🥣 Mediterranean Healing Vegetable Soup

“This vegetable soup is like medicine for my stomach!”

Light, soothing, and packed with fiber-rich vegetables, this Mediterranean-style soup is gentle on digestion yet full of flavor. Made with olive oil, garlic, and fresh seasonal vegetables, it’s perfect for eating day and night — especially when you want something warm, nourishing, and healthy.

It’s simple, affordable, and beginner-friendly.

🌿 Why This Soup Feels So Good

• ✅ Easy to digest

• ✅ Rich in fiber

• ✅ Anti-inflammatory ingredients

• ✅ Naturally vegetarian

• ✅ Perfect for weight management

• ✅ Budget-friendly

🧾 Ingredients (Serves 4–6)

🥕 For the Soup:

• 1 onion, chopped

• 2 tablespoons olive oil

• 2 leeks, chopped (white & light green parts)

• 2 stalks celery, chopped

• 1 carrot, diced

• 1 red bell pepper, diced

• 1 zucchini, diced

• 2 potatoes, diced

• 2 garlic cloves, minced

• 1 small chili pepper, minced (optional)

• 6 cups vegetable broth (or water + 1 bouillon cube)

• 1 teaspoon dried oregano

• ½ teaspoon thyme

• Salt & black pepper to taste

• Fresh parsley for garnish

• Optional: squeeze of lemon juice

👩‍🍳 Instructions

1️⃣ Sauté the Base

Heat olive oil in a large pot over medium heat.
Add onion and leeks. Cook 3–4 minutes until soft.

2️⃣ Add Aromatics

Stir in garlic and chili pepper. Cook 30 seconds until fragrant.

3️⃣ Add Vegetables

Add celery, carrot, red pepper, zucchini, and potatoes. Stir well.

4️⃣ Add Liquid & Simmer

Pour in vegetable broth. Add oregano, thyme, salt, and pepper.
Bring to a boil, then reduce heat and simmer 25–30 minutes until vegetables are tender.

5️⃣ Finish

Taste and adjust seasoning. Add lemon juice for brightness if desired.
Sprinkle fresh parsley before serving.

🥗 Optional Mediterranean Add-Ins

• Handful of spinach at the end

• Chickpeas for protein

• Small pasta or rice

• Fresh basil or mint

• A drizzle of extra virgin olive oil before serving

🌱 Why It’s Gentle on the Stomach

• Leeks & garlic support gut health

• Zucchini & carrots are easy to digest

• Olive oil helps reduce inflammation

• Warm broth soothes digestion

❓ Q & A

❓ Can I blend this soup?

Yes! Blend partially or fully for a creamy texture.

❓ Can I make it low-carb?

Skip potatoes and add cauliflower instead.

❓ How long does it keep?

Refrigerate up to 4 days. It tastes even better the next day.

❓ Can I freeze it?

Yes! Freeze up to 2 months.

❓ Can I add protein?

Yes, add white beans, lentils, or shredded chicken.

❓ Is this good for weight loss?

It’s low in calories, high in fiber, and very filling — great for healthy eating.

💛 A Little Note From the Kitchen

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