🥣 Mediterranean Healing Vegetable Soup

“Like medicine for your stomach” — light, soothing, and deeply nourishing.

This comforting vegetable soup is packed with fiber-rich vegetables, anti-inflammatory olive oil, garlic, and gentle spices that support digestion. It’s light enough to enjoy day and night, yet hearty enough to keep you satisfied. Perfect for gut health, clean eating, and Mediterranean-style living 💚

🌿 Why This Soup Is So Good for Your Stomach

This recipe follows Mediterranean principles:

Extra virgin olive oil for healthy fats
Leeks & garlic for natural prebiotics
Fiber-rich vegetables to support digestion
Light, broth-based cooking for easy digestion
Simple, whole ingredients

It’s soothing, anti-inflammatory, and nutrient-dense.

📝 Ingredients (Serves 4–6)

🥕 For the Soup:

1 onion, chopped
2 tbsp extra virgin olive oil
2 leeks, cleaned and chopped
2 celery stalks, chopped
1 carrot, diced
1 red bell pepper, diced
1 zucchini, diced
2 potatoes, diced
2 garlic cloves, minced
1 fresh chili pepper, minced (optional)
6 cups vegetable broth (low sodium)
1 tsp dried oregano
½ tsp turmeric (optional, anti-inflammatory boost)
Salt & black pepper to taste
Juice of ½ lemon
Fresh parsley for garnish

👩‍🍳 Instructions

1️⃣ Sauté the Aromatics

In a large pot, heat olive oil over medium heat.
Add onion and leeks. Sauté for 3–4 minutes until soft and fragrant.

2️⃣ Add Vegetables

Stir in celery, carrot, red pepper, zucchini, potatoes, garlic, and chili (if using).
Cook for another 3–4 minutes to develop flavor.

3️⃣ Simmer

Pour in vegetable broth.
Add oregano, turmeric, salt, and pepper.
Bring to a boil, then reduce heat and simmer for 20–25 minutes until vegetables are tender.

4️⃣ Finish

Squeeze in fresh lemon juice.
Adjust seasoning if needed.
Garnish with fresh parsley before serving.

🥄 Optional Variations

✔ Blend half the soup for a creamier texture
✔ Add a handful of spinach at the end
✔ Stir in cooked chickpeas for extra protein
✔ Add a spoon of Greek yogurt when serving

🥗 Health Benefits

High in fiber for digestion
Supports gut health
Naturally anti-inflammatory
Low calorie but filling
Hydrating and nutrient-dense

Perfect for detox days or when your stomach feels sensitive.

❓ Q & A

Q1: Why is this soup good for digestion?

Leeks, garlic, onions, and fiber-rich vegetables support healthy gut bacteria and digestion.

Q2: Can I make it without potatoes?

Yes. Replace with sweet potatoes, cauliflower, or leave them out for a lighter version.

Q3: Can I store it?

Yes! Refrigerate for up to 4 days or freeze for up to 2 months.

Q4: Can I add protein?

Absolutely. Add chickpeas, white beans, or shredded chicken.

Q5: Is it good for weight loss?

Yes. It’s low in calories, high in fiber, and very filling.

Q6: Can I blend it completely?

Yes! It becomes a smooth, creamy vegetable soup without adding cream.