Mediterranean courgette and tomato soup recipe

Mediterranean courgette and tomato soup recipe

  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Squash soup
  • Courgette soup

Here is a soup with Mediterranean flavours, reminiscent of ratatouille, very healthy and perfect for courgette season.

9 people made this

IngredientsServes: 6

  • 2 tablespoons olive oil
  • 2 onions, quartered
  • 2 garlic cloves, minced
  • 2 red peppers, chopped
  • 5 tomatoes, chopped
  • 3 potatoes, chopped
  • 500ml water
  • 1 teaspoon ground cumin
  • 6 basil leaves
  • 4 parsley sprigs
  • 6 courgettes, sliced into rounds 5mm thick
  • 1 (400g) tin chickpeas, drained
  • 1 (300g) tin mushrooms, drained

MethodPrep:10min ›Cook:40min ›Ready in:50min

  1. Heat the olive oil in a pressure cooker. Cook and stir the onions and garlic until fragrant, about 1 minute. Stir in the red peppers, tomatoes and potatoes. Pour in the water, stir in the cumin, basil and parsley. Close the pressure cooker and cook for about 20 minutes.
  2. Open the pressure cooker. Set aside about 1/3 of the vegetables, and puree the remaining vegetables with a hand blender. (Try to blend all of the basil leaves and parsley sprigs.)
  3. Return the whole vegetables to the pressure cooker, and stir in the courgettes, chickpeas and mushrooms. Cook the mixture for an additional 20 minutes under pressure. Serve hot.

Serving suggestion

Serve with grilled bread, spread with roasted garlic.

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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!

Zucchini Fritters with Feta, Cheddar, Mint and Parsley

Making Zucchini Fritters in Crete at Koula’s cooking class.

This is it. My all-time favorite recipe from Crete, maybe from the whole Mediterranean Diet: Zucchini Fritters by Koula Barydakis. How can one go wrong? Zucchini, onions, fresh mint, fresh parsley, two cheeses (feta and cheddar), bread crumbs, and eggs made into delectable morsels and then fried in extra virgin olive oil. These are great for any meal, eaten with eggs for a true Mediterranean Diet breakfast or with a Greek salad at lunch or dinner. Hell, I made them for our wedding! I usually will double the batch, fry them all and then freeze leftovers in ziploc bags, about 6 per bag. They defrost quickly and are great for when you don’t know what to make for dinner or just need a speedy snack. Sometimes, I serve them with Tzatziki on top or just plain Greek yogurt. They are a complete meal in themselves (healthy fat, protein, carbs and healing herbs). They are always the most popular hors d’oeuvre at any party and you will make friends if you bring them.

Recipe Here!

Mediterranean flavoured vegetable bake

A slightly more exotic take on the classic potato bake. This recipe can make a satisfying meal, or be served as an accompaniment to a main.


800g boiling or new potatoes, thickly sliced
500g mixed Mediterranean-style vegetables, e.g. eggplant, courgettes, deseeded capsicums, roughly chopped
50g pine nuts
1 Tbsp canola oil
pinch salt
freshly ground black pepper, to taste
2 Tbsp pesto [see our recipe]


Preheat oven to 200°C.
Place potatoes, vegetables and pine nuts in a large roasting tin.
Add oil, salt and pepper.
Bake in preheated oven for 20-25 minutes or until tender.
Stir in the pesto and cook for a further 5 minutes.
Serve immediately.

Serving suggestion: Serve with grilled haloumi and crusty bread for a meal.

Mediterranean Fennel and Courgette Bake

Ease into the weekend with this hearty vegan bake.

This vibrant and warming dish layers summery courgettes and fennel with Mediterranean seasonings which are then topped with baked tofu and diced black olives.

This homely bake is on the table and ready to eat in under an hour. It will quickly become a new favourite!

It’s perfect for rainy summer days, when you want to utilise summer veg but also want something warming.

Filled with sautéed fennel and courgette, oregano, chives and basil, covered in a tomato sauce and then baked. This can be served either as a main, with some grains, or as a side.

This dish pairs simple mediterranean vegetables with typical mediterranean flavours. I used a little dried oregano, lots of fresh basil and some black olive tapinard to top it off.

If you’re not following a low-FODMAP diet, I suggest you use fresh garlic for the extra sweetness and earthiness it brings. For this recipe I’ve sautéed the veg in GOO (garlic infused olive oil) which adds flavour and allows the veggies to char a little while being sautéed.

This is incredibly easy to put together and makes a great base. You could add roasted aubergine, peppers or lentils. Whatever veggies you have at hand!

If you get a chance to make this, please rate and comment below as I love hearing from you guys. If you’re on instagram I’d love it if you could take a picture and tag it using #tallulahstreats or drop me a line on facebook.