Easy Soup Recipes (54 Soup Recipes You’ll Make on Repeat!)

To celebrate all things soup, I’ve put together this list of our best soup recipes with something for everyone. If you're a chicken soup lover, I've got you covered! And if you're looking for healthy vegetable soup recipes, or new ways to use up your lentils, beans, or grains, you're in for a treat.

I've also included some fish soup recipes and meaty stews, amped up with bold spices, for those days that require something extra cozy like Nonna’s Stracciatella or Yia-Yia’s Youvarlakia. I’ve even included cold soup recipes for those hot summer days when you need to slurp a spoonful of cool and refreshing.

Not only is soup the ultimate comfort, but it’s also a great way to use up vegetables and whatever you have lingering in the pantry or fridge to create a nourishing meal on the fly. And, it’s one of the best ways to meal prep for the Mediterranean diet.

Make easy soup recipes like vegetarian Lablabi when you’re tight on time and spend the afternoon stirring a pot of Persian Chicken and Barley Soup when you want to linger in the comfort of your kitchen.

Wherever you are and whatever the season I have a soup recipe for you!

Our Top 5 Soups Right Now!

These 5 healthy soups are big fan favorites and are on my regular rotation these days. And they're all easy and quick enough for a weeknight.

Cioppino (Seafood Stew)
Clams, mussels, white fish and shrimp stewed in a tomato-fennel broth is a show-stopping Sunday supper. Serve with a citrusy fresh salad to start, like orange pomegranate salad or radicchio salad.

Avgolemono (Greek Lemon Chicken Soup)
Chicken and rice soup is prepared Greek-style with lemon-egg sauce called avgolemono, which makes this soup rich and silky with no dairy needed. This is a very weeknight-friendly recipe-you can even use store-bought rotisserie chicken to save time.

Healthy Potato Soup
A healthy twist on classic cream of potato soup! Fresh herbs and warming spices bring a welcome depth of flavor and whole milk adds a velvety quality without weighing it down. Serve this vegetarian soup with a bright and crunchy salad like our radicchio salad.

Chicken Gnocchi Soup
A welcome twist on a classic chicken noodle soup, with tender, pillowy gnocchi and a few handfuls of spinach for extra nutrition. This recipe is very versatile: Frozen, homemade, fresh, gluten-free, and shelf stable gnocchi all work well. You can even stir in a touch of cream or a pureed can of cannellini beans for a creamier version.

Stracciatella Soup
A pantry soup that comes together in 20 minutes! You only need 4 ingredients (spinach, egg, chicken stock, and parmesan), but I like to dress mine up with just a touch of nutmeg and lemon zest. Serve for lunch, as a first course to roasted whole chicken, or for dinner with crusty bread or focaccia.

Comforting Chicken Soups & Stews

A big batch of chicken soup is sometimes inspired by homemade chicken stock in my freezer taking up space. Other times, it’s a sick kiddo needing some extra comfort-and I absolutely use store bought chicken stock to save time, by the way. I just try to grab the low sodium variety so I can season as I go. Here are the chicken soups I’ve been loving this year:

Soupe Jo (Persian Chicken Barley Soup)
Called “Persian penicillin,” Soupe Jo is a rich chicken soup packed with veggies and nutrient-rich barley (you can stock up at our shop). I like to make mine a bit creamy with a touch of half and half or Greek yogurt, but you can leave it out if you’re avoiding dairy. It’s hearty enough to go without sides, but barbari (Persian flatbread) makes for good dipping.

Turmeric Lemon Chicken Soup
This chicken soup is loaded with fresh lemon juice and amped up with vegetables, fresh herbs, and warm spices like coriander, Aleppo pepper, and turmeric (head over to our spice shop to stock up). If you like, add some noodles or drained canned chickpeas for a bit more heft, and feel free to substitute with whatever vegetables you have on hand.

Chicken Stew
This rich chicken stew is brimming with aromatic Italian-style seasonings. It’s very freezer-friendly, great for getting ready for the winter blues to hit. It’s gluten free, dairy free, and made in just one pot in under an hour! Serve on its own, over a bed of farro, or with freshly baked focaccia for dipping.

