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Mediterranean roasted vegetable soup recipe

Mediterranean roasted vegetable soup recipe


  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Squash soup
  • Butternut squash soup

A lovely healthy soup, that is full of flavour, but not full of calories. I pour into bowls and add a swirl of natural yoghurt to serve.

42 people made this

IngredientsServes: 6

  • 1 small butternut squash, deseeded and cut into 8 pieces
  • 1 red pepper, deseeded and cut into 8 pieces
  • 1 yellow pepper, deseeded and cut into 8 pieces
  • 1 large red onion ,cut into thick wedges
  • 2 large beefsteak tomatoes, cut into quarters
  • 2 or 3 garlic cloves, crushed
  • 2 or 3 sprigs rosemary
  • juice of 1 lemon
  • salt and freshly ground pepper
  • Frylight®
  • 1.2 litres vegetable stock

MethodPrep:15min ›Cook:30min ›Ready in:45min

  1. Preheat oven to 200 C / Fan 180 C / Gas 6.
  2. Arrange the vegetables in a shallow roasting tin. Scatter over the garlic and rosemary, drizzle the lemon juice and season well. Spray with plenty of Frylight®.
  3. Roast in the oven for 30 minutes. Discard the rosemary sprigs. Allow to cool.
  4. Scoop the flesh from the squash, discarding the skin. Put half of veg in food processor along with 450ml of the stock and blend. (I add the veg in batches.) Put the rest of the roasted veg in along with the stock.
  5. Once all blended, add the soup to a large pan, and gently heat. Serve.

Tip

You could add chilli for a kick to the soup.

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Preheat the oven to 200C/180C Fan/Gas6.

Place the vegetables and garlic in a roasting tin.

Mix the oil with the herbs and seasoning, and the lemon juice if using.

Pour over the vegetables and toss thoroughly. Place in the preheated oven and bake for 30-40 minutes until the vegetables are tender and well browned, this may only take 20-25 minutes if using pre-roasted frozen vegetables.

Place in a saucepan with the vegetable stock. Bring to the boil and then simmer for 5 minutes. Cool.


Recipe: Mediterranean Vegetable Soup

This hearty vegetable soup of zucchini, yellow squash and chickpeas will warm you up inside. Stewed tomatoes, vegetable broth and a dollop of yogurt make a tasty broth.

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Ingredients

Cooking spray
½ cup chopped onion
1 cup chopped zucchini
1 cup chopped yellow squash
1 cup water
½ teaspoon dried oregano
¼ teaspoon crushed red pepper
1 (15.5 ounce) can chickpeas (garbanzo beans),
drained and rinsed
1 (14.5 ounce) can no salt added diced tomatoes
1 (14.5 ounce) can low sodium vegetable broth
¼ cup plain low-fat yogurt

Directions

  1. Heat a large saucepan coated with cooking spray over medium high heat. Add onion, sauté for 3 minutes. Add zucchini and yellow squash, sauté 3 minutes.
  2. Add water, dried oregano, crushed red pepper, chickpeas, diced tomatoes, and vegetable broth. Bring to a boil.
  3. Reduce heat, and simmer 5 minutes.
  4. Serve with yogurt.

Nutrition information

Each serving contains:
Calories: 185
Fat: 2g
Saturated fat: 0g
Sodium: 600mg
Protein: 9g
Carbohydrate: 35g
Sugars: 0g
Dietary fiber: 6g

Source: Adapted from a recipe published in Cooking Light. *Modified to meet Go! Foods® criteria

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy


What are the best vegetables to roast?

You can roast almost any kind of vegetable in the oven. Here are my favorites:

  • Root vegetables such as potatoes, carrots, beets and parsnips are a given. Our Greek potatoes recipe is a delicious example of roasting potatoes in the oven.
  • Tomatoes roast very well. I love roasting cherry tomatoes, but roasted roma tomatoes are really delicious, too.
  • Onions and peppers - I love the sweetness of onions after they're roasted as they go very well with the Mediterranean spices that we've used in this recipe. As for peppers, I usually roast mini peppers but chopped bell pepper works too.
  • You can also roast broccoli, cauliflower and brussel sprouts as they turn out to become crispy on the edges - which makes them very tasty!

Mediterranean Vegetable Soup

You know folks, good food like this Mediterranean vegetable soup has the power to change your whole outlook.

I know that because my Mediterranean vegetable casserole has the ability to brighten up any winters evening for me.

Just half an hour ago I was looking out of the window here in Glasgow. At a grey and rainy day.

