Beat The Heat With Refreshing Mediterranean Summer Vegetable Soup

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functional medicine, Mediterranean Summer Vegetable Soup

As the scorching summer sun reaches its peak, what better way to stay cool and nourished than with a delightful and cooling Mediterranean Vegetable Soup that doesn't even require you to cook?

Indulge in this refreshing soup, perfect for the green Keto or Plant-based lifestyle, and relish the invigorating flavors of the Mediterranean while staying refreshed throughout the hottest days.

Packed with vibrant colors and bursting with flavor, this light and refreshing Mediterranean soup recipe will be your go-to meal for beating the heat. 

Let's dive into the enticing ingredients of this soup and simple preparation of this Mediterranean-inspired creation.

What Is Mediterranean Vegetable Soup Made Of?

This invigorating Mediterranean Vegetable Soup recipe showcases a lineup of fresh vegetables and nutrient-packed ingredients. 

At the heart of this delightful soup is the green hero, spinach, gifting you with a treasure trove of vitamins, minerals, and antioxidants to fortify your well-being. 

Blended with lemon, oregano, and a hint of crushed red pepper, the vegetable broth delivers a delightful balance of zesty and aromatic flavors to the soup.

Venturing further into this culinary adventure, we have a medley of succulent zucchini or yellow squash along with onion, creating a symphony of colors and textures that invite your taste buds on a delightful journey. 

Our hearty soup recipe celebrates the essence of the Mediterranean diet with its vibrant ingredients, and it doesn't stop there. 

Each spoonful brings you the goodness of spinach's abundant vitamins and minerals, such as iron, calcium, and vitamin C, complemented by the aromatic spices of oregano and crushed red pepper flakes.

Accompanied by garden-fresh summer squash, and more vegetables adding a delightful crunch and a wealth of nutrients to the mix, our soup becomes a true celebration of wholesome ingredients. 

The aromatic onion and juicy fresh tomatoes further contribute to the harmonious balance of taste and texture that awaits you in every bowl. 

Celebrate the joys of summer while staying cool and nourished with this delightful and cooling Mediterranean Vegetable Soup that doesn't even require you to cook.

functional health mediterranean vegetable soup recipe

How Do You Make This Mediterranean Vegetable Soup?

Whipping up this invigorating Mediterranean Vegetable Soup recipe is effortless, making it the perfect choice for those busy days when you crave a nourishing veggie soup and a delicious meal.

To start this Mediterranean soup recipe, simply blend together spinach, lemon juice, oregano, and crushed red pepper, forming a soup base that creates a vegetable broth bursts with the rich and enticing flavors of the Mediterranean.

Next, massage the onion and summer squash with a sprinkle of both salt and pepper together. Witness how this simple technique enhances both the texture and taste of the ingredients, infusing the soup with an extra layer of goodness.

Finally, let the magic of this recipe unfold as you pour the soup base over the tomatoes and softened squash-onion mixture, marveling at the combination of colors and textures.

With each spoonful of this Mediterranean-inspired delight, you'll savor the essence of summer and the nourishing power of wholesome ingredients.

Indulge in a culinary paradise as vibrant vegetables and enticing spices unite in this vegetable soup. Let its ease of preparation and delightful blend of flavors whisk you away to a world of deliciousness.

How Do The Ingredients In This Mediterranean Vegetable Soup Help You Stay Cool And Nourished?

Amid the sweltering summer heat, this Mediterranean Vegetable Soup comes to the rescue with its hydrating and nutrient-rich ingredients.

Unlike other soup recipes, this no-cook method keeps you and your kitchen cool.

The vegetables and spinach in this soup, being excellent sources of vitamins and minerals, help to replenish essential nutrients lost due to sweating, while lemon juice adds a zesty kick and provides a refreshing dose of vitamin C.

Summer squashes contribute to your hydration needs, as they are composed mainly of water, making them perfect allies for staying cool during hot days and perfect for creating a broth for this soup.

How Do These Ingredients Help With Hormone Balancing?

The ingredients in this Mediterranean Vegetable Soup work synergistically to promote energy and hormone balancing.

Spinach shines as a nutrient-packed powerhouse, supplying an abundance of vitamins, minerals, and antioxidants that fortify your overall well-being while supporting hormone synthesis, fostering increased energy and hormonal balance.

Spinach is high in iron and vitamin C, which play essential roles in energy production and metabolism.