White Bean and Kale Soup with Chicken
A hearty soup stacked with protein thanks to beans and chicken--very satisfying. I use a couple cans of white beans here to save time, but you can use dry beans. Just soak them overnight and then cook them in water for about 1 to 2 hours (this guide for how to cook chickpeas will work in this case).

Lentil Soup Recipes

Lentils are a staple of the Mediterranean pantry. They are not only affordable, but they’re also high in plant-based protein, fiber, and more. Here are some lentil soup recipes to try:

Turkish Red Lentil Soup (Kırmızı Mercimek Çorbası)
This easy, economical pantry soup is one to make on repeat! Aromatic vegetables and spices and a hit of fresh lemon juice load the lentils with tons of flavor. It’s blended for a nice creamy quality, though it’s completely vegan! Serve with pita bread or simit (Turkish Sesame Bread Rings).

Hearty One-Pot Lentil Stew
A medley of vegetables and warming spices make this vegan stew so cozy and nourishing. Potatoes and lentils are very filling, so a sprinkling of fresh parsley and lemon juice just before serving is all you need. But if you’d like to round out the meal, crisp salad like Maroulosalata and pita bread go well alongside.

Greek Red Lentil Soup
Red lentils combined with onions, garlic, and sweet carrots in a tomato-based broth. It's infused with oregano and rosemary and finished with lemon juice and fresh herbs. Keep it vegan, or add a sprinkle of creamy feta!

Harira (Moroccan Lentil and Chickpea Soup)
Tomato-based vegan Moroccan soup, made with lentils and chickpeas, fresh herbs, and plenty of flavor from turmeric, cumin, and cinnamon. If you’d like to make it a bit heartier, try serving over a bed of broken vermicelli pasta or rice. And, for a spicy twist, stir in a spoonful or two of harissa paste (homemade or from our shop).

Curried Red Lentil and Sweet Potato Soup
In this creamy vegetarian soup recipe, I pair tiny red lentils with sweet potatoes for a soup that is as filling as it is tasty. The subtle sweetness of the sweet potato is nicely enveloped in the warmth and earthiness of mild curry powder, paprika, and bay leaf. I use heavy cream for extra comfort, but you can always substitute with coconut milk, whole milk, or unsweetened plant-based milk if you’d like to make this soup vegan.

Spicy Lentil Soup with Spinach
The combination of vitamin-rich spinach and protein-packed lentils makes this vegan recipe a powerhouse meal. You can use green, brown or black lentils to make this easy soup-whatever you like best or have on-hand. Serve with a cooling salad to balance the spiciness, like our creamy cucumber salad.

Easy Vegetable Soup Recipes

If you ever need a way to push your body's reset button, vegetable soup can be a delicious and comforting way to do that without going on a harsh detox diet. Plus, what better way to use up those veggies and herbs in the bottom drawer of your fridge? Here are some vegetable and vegan soup recipes I love (and there are more in the sections below as well):

Vegetable Soup
A gluten free, vegan soup recipe layered with colorful veggies, aromatics, fresh herbs, and a big splash of lime juice for the brightest finish. To make it even more hearty, add chickpeas for some plant-based protein.

Mushroom Barley Soup
Hearty mushrooms, chopped vegetables, and tender pearl barley make up this simple and satisfying vegan mushroom barley soup. As comforting as your favorite deli's barley soup, but with even more flavor and a subtle smoky finish. And, because there’s no cream, it freezes very well.

Vegetarian Sweet Potato Stew
Chunks of melt-in-your mouth sweet potatoes, tender carrots, tomatoes, and wilted baby spinach come together in one pot. To me, the perfect flavor makers here are warm seasonings like cumin and turmeric that compliment the sweetness of the tender vegetables.

Herbed Vegan Potato Leek Soup
This is not your standard potato leek soup! A healthy dose of garlic and cilantro pack a nice punch and give the creamy soup a vibrant green color. Finish with a drizzle of good extra virgin olive oil and a splash of fresh lemon juice to lift its earthy flavors.