It&rsquos Easter weekend. It doesn&rsquot look like there will be any spring sunshine appearing here today.

There&rsquos only one thing to do.

Have a bowl of this delicious energising &ldquohug in a bowl&rdquo soup!

Now that I&rsquove had a bowl of this mediterranean soup. And as I sit here typing up this delicious vegetable soup recipe, I&rsquom struck by just how much more energized and enthusiastic I suddenly feel!

It&rsquos true that good healthy food changes your perception and how you feel about things and yourself.

I put it down to the colourful array of Mediterranean vegetables and flavours mingled into one in this soup. And that enormous burst of vitamins and minerals that it brings.

It&rsquos a ray of Mediterranean sunshine, especially when there isn&rsquot any outside!

Anyway, I&rsquom sure you&rsquoll agree when you try this yourself. This is definitely one to add to your healthy soups recipes list.

And if you&rsquore feeling that you&rsquove over indulged a little recently, then this soup is a great aid to weight loss. It will help you get right back in shape again!

Why You&rsquoll Love This Mediterranean Vegetable Soup

  • Not only is it a healthy vegetable soup recipe but it&rsquos also low cost, filling and nutritious!
  • It makes about 8 portions. There&rsquos plenty to go into the freezer for meal prep for the week(s) ahead.
  • It&rsquos an easy soup to make. There is no need for any sautéing. Everything just gets chopped up and then cooked in the same pot.
  • It is so tasty! Based on a traditional Mediterranean soup recipe you get that tomato taste of a classic Mediterranean vegetable soup.
  • How many calories in Mediterranean vegetable soup? Just 100!
  • What&rsquos not to love about a 100 calorie soup? This is the Mediterranean diet soup I ate the most of when I was getting myself properly back in shape. It helped me lose 2 stones in weight.
  • That&rsquos why I know this soup will help you too. If you&rsquore just beginning your weight loss journey and embracing a new 80/20 healthy lifestyle.

Hints and Tips for How To Make Mediterranean Vegetable Soup

  • You will need your largest soup / casserole pot for this Mediterranean vegetable soup.
  • I like to puree all of the soup, once the vegetables are cooked. But if you prefer a &ldquochunkier&rdquo soup then just puree half of the vegetables instead.
  • Allow the soup to cool first before storing it in the fridge in a covered container for a maximum 2 &ndash 3 days.
  • This soup is easily freezable. Again allow it to cool first then freeze it in individual portion containers for convenience.

Make This Mediterranean Vegetable Soup Recipe Your Own Way!

You can easily change up the vegetables I use and make different variations of this recipe.

You&rsquoll find this soup is a perfect way to use up any leftover vegetables you might have lying about. Some suggestions might include :-

Why not try some different herbs or spices? Some suggestions might include :-

  • coriander
  • turmeric
  • mixed herbs
  • Add a little mild chilli powder to spice it up a little!

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Other Mediterranean Soup Recipes You Might Also Enjoy!

    is a simple tasty and really easy to make soup. Nutritious and low cost you&rsquoll want to add this to your quick healthy meals list, especially for lunch!
  • This vibrant red pepper tomato and kidney bean soup is really tasty! A real feel good vegan and gluten free soup. Low in calories and fat. An excellent source of fibre! . Low in calories, carbs, fat and cost. This soup is so full of tomato flavour it could make you reluctant to go back to ever buying tinned soup ever again! . This is a delicious and easy to make hearty budget soup recipe. Loaded with vegetables its comfort food at its best!

Watch the short video I made to show you how to make this delicious Mediterranean vegetable soup. It shows you how easy it really is!


  • 5 tablespoons extra-virgin olive oil
  • 1 pound Yukon Gold potatoes, halved and sliced 1/4 inch thick
  • 1 ½ teaspoons salt, divided
  • 2 medium zucchini, halved and sliced 1/2 inch thick
  • 2 medium leeks, white and light green parts only, thinly sliced (see Tip)
  • 4 medium stalks celery, thinly sliced
  • 10 ounces cremini (baby bella) mushrooms, quartered
  • 4 cups frozen artichoke hearts (two 9-ounce boxes), thawed, or 10 fresh artichoke hearts, quartered
  • ¼ cup chopped fresh parsley, plus more for garnish
  • 1 (15 ounce) can no-salt-added diced tomatoes, with their juice
  • 1 (2 inch) piece Parmesan cheese rind, plus finely shredded Parmesan for garnish
  • 6 cups water
  • ½ teaspoon ground pepper

Preheat oven to 350 degrees F.

