LET IT RAIN! ! Soup is on…
The rainy season has officially started in the Med, with several days of rain in October.
After a long hot season, the rains are a welcome drink across the Mediterranean region - and as I am learning, somewhat of a re-birth - as the landscape turns from brown to green and a new energy that comes with the changing of the seasons: More time outside in the more temperate weather; longer dog walks through the newly lush countryside; and a shift in the kitchen from fresh salads, to cozy soups!
Soups are a big part of Mediterranean cuisine - Italian Minestrone, French Bouillabaisse, Spanish Gazpacho, and Turkish Red Lentil Soup - are a few of the most famous.
The plant-based underpinnings of the Mediterranean Diet shine through in this region’s soup recipes. Diverse arrangements of vegetables, legumes and spices sing a delicious melody with light proteins, such as fish and poultry, making guest appearances.
My favourite Mediterranean soups feature BBQ’d or roasted vegetables, fresh garnish, and lentils or quinoa for a more hearty texture. I have been experimenting with my own adaptations, and blends of different traditional Mediterranean soups…
Here are 3 of my favourite Mediterranean diet soups right now - packed with Med Garden ingredients - to cozy up with while watching the beautiful rains cleanse the landscape…
3 Med Diet Soup Recipes to Welcome the Rain!
#1. Lemony Pea & Quinoa Soup with Salmon
I am loving this one pot soup - it is quick, easy and full of flavour and comfort. You basically add everything to one pot and let it do its thing! The lemon and cilantro give a fresh twist to this cozy fish stew.
This recipe is my blend of French Bouillabaisse (the fish flavours), Italian Minestrone (the broth-y vegetables), and Turkish Red Lentil Soup (the quinoa and lemon).
Ingredients
4 cups fish stock
2 pieces of salmon (6 oz)
1 cup of frozen peas
1 cup of quinoa
1 lemon - grate the peel, then slice into wedges
1 onion - chopped
For garnish:
Bunch fresh cilantro
Salt & pepper to taste
Method
The only thing to consider is if you are using thawed or frozen ingredients.
If using frozen salmon and frozen peas, I add them to the stock right away and then add in the rest of the ingredients once it comes to a boil.
If using thawed salmon and peas, add once the stock has boiled.
Note to add the lemon zest and lemon wedges directly to the soup as it cooks.
Simmer all ingredients for about 12-15 minutes - until the quinoa is cooked through.
Transfer soup to bowls and top with fresh cilantro - and enjoy!
#2. Garlicky Pumpkin & Carrot Soup with Ginger & Turmeric
This is like a healthy smoothie in a soup. The roasted garlic is the star, and the ginger, turmeric and Piri Piri give it a special zing!
Pumpkin, butternut squash and carrots are abundant in my Med Garden right now. I added Mediterranean spices to dial up the flavours, and some greens to pack in more nutrients - the result was divine.
Ingredients
1 small pumpkin or medium sized butternut squash - cut in half or equal quarters (depending on the size)
4 medium sized carrots - washed, skins left on
1 head of garlic - cut off pointed top just enough to expose some of the flesh of the cloves.
1 onion - sliced in half
1 tablespoon of fresh ginger, minced
1 tablespoon of ground turmeric powder
1 teaspoon of Piri Piri or chilli flakes
2-4 cups of vegetable stock
For garnish:
Bunch of fresh baby spinach
Olive oil to drizzle
Salt & pepper
Method
Pre-heat oven to 200°C
Place the pumpkin wedges, carrots, onion and whole head of garlic on a baking tray - drizzle a little oil, salt and pepper on top - and roast in the oven (or on BBQ) for about an hour - until soft.
Once vegetables are roasted:
Scoop out pumpkin from its skins - discard the skins
Squeeze garlic from its skins - discard the skins
Add pumpkin and garlic to soup pot.
Add whole roasted carrots and onion to the pot.
Add stock, ginger, turmeric and Piri Piri.
Bring to a boil and simmer for 10-15 minutes to let the flavours blend.
Transfer in batches to a blender - or use a hand mixer directly in the pot - blend until smooth.
Transfer blended soup to bowls and top with fresh baby spinach to garnish, drizzle with olive oil and salt and pepper to taste.
#3. Roasted Red Pepper Soup with Tomato & Basil
This is a great soup for when we are craving our favourite tomato and basil salad from the summer, but want something warm and cozy. The roasted red pepper brings a fire-side flavour!
This is my adaptation of a Spanish Gazpacho with an Italian “3 Tenors” guest appearance...
Ingredients
6 red peppers - sliced into quarters, seeds removed
2 large tomatoes - sliced into wedges
1 large red onion - sliced into wedges
4 garlic cloves - minced
2 cups of vegetable stock
For garnish:
Bunch of cherry tomatoes - sliced in half
Bunch of basil
Olive oil to drizzle
Salt & pepper
Method
Set oven on broil setting and pre-heat for about 2-3mins.
Place the red peppers, large tomatoes (cut into wedges), and onion on a baking tray, and broil (or BBQ) for about 3-5 minutes until they are slightly blackened and soft
Once vegetables are roasted add directly to the soup pot.
Add stock and minced garlic to the pot.
Bring to a boil and simmer for 10-15 minutes to let the flavours blend.
Transfer in batches to a blender - or use a hand mixer directly in the pot - blend until smooth.
Transfer blended soup to bowls and top with fresh cherry tomatoes and basil to garnish, drizzle with olive oil and salt and pepper to taste.
Doing the rain dance & getting cozy in the kitchen,…
Share your favourite Mediterranean Diet soup recipe creations in the comments below!
Jade
Lewon
Med
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