Minestrone
This Italian-style vegetarian minestrone soup is brimming with vegetables, beans, and a little pasta. The draw here is in the flavorful tomato broth with lots of fresh herbs. Minestrone is meant to be adapted, so feel free to make this recipe your own by using what vegetables you have on hand, and use gluten free pasta or leave it out to fit your dietary needs.

Crockpot and Instant Pot Soup Recipes

Your instant pot or crockpot is a great way to get a rich, slow-simmered stew with less tending to. If you’re in the market for a set-it-and-forget-it Crockpot stew, here are a few ideas:

Instant Pot Chickpea Soup
This vegan chickpea soup is full of vegetables, plant-based protein, fiber, and more! You can prepare it in your slow cooker or on the stove. I share all 3 methods.

Vegan Cabbage Soup (3 ways)
A slow cooker works particularly well here because the cabbage lingers in the broth, tenderizing and becoming infused with flavor from the spices and aromatics. You can also use the Instant Pot or make it on your stovetop, if you like. No matter the method, a splash of lemon juice and some fresh herbs, stirred at the very end, make all the difference.

Tomato And Chickpea Chili (Two Ways)
Hearty and warm, this vegan chickpea chili makes a hands-off dinner any night of the week! I love the layers of vegetables (onions, peppers, scallions, and jalapeño) in this unconventional chili recipe. Stir a spoonful of za’atar into your cornbread batter for a fun Mediterranean twist on the classic combination.

Vegan Quinoa Chili
Arguably one of the coziest crockpot soup recipes on the site! Two cans of beans, a medley of crunchy veggies, and a big splash of lime juice are all you need to make this delicious quinoa chili. And it tastes even better the next day!

Italian Beef Stew
This simple rustic Italian beef stew recipe is loaded with aromatics and vegetables like tomatoes, carrots and mushrooms. The slow cooker does all the heavy lifting, making a meltingly tender stew everyone will love. Serve on its own or with crusty bread or garlic ciabatta for dipping.

Seafood Soup Recipes

Fish and seafood are a big part of eating the Mediterranean way. One of my favorite ways to enjoy fresh fish and shellfish is in soups and stews! The fish gets so tender when it’s simmered in an aromatic broth, and it returns the favor by infusing the broth with so much flavor. Here are a few recipes that are popular with my family:

Sicilian-Style Fish Stew
Fish filet pieces, cooked in a white wine and tomato broth with punchy garlic, briney capers, sweet-tart raisins and more! Don't worry, the raisins do not make it too sweet. A common ingredient in Sicilian food thanks to the Arabic influence in the region, they beautifully balance the acidity in this flavorful dish.

Mediterranean Fish Soup
This fish soup leans toward warm Eastern Mediterranean flavors, with a tomato sauce enriched with deeply savory, herbaceous, and warming flavors. Do not skip the lemon juice at the end; it makes all the difference in adding a bit of zing and balance. It's filling enough as-is, but you can serve over a bed of pearl couscous for added texture if you’d like.

Shrimp Soup
Shrimp soup in a tomato-based broth with orzo, vegetables, baby spinach, and loads of fresh herbs. You can omit the orzo, if you don't want the carbs. Or use another pasta like pearl couscous or a cooked grain like farro or barley (the grains take longer to cook, so it is best to make them ahead of time and add them to the soup toward the end of the cooking process).

Easy Salmon Soup
Delicate salmon filets gently poach in a flavor-packed broth with potatoes, carrots, and fresh dill. Ready in just 20 minutes, but tastes like it took all day! And you can use any tender, flaky fish you like, including more economical options like cod.

Steamed Clams in White Wine Broth
Clams, prepared the Mediterranean way in a white wine broth with onions, garlic, bell peppers, and fresh herbs. My daughter calls it “clam soup” and loves to dunk crusty Italian bread in the broth.

More Chickpea Stew Recipes

I am a huge fan of chickpeas in soup (and hummus, salads, and as a crispy snack for that matter). They’re a nutritious vegan protein that adds a nice texture to soup, both when they’re puréed or left whole. All of these recipes use canned chickpeas to make them quick and easy, but you can cook from dried if you’d like more control over their texture. You can even use their broth, called “aquafaba” as a thickener. Here are some of my favorite chickpea soup recipes:

Lablabi (Tunisian Chickpea Stew)
This hearty North African stew with chickpeas, rustic bread, warming spices and harissa is traditionally served with breakfast, but I love it any time of day. Serve on its own for an easy vegan meal or with a fried egg on top.