Pour oil into a large ovenproof pot (about 6-quart) and arrange potato slices in an even layer over the oil. Sprinkle with 3/4 teaspoon salt. Layer in zucchini, leeks, celery, mushrooms, artichoke hearts and 1/4 cup parsley sprinkle with the remaining 3/4 teaspoon salt. Pour tomatoes over the vegetables and nestle Parmesan rind into them. Add water (the vegetables will not be completely submerged), cover and bring to a boil over high heat.

Once boiling, transfer the pot to the oven and bake, covered, until the vegetables are tender, but still firm, 1 to 1 1/4 hours. Season with pepper and serve garnished with parsley and Parmesan, if desired.

Tip: Clean leeks well to be sure they're grit-free: After slicing, place in a bowl filled with water and swish around to release any sand or soil trapped between the layers. Scoop the leeks out of the bowl with a slotted spoon, leaving any sand or soil behind in the bowl. Drain well. Repeat as needed.


  • ¼ cup olive oil
  • 1 large onion, chopped
  • 1 small sugar pumpkin - peeled, seeded, and cubed
  • 1 small butternut squash - peeled, seeded, and cubed
  • 2 carrots, cut into rounds, or more to taste
  • 1 parsnip, cubed
  • 1 small turnip, cubed
  • salt and ground black pepper to taste
  • 4 sprigs fresh thyme
  • 3 sprigs fresh rosemary
  • 2 sprigs fresh sage
  • 1 small bunch fresh parsley (Optional)
  • 3 bay leaves
  • 2 cloves garlic, chopped, or more to taste
  • 1 quart vegetable stock

Heat olive oil in a deep skillet. Add onion and saute over medium heat for 3 to 4 minutes. Add pumpkin, butternut squash, carrots, parsnip, and turnip. Season with salt and pepper. Stir to combine. Cook for 5 minutes, uncovered, stirring occasionally.

Add thyme, rosemary, sage, parsley, and bay leaves to the pot, tucking the sprigs down into the vegetables so they can release their oils. Add garlic and continue to stir occasionally. Be careful not to let the garlic burn. Reduce heat and simmer, covered, for 5 minutes.

Heat vegetable stock in a separate pot. Add all the vegetables from the skillet. Check seasoning and adjust if necessary. Simmer until vegetables are tender, about 15 minutes. Retrieve all herb sprigs. Serve as is or allow soup to cool and blend in a blender to desired consistency.


Recipe Summary

  • cooking spray (such as Pam®)
  • ½ cup olive oil, or more as needed
  • 1 (1 ounce) package dry onion soup mix, or more to taste
  • 2 pounds potatoes, cut into 1-inch pieces, or more to taste
  • 1 pound baby carrots
  • 2 large bell peppers, cut into 1-inch pieces
  • 1 large onion, cut into 1-inch pieces, or more to taste

Preheat oven to 450 degrees F (230 degrees C). Spray a baking pan with cooking spray.

Mix olive oil and onion soup mix together in a bowl. Combine potatoes, baby carrots, bell peppers, and onion in a large bowl add oil mixture and mix until evenly coated.

Roast in the preheated oven until vegetables are tender, 15 to 30 minutes.


How to make Easy Roasted Vegetable Soup

It really was just as simple as throwing all the veggies with the herbs on a baking tray and drizzling with some olive oil and seasoning.

Then once roasted, I added to a big saucepan on the stove add some stock and roughly blended with my immersion stick blender.

No fancy expensive gadgets needed here. I like my soup quite rustic and with chunks of vegetables, so I really did just roughly blend, but if you prefer a smooth soup, then, by all means, blend to your desired consistency.


Easy Roasted Mediterranean Vegetables

Roasted Mediterranean vegetables sound exotic, don’t they? A taste of summer holidays, an azure-blue sea and chilled drinks. Or maybe summer barbecues, falafel and yogurt. Can I let you into a little secret? I use them to make life easier. The sort of vegetables we associate with Mediterranean cooking are so sweet and moist they need little attention when cooking. This means you can, with very little effort, make a little ‘cheat dish’ as an ingredient for another meal. Here, I’ll be sharing my roasting technique, along with some recipes you can use the veg in.

