighbors and loved ones on cold winter nights. I serve it with cornbread for dunking. —Michelle Curtis, Baker City, Oregon
Nutrition Facts:
3/4 cup: 138 calories, 0 fat (0 saturated fat), 0 cholesterol, 351mg sodium, 27g carbohydrate (9g sugars, 9g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat.
17/28
Red Lentil Soup Mix
Total Time
50 min
Servings
4 batches (4 cups soup per batch)
From the Recipe Creator:
Give your friends the gift of good health. Red lentils are protein powerhouses and are loaded with folate, iron and fiber. Oh, and this soup tastes amazing too. —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 257 calories, 4g fat (1g saturated fat), 0 cholesterol, 1067mg sodium, 42g carbohydrate (4g sugars, 7g fiber), 14g protein.
18/28
Italian White Bean Soup
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
A bowlful of this soup is so satisfying, it's hard to believe it's actually good for you, too. I crave it all the time. With lots of beans and potatoes, it's filling and even hits the spot with meat lovers. —Kristina Krummel, Elkins, Arkansas
Nutrition Facts:
1 cup: 164 calories, 3g fat (0 saturated fat), 0 cholesterol, 714mg sodium, 29g carbohydrate (5g sugars, 6g fiber), 8g protein.
19/28
Summer Squash & White Bean Soup
Total Time
30 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
I love using summer squash in soups. This dish is hearty as is, but stir in chopped ham for an extra wallop of flavor. Serve it warm or chilled. —Sara Hornbeck, Knoxville, Tennessee
Nutrition Facts:
1-1/2 cups with 2 tablespoons yogurt: 290 calories, 12g fat (5g saturated fat), 21mg cholesterol, 1187mg sodium, 36g carbohydrate (11g sugars, 8g fiber), 10g protein.
20/28
Cabbage Soup
Total Time
6 hours 15 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
After doing yardwork on a windy day, we love to come in for a light but hearty soup like this one. It's brimming with cabbage, veggies and white beans. Pass the oven-warmed bread! —Jennifer Stowell, Deep River, Iowa
Nutrition Facts:
1 cup: 111 calories, 0 fat (0 saturated fat), 0 cholesterol, 537mg sodium, 21g carbohydrate (7g sugars, 6g fiber), 8g protein. Diabetic exchanges: 1-1/2 starch.
21/28
Pumpkin-Lentil Soup
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
I was really craving a hot delicious soup—something filling and healthy. I looked around my kitchen for a few ingredients, then created this recipe. Pumpkin adds creamy richness and body. —Amy Blom, Marietta, Georgia
Nutrition Facts:
1-1/3 cups: 244 calories, 1g fat (0 saturated fat), 0 cholesterol, 857mg sodium, 44g carbohydrate (6g sugars, 11g fiber), 15g protein.
22/28
Minestrone Soup
Total Time
1 hour 5 min
Servings
11 servings (2-3/4 quarts)
From the Recipe Creator:
This minestrone soup recipe is special to me because it’s one of the few dinners my entire family loves. And I can feel good about serving it because it’s full of nutrition and low in fat. —Lauren Brennan, Hood River, Oregon
Nutrition Facts:
1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
23/28
Arborio Rice and White Bean Soup
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Soup is the ultimate comfort food. This hearty, satisfying soup with arborio rice is low in fat and comes together in less than 30 minutes. —Deanna McDonald, Grand Rapids, Michigan
Nutrition Facts:
1-3/4 cups: 303 calories, 4g fat (1g saturated fat), 0 cholesterol, 861mg sodium, 52g carbohydrate (2g sugars, 6g fiber), 9g protein.
24/28
Easy Gazpacho
Total Time
15 min
Servings
5 servings
From the Recipe Creator:
My daughter got this gazpacho recipe from a college friend and shared it with me. Now I serve it often as an appetizer. It certainly is the talk of any party. —Lorna Sirtoli, Cortland, New York
Nutrition Facts:
1 cup: 146 calories, 11g fat (2g saturated fat), 0 cholesterol, 387mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
25/28
French Lentil and Carrot Soup
Total Time
6 hours 30 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
It’s crazy how just a few ingredients can make such a difference. Using finely chopped rotisserie chicken in this recipe makes it perfect for a busy weeknight meal, but you can leave the chicken out if you prefer. —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
1-1/2 cups: 338 calories, 8g fat (3g saturated fat), 53mg cholesterol, 738mg sodium, 39g carbohydrate (5g sugars, 7g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
26/28
Chorizo and Chickpea Soup
Total Time
8 hours 30 min
Servings
6 servings
From the Recipe Creator:
Chorizo sausage adds its own spice to the broth of this soup, creating delicious flavor with no need for more seasonings. And while it's cooking, the whole house smells divine! —Jaclyn McKewan, Lancaster, New York
Nutrition Facts:
1 cup: 180 calories, 8g fat (3g saturated fat), 18mg cholesterol, 569mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 high-fat meat.
27/28
Italian Vegetable Soup
Total Time
1 hour 25 min
Servings
8 servings (2 qts.)
From the Recipe Creator:
This Italian zucchini soup recipe was given to me by my neighbor. Nice and simple, it's a good way to use a lot of your zucchini and other garden vegetables. It freezes well and is great to have on hand on a cold winter day. —Clara Mae Chambers, Superior, Nebraska
Nutrition Facts:
1 cup: 156 calories, 8g fat (3g saturated fat), 23mg cholesterol, 1046mg sodium, 15g carbohydrate (10g sugars, 4g fiber), 8g protein.
28/28
Lemon Chicken Orzo Soup
Total Time
45 min
Servings
6 servings (2-1/2 quarts)
From the Recipe Creator:
My husband is Greek, so I'm always trying new Mediterranean recipes. This lemon chicken orzo soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington.
Nutrition Facts:
1-2/3 cups: 223 calories, 6g fat (1g saturated fat), 31mg cholesterol, 630mg sodium, 23g carbohydrate (2g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.
Mediterranean Soup Recipes FAQs
What should you serve with Mediterranean soups?
Sliced crusty bread is a fantastic side for soup because it will soak up all the delicious leftover broth. If you’re looking for easy sides, look to quick Mediterranean diet recipes like refreshing caprese salad kabobs, a light Mediterranean romaine salad or veggie-packed mini spinach frittatas.
What are the best gluten-free Mediterranean soup recipes?
We’ve included several gluten-free soup recipes in this collection, so there are plenty of options to choose from. For soups that feature hearty beans, look to hearty vegetable lentil soup, Swiss chard bean soup, cream of lentil soup, summer squash and white bean soup, arborio rice and white bean soup, cabbage soup, red lentil soup mix or pumpkin-lentil soup. If you’re looking for something with more protein, try chicken cassoulet soup or lentil and chicken sausage stew. Or, for seafood-rich soups, look to cioppino or seafood soup.
Which of these Mediterranean soup recipes are vegan?
Eating vegan is extremely easy on the Mediterranean diet, especially when it comes to soup. Some of the best vegan soup recipes on this list include Italian white bean soup, bean counter chowder, vegan lentil soup, red lentil soup mix or arborio rice and white bean soup. You may be able to modify some of the other soups on this list by making ingredient swaps, like using vegetable broth instead of chicken broth.