Braised Chickpeas in a Creamy Pesto Sauce
This creamy vegetarian chickpea stew turns a can of chickpeas into a comforting meal in less than 40 minutes. A fresh homemade pesto takes things up a notch, but you can use a high quality store-bought variety to save some time. I love to add fried lemon rings on top for a nice brightness, but you can skip them if you’d like.

Spinach Stew with Chickpeas
There are many versions of this spinach stew recipe with tomatoes throughout the Mediterranean and the Middle East. My mom made her spinach stew Egyptian-style using lean ground beef, but I opted for a vegan option, which is just as hearty and satisfying, thanks to a handy can of chickpeas from the pantry. You can even skip the vermicelli to keep this stew gluten-free.

Cauliflower and Chickpea Stew
This chickpea stew is a winner in my family, with a warm Mediterranean spice mixture with cumin, cinnamon, and turmeric adding deeply cozy flavors. Serve this vegan stew over quick-cooked couscous or rice. Some rustic bread to sop up all the goodness won't hurt, either!

Easy Mediterranean Chickpea Soup
Filled with sweet potatoes and hearty veggies and laced with bold flavors like cumin and fresh ginger, this vegan, gluten free chickpea soup is satisfying and flavorful.

Hearty Meat Soup Recipes

These meaty soup and stew recipes are perfect for chilly nights when you need some extra sustenance and comfort.

Easy Sausage Tortellini Soup
A hearty, comforting soup that’s loaded with fresh veggies and ready in 20 minutes! Store bought tortellini does most of the heavy lifting. Serve with plenty of freshly grated parmesan cheese on top, and a rustic loaf of bread for dipping.

Youvarlakia (Greek Meatball Soup)
I could eat this hearty dish all year round! This traditional Greek soup uses the same egg and lemon mixture that gives Avgolemono its signature velvety texture and bright flavor. And the herb-packed meatballs are so tender and juicy. Serve with a traditional Greek salad to start.

Italian Wedding Soup
This traditional recipe is the ultimate Italian-style comfort, with small beef and pork meatballs, tender greens, and delicate pasta. Give yourself about 3 ½ hours for this one-it needs time to simmer and develop the flavor. I love it as a Sunday project, along with freshly baked focaccia or garlic bread.

Meatball Soup
This is my marry me meatball soup-I swear I get a marriage proposal every time I make it! The garlicky, herbaceous meatballs are so flavorful, and the rich tomato broth is so comforting. You can use gluten free pasta if you’d like, or leave it out if you’re avoiding carbs.

Italian Sausage Minestrone
Here's a tasty and fun twist on classic minestrone with bowtie pasta, Italian sausage, and a few unlikely additions like chickpeas, green beans, and artichoke hearts. This is a whole dinner in one pot situation, but a fresh green salad with a simple apple cider vinaigrette would be lovely on the side.

Moroccan Lamb Stew
Comforting, fall-apart tender braised lamb stew recipe with loads of veggies, chickpeas and warm Moroccan flavors. (You can also make this in your Crockpot or pressure cooker). Serve it with my 15-minute couscous!

Turkey Lasagna Soup
This is what I make when I'm craving lasagna but don't feel like making a casserole, with ground turkey and part-skim ricotta in a rich tomato-based broth. You can use gluten free pasta if you’d like, and any ground meat you prefer. It’s ready in 40 minutes!

Bean Soup Recipes

Beans are another staple in the Mediterranean Diet. Like lentils, they are affordable and packed with protein. They're also a great way to add bulk to soups to make them more filling. Here are some bean soup recipes to try:

Ribollita
Tuscan bean and vegetable soup that is thickened with day-old bread. Ribollita is a hearty and especially flavorful vegetarian soup thanks to the use of one secret ingredient: Parmesan rind-make sure to freeze your rinds rather than throwing them away! I like to use kale in this soup, but you can do spinach or another leafy green.