Roasting Butternut Squash

Do you eat a lot of squash? Butternut squash is one of my favourite autumn vegetables, however my not so favourite part is the fact it takes forever to peel. I usually slice the skin off with a knife, which means I lose a lot of the flesh, and my hands end up orange too. This is why I often roast butternut squash. Roast squash soup, pasta, risotto, you name it. And you don’t need to add lots of fat to the dish – it’s a myth that you need to cover vegetables in olive oil in order to roast them. Just slice your squash in half and scoop the seeds out. Place each half in the middle of the oven skin side down on gas mark 5 (191 centigrade, 375 farenheit). Check the squash periodically and rotate if needed, and in an hour you will have a sweet and succulent roast squash.

It’s best to do this ahead of time so you have time to let the squash cool down. When you’ve done this, you can peel the skin straight off with your fingers or an eating knife – or even a spoon. Then just cube your squash and use it in your recipe in place of raw squash. It will cook much more quickly – if you add it to a curry recipe with a long cooking time, for example, it may well mush down. This can be an amazing effect if you want it. If you don’t, just reduce the cooking time or add the squash towards the end.

If you want to have a go at this technique try my roast squash and lentil soup. It’s a really simple recipe to bring out the flavour of the squash.

Roasting Peppers

I adore roasted peppers, and they’re one of the more popular roasted Mediterranean vegetables. If you sautee peppers quickly they can sometimes taste a little bitter, but if you take a little time they have a glorious sweet flavour that nothing else really rivals. If you, your children or a family member want to eat a wider variety of vegetables but can struggle with their texture and sometimes bitter flavours, make friends with roasted peppers. Yes, you can buy them in a little overpriced jar filled with olive oil, but you can also make them yourself much more cheaply. Minimal prep time. No olive oil.

Just chop your peppers – if you’re short on time simply slice them in half. Take out the core and seeds. Arrange them in an oven proof dish in a single layer if you can, though they still cook if they’re packed in quite tight. Pop them in the oven for an hour, and check them once or twice to turn if necessary. It’s that simple. If you have a lonely bell pepper in the back of the fridge roast it quick and put it in the freezer, and you have the beginnings of a tasty meal for another time.

Roast peppers are beautiful blended. If you’re particular about texture you can pull the skins off first, but they will be fine as they are. That’s the foundation for this tasty roast pepper and cannellini bean pasta sauce. It’s a really simple earthy sweet recipe that your family will never guess is packed full of so much veggie goodness. And it’s vegan too!

Another way to use roasted Mediterranean vegetables is in dips and spreads – like the Middle Eastern Baba Ganoush. Hummus is an Eastern Mediterranean favourite, so why not try my twist with this Chorizo and Roast Pepper Hummus?

As I’ve mentioned, roasted Mediterranean vegetables, and especially peppers, are super sweet. They are perfect to add extra flavours to dishes for this reason. That’s how my Roast Red Pepper Salsa can be sweet and juicy with no added sugar. Perfect for barbecues and tacos! Try it with black bean mole.

Mixed Roasted Mediterranean Vegetables

Whilst chopping or blending vegetables into another dish can make for a super tasty meal, you really can’t beat a platter or dish just loaded with roasted veg. When we were on honeymoon in Venice, the restaurants had a very wysiwyg attitude to food – what you see is what you get. If you ordered fish, or pasta in a sauce, no sides came with it. You had to order them separately, and a dish laden with grilled (broiled) or roasted peppers and courgettes (zucchini) was brought out.

You can use any vegetable you like to do this really, just make sure the vegetables are in a single layer and in fairly small pieces. You can make some really colourful spreads!

Do you have a Sunday roast in your house? It’s a great British tradition, but one we don’t partake of that often in our house. Weekends are just so busy, and a typical roast involves just so much peeling! Roasted Mediterranean vegetables are a great way to save time on cooking a roast dinner. No peeling, no hot spitting fat like traditional roast potatoes and no standing over the stove watching a pan or checking a dish in the oven. If you fancy giving this concept a try why not have a look at my no-peel roast?

You can also use a dish of colourful roasted Mediterranean vegetables as the basis for a quick weeknight meal. Just roast the vegetables the night before or earlier in the day, whenever you have time. Then chop them up and throw them into the dish. Frozen peas have their place, but you can’t eat them every night! I used this technique to create this quick vegetarian orzo dish.

Saving Time with Roast Veg

So will roasting vegetables save you time? It does take an hour or so of roasting time to cook them, but you can happily go away and do something else during this time. The total prep time is minimal, and all you need to do is chop the vegetables, and heat through if necessary, when making the final dish. If you want to eat something more exciting than frozen peas, yes, roast veg can save you time in the kitchen.

It’s also a good way of avoiding waste, as it’s easy to roast and freeze leftover veg ready for a meal another time. Perfect for easy soups and pasta sauces!