Iron is an essential component of hemoglobin, which is responsible for transporting oxygen throughout the body, supporting the efficient functioning of cells and tissues, and boosting overall energy levels.

Additionally, iron is involved in the synthesis of various hormones, including those related to metabolism, mood regulation, and reproductive health.

Spinach’s rich antioxidant content also helps combat oxidative stress by neutralizing harmful free radicals in the body promoting a more stable hormonal environment.

The spices and flavors from lemon juice, oregano, and crushed red pepper deliver a delightful blend of zesty and aromatic flavors that can lift your spirits and reduce stress, positively impacting hormonal health.

Lemons, with their high vitamin C content, offer a natural boost of energy by supporting the body's ability to convert food into energy through improved metabolism.

Oregano, a flavorful herb abundant in vitamins and minerals, contains potent antioxidants that can help reduce inflammation, supporting hormonal balance.

Crushed red pepper, with its capsaicin, boosts metabolism and enhances energy levels, creating a spicy and revitalizing addition to the soup.

The addition of wholesome vegetables like summer squash, onion, and tomatoes contributes to a medley of textures and flavors, supplying essential nutrients to boost energy levels and support overall hormone functions.

Packed with vitamins, minerals, and fiber, summer squashes support energy production and digestive health.

Summer squash is a hydrating and low-calorie vegetable that provides essential vitamins and minerals, such as vitamin C and potassium, contributing to sustained energy levels and electrolyte balance.

Meanwhile, onions and tomatoes provide valuable antioxidants and nutrients that aid in hormone regulation and contribute to overall well-being.

Onions are rich in antioxidants and anti-inflammatory compounds, such as quercetin, which may help support hormone balance and reduce inflammation in the body.

Furthermore, the sulfur compounds found in onions play a role in liver detoxification, promoting hormonal balance.

Detoxification supports the body in eliminating excess hormones and toxins that can disrupt the endocrine system.

Additionally, eliminating toxins from the body helps reduce inflammation and oxidative stress, which are known to interfere with hormonal regulation.

Onions are also a good source of vitamins C and B6, essential for energy production and overall health.

Tomatoes, on the other hand, are loaded with lycopene, a powerful antioxidant known for its potential in promoting heart health and fighting oxidative stress.

Lycopene helps combat oxidative stress in the body, which can contribute to fatigue and low energy levels.

Additionally, the soup's fiber content aids in digestion and stabilizes blood sugar levels, ensuring sustained energy throughout the day.

functinal health vegetable soup
functional medicine, Mediterranean Summer Vegetable Soup

Refreshing Mediterranean Summer Vegetable Soup

This recipe for light and refreshing Mediterranean soup, full of taste and packed with brilliant colors, will become your go-to dinner when the heat gets too much.
5 from 3 votes
Prep Time 15 minutes
If you want warmed 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine International
Servings 1
Calories 103 kcal

Equipment

  • blender
  • dehydrator optional

Ingredients
  

  • 2 cups spinach
  • 2 cups warm water
  • 2 tablespoons lemon juice
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper
  • 2 cups chopped summer squash zucchini, courgette, or yellow squash
  • 1/2 cup chopped onion
  • 1/4 teaspoon salt
  • 2 cups diced tomatoes

Instructions
 

  • Blend spinach with water, lemon juice, and spices to make the soup base creating your vegetable broth.
  • Add onions and squash in a bowl. Add 1/4 teaspoon salt and massage until they start to weep and soften. Be vigorous to really break down the cell walls.
  • Pour soup base over tomatoes and squash.
  • Gently heat this easy vegetable soup to 110° F if desired.

Nutrition

Calories: 103kcalCarbohydrates: 24gProtein: 6gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.1gSodium: 685mgPotassium: 1278mgFiber: 6gSugar: 12gVitamin A: 6338IUVitamin C: 73mgCalcium: 212mgIron: 6mg
Keyword cabbage soup, keto, mediterranean soup, plant-based, Vegan, vegetable soup, veggie soup
Tried this recipe?Let us know how it was!

Where Can You Find Other Soup Recipes Like Mediterranean Vegetable Soup?

This easy no-cook recipe is from Dr. Ritamarie's GREEN Cleanse Recipe Collection, which is part of the the Empowered Self-Care community. Other plant-based low-glycemic, green Keto friendly soup recipes are available in our free Plant-based Keto Friendly Recipes for All Day Energy Guide.

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You can try out our full recipe and nutrition membership HERE

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1 Comment

  1. AndyM

    5 stars
    Wonderful.

    Reply

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