Pasta Fagioli
This vegetarian Pasta Fagioli recipe is more than the sum of its humble parts of beans and pasta, and it comes together in 30 minutes or less. It’s plenty hearty on its own, but you can add lean ground beef if you’d like.

Bean Soup with Tomato Pesto
I used canned kidney beans, cannellini beans, and chickpeas, but you can change the beans up according to what you have on hand. What takes the flavor in this vegetarian soup a few notches is the tomato pesto stirred at the very end (do not skip it!).

Fasolada: Greek White Bean Soup
There are several versions of fasolada. This one is simple and vegan, with canned white beans, garlic, onions, and celery. Don't forget a big drizzle of extra virgin olive oil at the end.

Creamy Soup Recipes

There's nothing more luxurious than a rich, velvety soup! My approach to creamy soups is to bring a decadent richness without overpowering the natural flavor or weighing the soup down. Here are some of my favorite Mediterranean-style vegetable-forward and boldly flavored creamy soup recipes:

Roasted Butternut Squash Soup Recipe
Vegan and gluten-free, this creamy butternut squash soup is subtly sweet with warming spices and a generous stir of nutty tahini! Surprising on many levels, this one is sure to delight. I love roasted hazelnuts on top, but you can swap them with any nuts you prefer. Or, substitute with croutons or crispy chickpeas for a nice crunch.

Tomato Basil Soup
This vegan roasted tomato soup recipe is creamy as ever with no heavy cream needed. I like using roasted carrots here, which give this soup a subtle sweetness and heft. Serve on its own, or with mozzarella and feta pita grilled cheese for a Mediterranean twist on the classic pairing.

Roasted Carrot Soup with Ginger
This vegetarian carrot ginger soup is great for getting ahead, as it’s even better the next day. Aside from the fresh ginger, I love using garlic and a pinch of allspice which enhance the sweet roasted carrots. The mint is a nice complement to the charred carrot’s sweet flavor, but any tender herbs like basil or parsley work in its place.

Vegan Pumpkin Soup with Lentils
Now this is a pumpkin soup with a bit of a Mediterranean twist. Red lentils are the perfect addition here because they collapse into creamy goodness, giving this soup more nutrition and a nice velvety texture. I like spooning a little zhoug (spicy cilantro pesto) on top for a bit of a kick.

Roasted Cauliflower Soup
Cauliflower is lightly charred to concentrate its flavor in this rustic, rich vegetarian cauliflower soup. A touch of whole milk adds a nice creaminess, but you can substitute plant-based milk if you’d like-just be sure it’s unsweetened and unflavored. A foursome of earthy Mediterranean spices--turmeric, cumin, sumac, and paprika--take the flavor of this easy soup to new heights.

Cold Soup Recipes

If you think soups are only for cold weather, you’re missing out on half the fun! Try these refreshing chilled soups to cool you down on hot summer days.

Salmorejo (Spanish Chilled Tomato Soup)
This dairy-free soup is rich and creamy thanks to stale bread and quality extra virgin olive oil, which let the fresh tomato flavor shine. You can leave off the ham and egg to make it vegan, or serve simply with a chopped boiled egg for a light vegetarian lunch, perhaps with tuna or beef empanadillas to share.

10-Minute Tomato Gazpacho Recipe
Gazpacho is a Spanish cold tomato soup, perfect to use up summer’s bounty of fresh ripe tomatoes! I keep it vegan, adding cucumber, onions, celery, and a good pinch of ground cumin for a fresh and layered flavor. Feel free to make this in large batches - gazpacho is very freezer-friendly! You can even keep it in a big pitcher in your fridge for easy snacking.

Persian-Style Cucumber Soup
Think of this as a cucumber gazpacho with a cool, creamy yogurt base. It’s perfect as an appetizer in small cups, or served along some crusty bread for a light lunch! A sprinkle of sumac is the perfect tangy finishing touch to this 10-minute vegetarian soup recipe.

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Easy Soup Recipes (54 Soup Recipes You’ll Make on Repeat!)

I've shared 54 of my best soup recipes in the post, and if you're not sure where to start, let me suggest this comforting Turmeric Lemon Chicken Soup. It is one of my most popular soups for a reason. I'm sharing the recipe here again for your convenience. Swap out the veggies if you like, and add a handful of chickpeas or even your favorite pasta for some bulk.

Course Entree, Soup

Cuisine Mediterranean

Diet Gluten Free, Low Calorie

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Servings 4 people

Calories 167.9kcal

Author Suzy Karadsheh

Ingredients

• 1 pound boneless chicken breast
• 1 yellow onion, quartered
• 4 large garlic cloves, divided (2 whole, 2 minced)
• Extra virgin olive oil
• 2 carrots, peeled and thinly sliced into rounds
• 1 teaspoon coriander
• 1 teaspoon Aleppo Pepper
• ½ teaspoon ground ginger
• ½ teaspoon turmeric
• 2 cups baby spinach
• ¼ cup chopped fresh dill
• ½ cup chopped fresh parsley
• Juice and zest of 2 lemons

Instructions

• Cook the chicken. In a large Dutch oven or pot, combine the chicken with 6 cups of water. Season with kosher salt and pepper. Add the onion and 2 whole garlic cloves. Bring to a boil over medium-high heat, then lower the heat and let simmer gently for 15 to 20 minutes (or until the chicken is cooked).
• Reserve both the chicken and the broth. When the chicken breast is cooked through, remove from the pot and carefully shred using two forks. Strain the broth using a mesh strainer over a large bowl. Discard the onion and garlic. Set the broth in its bowl aside for now.
• Sauté the aromatics. Carefully wipe the pot or Dutch oven and return to the heat. Add 2 tablespoons extra virgin olive oil and warm over medium heat. Add the minced garlic, carrots, and spices.
• Simmer. Stir in the shredded chicken and season with a big pinch of salt. Add the broth and bring to a boil, then lower the heat to medium-low, and cover partly. Cook for another 15 to 20 minutes (until the carrots are tender and cooked through).
• Finish and serve. Stir in the spinach, herbs, lemon juice, and lemon zest. Transfer to serving bowls and enjoy!

Video

Notes

• Shortcut homemade chicken soup
  • Use leftover chicken. If you have leftover cooked chicken on hand (or rotisserie chicken), skip the step for boiling the chicken and use store-bought low-sodium chicken broth.
  • Make the homemade broth in advance. You can make and strain the broth in advance. Simply freeze it after it returns to room temperature (for broth, I like to use freezer-safe containers instead of bags). You can also freeze the boiled chicken in freezer-safe bags. Simply thaw both out in the fridge a night ahead of when you plan to make the soup.
• Ingredient variations:
  • Add more or different vegetables! I love the idea of using up what vegetables I have on hand in a soup like this. You can add chopped celery or small-cubed zucchini, potatoes, or small broccoli florets, for example. If you do, make sure you add them in at the very beginning when you sauté the carrots and garlic. (Check out my vegetable soup for inspiration).
  • Add a grain or chickpeas to bulk up the chicken soup. If you’re after something thicker or want to add volume to your soup so it’s even more filling, you can add cooked rice or orzo, or canned chickpeas (just rinse the chickpeas and add them in early with the carrots and garlic).
    • Orzo pasta cooks faster, so you can either cook it in advance and add some to individual servings of soup, or add the uncooked orzo to the soup about 7 to 9 minutes before the soup is finished cooking.
• Leftovers and storage: Store leftover turmeric chicken soup in an airtight container in the fridge. It will keep for about 3 days (unless you’ve worked in advance to cook the chicken or make the broth). To reheat, transfer to a pot and bring to a gentle boil over medium heat. Once boiling, remove from the heat and serve.
• Visit Our Shop for quality Mediterranean ingredients including extra virgin olive oils and spices (like the coriander, Aleppo pepper, and turmeric used in this recipe).

Nutrition

Calories: 167.9kcal | Carbohydrates: 8.3g | Protein: 25.7g | Fat: 3.3g | Saturated Fat: 0.7g | Monounsaturated Fat: 0.9g | Cholesterol: 72.6mg | Sodium: 180.5mg | Potassium: 736.8mg | Fiber: 2.3g | Sugar: 2.8g | Vitamin A: 7545IU | Vitamin C: 23mg | Calcium: 61.5mg | Iron: 1.9mg

*This post has recently been updated with new information for readers' benefit.

The post Easy Soup Recipes (54 Soup Recipes You’ll Make on Repeat!) appeared first on The Mediterranean Dish.

Frequently Asked Questions

Can regular olive oils be used instead of extra-virgin olive oil?

You can substitute extra virgin olive oils for regular olive oil in the Mediterranean diet. Extra Virgin Olive Oil, (EVOO), has a higher quality, more nutritional benefits, and a milder flavor. Regular olive oil, however, is still an option. Regular olive oil can be used for daily meals such as stir-frying and roasting vegetables. This option has a lower price point than EVOO, and some say it may be better suited to higher heat applications such as deep frying. But, it doesn't have the same nutrients or positive compound as EVOO. You should make up these benefits by eating other foods whenever you can.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal may be consumed on the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. They can be served with blueberries and nuts, as well as savory ingredients such eggs and cheese. Oatmeal is versatile and can be used in a variety of ways to help you make a healthy breakfast. Oatmeal can be used in smoothies, protein bars, and even plain oatmeal with almond milk. You can also add it to peanut butter, cinnamon, chia seeds and goji berries for additional nutrition. Many people consider oats compatible with Mediterranean diets because they are popular in many countries.

Can I drink alcohol while on the Mediterranean diet

Yes, it is possible to enjoy alcoholic beverages in moderation as part of the Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Drinks suitable for this include dry wines and beer as well as spirits made with natural ingredients like vodka, whiskey, or Gin. Because of their high sugar content, avoid heavy spirits like cocktails. A daily intake of water or herbal drinks can keep your body hydrated and reduce sugar cravings.

Statistics

• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)

External Links

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• Mediterranean Diet

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• The Mediterranean Diet: An Environment-Driven Food Culture and Emerging Medical Prescription – PMC


• Definition of the Mediterranean Diet: A Literature Review - PMC

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• (PDF) The Association Between Dietary Patterns And Insulin Resistance: A Systematic Study


• (PDF). Citrus as an ingredient in the Mediterranean diet

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• American Heart Association


• What is the Mediterranean Diet?

How To

How does the Mediterranean Diet support brain health?

Mediterranean diet is a lifestyle that includes eating lots of fruits, vegetables (legumes), whole grains, nuts, healthy fats, and low amounts of red meat. It has been linked with many health benefits including better brain health. According to research, the Mediterranean Diet can slow the aging process and reduce the risk of developing dementia. It may improve mood and offer protection against oxidative stress as well.

Numerous aspects of the Mediterranean Diet support brain health as well as cognitive decline. Consuming large amounts antioxidant-rich food items like fruits and veggies, which are rich in vitamins and minerals, has the greatest benefit. Monounsaturated fats such as olive oil can help maintain healthy levels of omega-3, which is crucial for optimal brain function. Limiting processed carbohydrates could also improve mental clarity. It can stabilize blood glucose levels throughout your day and reduce inflammation associated chronic diseases like Alzheimer's disease or stroke.

A Mediterranean-style diet that includes fresh fruits, vegetables, fish and poultry, whole grains, plenty of olive oil, good fats and occasional red wine will help you maintain adequate nutrition for cognitive decline. Furthermore, engaging in regular physical activity on an average vigorous level will further strengthen serotonin production, which supports mental well-being. Combining these tips can increase one's odds of attaining good physical and mental health status into old age.

Resources:

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[TAG147]   HELPFUL TIP: How to make couscous fluffyYou can toss the uncooked couscous in a drizzle of olive oil before adding the liquid, which coats each grain in oil

[TAG148] I might work as an author and teacher all about Greek and Mediterranean cuisine, but I’m also a mom (in fact, I consider this to be my most important job!),

[TAG149] This spanakopita muffins recipe makes great use of a Greek classic spinach pie filling (minus the onions and/or scallions), but in this form the spinach-feta

[TAG150] A simple and cozy fall family dinner, this Slow Cooker Chicken Tortilla Soup is filling and hearty making a perfect weeknight meal.The post Slow Cooker Chicken

[TAG151] A weekly series where we share our family’s actual Mediterranean diet meal plan. The goal is to simply share meal and recipe ideas.The post Mediterranean Diet

[TAG152] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG153] This Mediterranean Diet inspired Fall Cheese Board is the perfect party appetizer, grazing meal or simply a qucik dinner all in one. The post Fall Cheese Board

[TAG154] In Greece, there’s one ultimate sweet superfood: honey, which reigns supreme as the world’s best natural sweetener, adding its exquisite touch to a wide array

[TAG155] The Greek authentic recipe for delicious spanakopita straight from my mothers notes! Crispy layers of phyllo dough brushed with…The post Authentic Greek

[TAG156] Tender, juicy chicken pieces paired with crunchy autumn vegetables, all seasoned in a savory Mediterranean herbs blend. This sheet pan Mediterranean-style

[TAG157] Unlock the secrets of longevity with our comprehensive guide! Discover 7 essential steps to embrace the Mediterranean lifestyle and…The post Master the

[TAG158] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG159] Mageirio, after the verb, to cook, “mageirevo,” is essentially an all-purpose summer stew, a kind of “throw-everything-in-one-pot,” dish that almost every home

[TAG160] Sharing some Mediterranean diet recipes we've been loving lately from around the web and social media. All tried and enjoyed.The post Mediterranean Diet

[TAG161] New research shows that following a Mediterranean may protect from cancer but also protect cancer survivors. Science is continuously…The post Mediterranean

[TAG162] The Mediterranean diet focuses on using the freshest ingredients when possible, so we are sharing a list of September Seasonal Produce. The post September

[TAG163] The post When Life Gives You Lemons Make Avgolemono appeared first on Lemon & Olives. A food blog exploring Greek Mediterranean cuisine, culture, and

[TAG164] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG165] The post I’d rather be in Greece Ornament appeared first on Lemon & Olives. A food blog exploring Greek Mediterranean cuisine, culture, and creating dishes

[TAG166] Pollo al ajillo (which literally translates to garlic chicken) is one of the most traditional recipes in Spanish gastronomy. It’s also an integral part of

[TAG167] This delicious Mediterranean snack made with perfectly toasted crusty bread, topped with ripe summer tomato, drizzled with olive oil…The post Traditional Greek

[TAG168] Kadurei Shokolad, or chocolate balls/chocolate truffles in English, are easily one of the most popular sweet treats in Israel. Everyone loves them, from little

[TAG169] Light Summer Recipes That Will Help You Lose Weight Are you looking for a delicious and healthy way to shed those extra pounds? Look no further than the

[TAG170] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG171] There are plenty of recipes on the world wide web for Italian stuffed peppers, artichokes, and mushrooms. But today we’re focusing on stuffed eggplant. This

[TAG172] Shish tawook is a popular dish in Arab countries. Restaurant menus typically include the Middle Eastern chicken dish as one of the main dishes, along with

[TAG173] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons Not to Drink Olive

[TAG174] Greek Chicken Gyro, a healthy alternative to the classic Greek gyro you’d find at Greek festivals around the world. Yes, it’s true. We love a delicious gyro

[TAG175] Mediterranean shrimp stir fry – a simple, delicious and healthy way to serve up a Greek inspired dinner. One of our favorite things to do while we’re in the

[TAG176] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG177] Homemade Pita chips are a healthy and delicious snack. See our pita chip recipe below. If you’re looking to make pita from scratch as well, we’ve got you

[TAG178] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG179] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG180] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG181] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG182] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG183] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG184] Once again, the Mediterranean Diet ranks #1 in Best Diets Overall. It is based on the traditional way of eating in the 21 countries that border the

[TAG185] This Easy Shawarma-Spiced Chicken is full of flavor and tantalizes your taste buds with the flavors of the Middle East. It is an easy stovetop version of the

[TAG186] Cold winter days call for a hearty, rich, comforting soup. This Simple Gluten-Free Minestrone Soup with Quinoa is a twist on the classic Italian dish. Adding

[TAG187] These easy baked falafel with lemon-tahini sauce are crispy from the outside, light tender, crumbly from the inside, and full of bright, Mediterranean flavors.

[TAG188] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of